Silke Mayr Feeling refreshed after a night’s sleep often begins with daytime habits. Here are effective ways to enhance your sleep and boost your energy levels.
1. Monitor Your Iron Levels
Low iron levels affect nearly a third of people worldwide, leading to fatigue and restlessness. High-risk groups include women of reproductive age, vegetarians, endurance athletes, and frequent blood donors. If tiredness persists despite improving sleep habits, consider testing your ferritin and hemoglobin levels. These tests reveal your iron storage and oxygen transport efficiency.
Support your iron levels through diet. Heme iron, found in meat, fish, and eggs, is absorbed efficiently. For plant-based sources like beans and leafy greens, pair them with vitamin C-rich foods to enhance absorption.
2. Boost Your Diet with Fruits and Vegetables
Better sleep is linked to eating more fruits and vegetables, while fast food can worsen it. People following a Mediterranean diet—rich in vegetables, fruits, nuts, and whole grains—report consistent and improved sleep. Deficiencies in nutrients like magnesium, zinc, and vitamin C can also impact sleep quality.
Small studies even show that switching to healthier diets can improve brain waves during deep sleep. For example, eating six servings of fruits and vegetables daily improved insomnia symptoms in women. Similarly, children eating greens five times a week reported better rest, likely due to vitamins A and C, which aid nutrient absorption.
3. Fit in Short Workouts
Exercise helps you sleep longer and better, even in small doses. A review of 66 studies found moderate exercise improved sleep quality, especially for those with sleep complaints. You don’t need daily or intense workouts—three sessions a week or even 10 minutes daily can help.
Evening exercise doesn’t disrupt sleep if done up to two hours before bed. Beyond sleep, regular physical activity leaves you feeling refreshed and energized, regardless of actual sleep quality.
4. Reduce Alcohol and Tobacco
Drinking and smoking negatively affect sleep. Tobacco disrupts restorative slow-wave sleep, while alcohol can harm sleep quality over time. Although one or two drinks may initially make you feel sleepy, habitual drinking leads to insomnia and reduced REM sleep. It can also interfere with your body’s circadian rhythms and worsen breathing disorders like sleep apnea.
Instead of focusing on quitting entirely, adopt positive habits to reduce these substances gradually for better rest.
5. Don’t Skip Breakfast
Eating breakfast improves alertness and may reduce fatigue. Studies show that individuals who eat breakfast report better concentration and memory. For children, breakfast enhances attention and executive function.
Consistent meal times also impact energy levels. Irregular eating patterns are linked to fatigue, likely due to disruptions in circadian rhythms. Start your day with simple options like eggs or oatmeal to set a steady routine and feel less tired throughout the day.
By integrating these daytime practices, you can support better sleep and feel more energized daily. Try these hacks to wake up refreshed and ready to tackle your day!