Are you part of 85% of people who feel tired every day?
Here are 4 easy tips to fix your fatigue:
Here are 4 easy tips to fix your fatigue:
Low energy can lead to:
• Depression
• Poor health
• Weight gain
• Lack of focus
• Impaired memory
• High stress levels
So how do you raise your energy levels?
• Depression
• Poor health
• Weight gain
• Lack of focus
• Impaired memory
• High stress levels
So how do you raise your energy levels?
1) Fix your sleep cycle.
Sleep has 5 cycles of sleep.
1. Wake/Alert
2. N1 (Light Sleep)
3. N2 (Deeper Sleep)
4. N3 (Deepest Non-REM Sleep)
5. REM
Each one is 90 minutes on average.
This is crucial for your:
• Energy
• Memory
• Recovery
Here’s how to improve your sleep:
Sleep has 5 cycles of sleep.
1. Wake/Alert
2. N1 (Light Sleep)
3. N2 (Deeper Sleep)
4. N3 (Deepest Non-REM Sleep)
5. REM
Each one is 90 minutes on average.
This is crucial for your:
• Energy
• Memory
• Recovery
Here’s how to improve your sleep:
Use the 1-2-3 routine for bed:
• Avoid phone screens 1 hour before bed
• Avoid stimulating work 2 hours before bed
• Avoid eating 3 hours before bed
This puts your mind in a relaxed state and allows you to easily fall asleep.
• Avoid phone screens 1 hour before bed
• Avoid stimulating work 2 hours before bed
• Avoid eating 3 hours before bed
This puts your mind in a relaxed state and allows you to easily fall asleep.
2) Fix your rhythm
Your energy is influenced by your circadian rhythm.
This rhythm is influenced by melatonin (a hormone).
Your melatonin is influenced by your light exposure.
More light = Less melatonin = Easier to stay awake
Less light = More melatonin = Easier to sleep
Your energy is influenced by your circadian rhythm.
This rhythm is influenced by melatonin (a hormone).
Your melatonin is influenced by your light exposure.
More light = Less melatonin = Easier to stay awake
Less light = More melatonin = Easier to sleep
Want to fix your melatonin production and sleep easier?
Avoid artificial light 1 hour before bed.
The blue light from these devices decreases the production of melatonin.
If it’s unavoidable, use blue-blocking glasses.
This will prime your body for deep and restful sleep.
Avoid artificial light 1 hour before bed.
The blue light from these devices decreases the production of melatonin.
If it’s unavoidable, use blue-blocking glasses.
This will prime your body for deep and restful sleep.
3) Fix your caffeine use
We all know caffeine keeps you awake.
But few know caffeine stays in your system for up to 10 hours.
So if you have coffee at 1pm, you can still feel it at 11pm.
This not only affects your sleep quantity and quality.
Cut caffeine 10 hours before bed.
We all know caffeine keeps you awake.
But few know caffeine stays in your system for up to 10 hours.
So if you have coffee at 1pm, you can still feel it at 11pm.
This not only affects your sleep quantity and quality.
Cut caffeine 10 hours before bed.
4) Fix your physiology
Many think they need energy to exercise.
But the truth is, they need to exercise to have energy.
Aim for 20+ minutes of physical exercise 3x per week.
Go on walks regularly.
Make exercise a habit and you’ll have 10x more energy.
Many think they need energy to exercise.
But the truth is, they need to exercise to have energy.
Aim for 20+ minutes of physical exercise 3x per week.
Go on walks regularly.
Make exercise a habit and you’ll have 10x more energy.
4 easy tips to fix your fatigue:
1. Fix your sleep cycle
2. Fix your circadian rhythm
3. Fix your caffeine intake
4. Fix your physiology
1. Fix your sleep cycle
2. Fix your circadian rhythm
3. Fix your caffeine intake
4. Fix your physiology
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