Feeling rested after a good night’s sleep might depend on your daytime habits. Here are practical steps to help you sleep better and boost your energy.
1. Monitor Your Iron Levels
A third of the global population lacks sufficient iron, with groups like women of reproductive age, vegetarians, and athletes being most vulnerable. Low iron levels can cause fatigue, restlessness, and disrupted sleep.
If you feel persistently tired, despite sleep habit changes, ask your doctor about testing ferritin or hemoglobin levels. These are essential for storing and transporting oxygen in your body.
To maintain healthy iron levels, include heme iron sources such as meat, fish, and eggs in your diet. Boost the absorption of non-heme iron from beans and vegetables by pairing them with vitamin C-rich foods like citrus fruits.
2. Prioritize Fruits and Vegetables
People who eat more fruits and vegetables often report better sleep quality. Studies show that following a Mediterranean diet, rich in vegetables, fruits, nuts, and whole grains, leads to more consistent and restful sleep. Conversely, consuming fast food or sugary drinks is linked to poorer sleep.
Interestingly, inadequate sleep often correlates with lower intake of key nutrients like iron, zinc, and magnesium. On the other hand, increasing vegetable servings has been shown to improve insomnia symptoms, especially in women.
Research suggests that even children benefit from eating green vegetables regularly, as vitamins like A and C enhance mineral absorption and improve restfulness. Adding more greens to your meals may positively influence both sleep quality and overall energy.
3. Include Short Workouts
Physical activity helps promote longer and better sleep. A 2015 meta-analysis found that even moderate exercise improves sleep duration and quality, particularly for those struggling with insomnia.
Exercise doesn’t need to be intense or daily. Moderate-intensity activities, done three times a week or for just 10 minutes a day, can make a noticeable difference. Evening workouts, even up to two hours before bed, typically don’t disrupt sleep.
Beyond improving sleep, exercise can enhance feelings of refreshment, making you feel better rested regardless of how well you slept.
4. Reduce Alcohol and Tobacco
Cutting back on alcohol and smoking can significantly improve sleep. Smoking disrupts slow-wave sleep and makes falling asleep harder.
Drinking alcohol may initially make you feel drowsy but disrupts sleep later in the night. Even one drink can reduce REM sleep and disturb your circadian rhythm. Limiting alcohol and tobacco may lead to more restorative rest and better overall health.
5. Never Skip Breakfast
Eating breakfast can improve alertness, memory, and concentration. Research has shown that breakfast eaters feel less fatigued and more focused than those who skip this meal.
Consistent eating times also help regulate energy levels. Studies suggest irregular eating patterns can increase fatigue. Since meal timing affects your circadian rhythms, maintaining a breakfast routine may enhance your overall restfulness.
Even a quick breakfast like eggs or oatmeal can make a big difference in managing tiredness. Starting your day with fuel for your body and mind might be the easiest change to try.
Implementing these daytime strategies can lead to better sleep and greater energy. Start small, and observe how these changes affect your rest and vitality.
