Tips on keeping tiredness at bay this winter
IF you’re currently battling with the winter wipe out, we’ve put together some tips for boosting your energy levels during the big chill.
GET OUT INTO THE SUNSHINE
LOSING out on sunlight in the winter can disrupt your sleep and waking cycles. This is because when it’s dark outside, the body produces more of the hormone melatonin, which makes sleep feel inviting.
Open your blinds during the day and try to get out and about into natural light.
PRACTICE CLEAN SLEEPING
OVERSLEEPING during winter can also make you feel sluggish.
It might be tempting to hibernate when it’s cold outside, but try to get into some healthy bedtime habits. Aim for eight, undisturbed hours of sleep per night. Avoid screens an hour before slumber and cut down on caffeine in the evenings.
HIT THE GYM
WHEN you’re running on low energy, the last thing you probably want to do is throw yourself onto a spin bike, but a healthy dose of morning exercise can release a burst of feel-good endorphins. Exercise in the late afternoon may also help to reduce fatigue, and improve sleep.
EAT FOR THE WEATHER
INSTEAD of reaching for a cup of coffee, try to naturally boost your energy with nutritious foods. Avoid gorging on sugary treats for a pick-me-up too; you’ll feel great initially, but they’ll give you a high that ends in a crash.
Eating oats in the morning will top up your B vitamins, which help convert your food into energy, and will provide a source of slow-release carbs, so you’ll feel fuller for longer.
A portion of lunchtime salmon can provide antiinflammatory omega-3 to keep the brain alert.
If your tiredness persists for an extended period of time, you should talk to your GP.