Fatigue manifests in different ways for different people. Do you have a hard time getting out of bed in the morning? Or do you wake up easily but feel like you could face-plant on your desk around 2pm? Or do you feel pretty good all day but crash by 6pm, skipping that evening work out every time because you just don’t have the motivation or energy at the end of the day?
Here’s a few tips to identify your type of daily fatigue, and how to help combat it.
Late Morning Hangry:
Eat protein for breakfast. Protein in the morning—at least 20 grams of it—will increase your energy levels and keep you full so you’re not crawling the walls at 11am for a second coffee or a second breakfast. It will also boost your resting metabolic rate for the whole day.
The 2pm Face Plant:
Cut back on carbs…especially in the beginning of the day. Most of us are eating way too many refined carbs—from the obvious offenders like candy to the less obvious ones like that gluten-free bread you’re noshing on for lunch. Refined carbs turn to sugar in the body, spiking blood glucose and increasing insulin—the hormone responsible for keeping sugar balanced. Too much insulin leads to weight gain and inflammation.
The 6 pm Crash:
Get a better night’s sleep. How you feel at 6pm really comes down to how well you’re sleeping. If an anxious, restless sleep is normal for you, or you’re getting up to make a bathroom run three times a night, but only a few drops come out, it probably means you’re not reaching the deep restorative sleep you need to feel rested come morning.
You may get in a good 7-8 hours, but by 5 or 6pm your energy is tanking. Try 400mg of magnesium glycinate before bed, plus an epsom salt bath (made of magnesium sulfate) to unwind in the evening. They will help you achieve deeper, better quality sleep—the kind that gives you lasting energy all day.
If your fatigue persists longer than a few weeks or is accompanied by other symptoms, see a doctor for full review of your symptoms. Fatigue can be caused from everything from gut bacteria or hormonal imbalances.
Disclaimer: This post is not intended to diagnose, treat or cure any disease. Please consult with your doctor before adding any new treatments to your routine.