If you often wake up feeling tired, you’re not alone. Many people struggle with fatigue despite following traditional sleep advice. While good nighttime habits are essential, there are several daytime strategies that can improve both your sleep quality and energy levels.
1. Watch Your Iron Levels
Iron deficiency affects approximately one in three people worldwide, and it can lead to symptoms such as fatigue, restlessness, and night waking. Certain groups, such as women of reproductive age, vegetarians, and endurance athletes, are particularly at risk. If you often feel tired despite adjusting your sleep habits, it might be worth consulting a doctor to check your iron levels. Foods like meat, fish, and eggs are rich in heme iron, while non-heme iron from plant sources like beans and leafy greens can be more easily absorbed when paired with vitamin C-rich foods.
2. Eat Your Greens
A healthy diet is closely linked to better sleep. Studies show that people who consume more fruits and vegetables tend to sleep better, while those who eat more fast food and sugary drinks struggle with rest. The Mediterranean diet, which emphasizes vegetables, fruits, and whole grains, is especially beneficial for sleep. Additionally, research has found that increasing vegetable intake can improve sleep quality. One study showed that women who ate six or more servings of fruits and vegetables daily experienced better sleep and improved insomnia symptoms compared to those who ate fewer servings.
3. Fit in a Short Workout
Exercise can significantly improve sleep, even if it’s just a short workout. A 2015 meta-analysis of 66 studies found that moderate exercise helps people fall asleep faster and sleep more deeply. Just three workouts a week can lead to better sleep outcomes, and the timing of exercise doesn’t have to be a concern—working out up to two hours before bed has no negative impact on sleep. Additionally, even small amounts of physical activity, such as 10 minutes of exercise daily, can make a noticeable difference in sleep quality.
4. Cut Down on Alcohol and Tobacco
Both smoking and drinking can disrupt sleep patterns. Smoking has been linked to poor sleep quality and difficulty falling asleep, while alcohol may initially make you feel sleepier but disrupts the latter half of your sleep cycle. Regular drinking can worsen sleep quality over time, with studies showing that even one drink before bed can reduce REM sleep and cause waking during the night. Cutting back or quitting smoking and drinking may help improve your sleep and overall energy levels.
Incorporating these simple habits into your day can help you feel more rested, even without making drastic changes to your nighttime routine. Improving your diet, managing iron levels, staying active, and limiting alcohol and tobacco use are all effective strategies for enhancing both your sleep and your energy.
