Are your energy levels always at a low? Whether you’re ‘wired and tired’ or just straight up feeling burnt out most of the time, chronic fatigue is a disorder plaguing many.
Improve your energy levels by following these 4 golden rules to combat chronic fatigue:
1. Identify the source of your fatigue
Feeling fatigue is a normal part of life for every person. Ideally however, with proper hydration, and nutrition, being tired should be remedied with a good night’s sleep.
Unfortunately, this isn’t the case for many people, and their chronic fatigue isn’t wholly caused by the energy spent in their day to day lives. If you’re always feeling tired despite getting adequate amounts of sleep and eating and drinking well, have yourself checked for the following conditions for any underlying problems:
- Your adrenals are working on overdrive: Producing too much cortisol, your stress hormone, is notorious for keeping the body in a state of stress and restlessness.
- You have a thyroid dysfunction: Your thyroid is responsible for a host of metabolic functions, which can greatly affect your energy levels.
- Hormonal imbalances: Your levels of Estrogen, Testosterone, and Progesterone fluctuate naturally, however severe drops and rises in these hormones is a major cause for fatigue.
- Your liver is overtaxed: Excess exposure to heavy metals, chemicals and pesticides could be bogging down your liver. If that’s the case, you should consider detoxing your liver to help reset energy levels.
Fatigue has many causes, and it’s not always as simple a reason of not getting enough sleep. In order to improve your energy and quality of life, you’ll need to identify what’s causing your fatigue in order to make the necessary lifestyle adjustments. Consult with your doctor if need be in order to take the correct steps.
2. Cue your body for rest
On the other hand, fatigue can be as simple as not getting enough sleep. By sleep, we mean the quality rest that gives your body the full amount of time to restore and rejuvenate itself from the events of the day.
Quality sleep though can be elusive and going to sleep for most people isn’t as straightforward as lying down in bed and closing your eyes. Ease your mind and body by incorporating a proper nighttime routine to give your body the proper cues for rest so when it is actually time to sleep, your body is adequately prepared. Here are some simple tips to get you started:
- Don’t eat a heavy dinner: don’t give your digestive system a workout by giving it a lot to digest a few hours before bedtime. The blood needed to digest keeps your body active and unable to fully go into rest mode.
- Mind the caffeine: Difficulty sleeping can be caused by caffeine still circulating in your body. Try keeping your caffeine consumption at least 6 hours apart from your bedtime. Depending how strong you like your coffee, be mindful of the time apart between your bedtime and your last cup of coffee.
- Have a digital sunset: Gadgets are highly stimulating and suppress melatonin, your sleep hormone. This combination keeps you awake at night hampering your body from going into the proper sleep cycles of light and deep sleeping.
- Evening routine: Like babies, adults need an evening routine too in order to know it’s time to sleep. Make an evening routine suited to winding your body down, it can be as simple or as elaborate as you’d like, the idea is to relax your body. It can be a short yoga sequence followed by a hot bath, a book and some evening tea etc.
- Manage your emotions: A full mind is enough to keep anybody awake especially if you’re dealing with negative emotions. Fatigue and negative emotions only exacerbate each other so take control. Try mediating, journaling, gentle exercise etc. to blow off any steam.
It may sound counter intuitive to exercise in order to get more energy, but it works. Exercise releases a host of feel good chemicals into our blood stream which help burn off any negative energy and the increased circulation boosts overall energy. Exercise helps to keep overall balance in our body, which is needed for it to fall asleep.
4. Balance Out Tired Energy with Ashwagandha
Tracing back over 2500 years ago, Ashwagandha is an ayurvedic superstar of a medicine due to its ability to heal so many different issues in our bodies.
As an apoptogenic herb, Ashwagandha has been the go-to remedy for chronic fatigue. It’s ability to energize the body without feeling jittery, to calm the nerves without making you feel sleepy, Ashwagandha essentially brings your body back to equilibrium, regardless of where the imbalance is coming from.
Remember that fatigue can be caused by a lot of underlying issues? Ashwagandha can help remedy that. So if you have fatigue stemming from issues in your adrenal glands, thyroid, hormones or liver, Ashwagandha can help and prove to be incredibly healing to help alleviate them.