Don’t Skip Breakfast

Skipping breakfast might seem like an easy way to cut calories, but it could leave you feeling sluggish and fatigued. A study of 127 medical students found that those who ate breakfast reported feeling less tired and had better focus throughout the day. Breakfast helps boost your energy levels and cognitive function, making you more alert. Studies have also shown that eating at consistent times—especially in the morning—can help maintain steady energy levels throughout the day. So, consider starting your day with a nutritious breakfast, like eggs or whole grains, to give yourself the energy you need to power through the day.

Eat More Greens and Whole Foods

Consuming a diet rich in fruits and vegetables has been linked to better sleep quality. A study published in the European Journal of Nutrition found that people who follow a Mediterranean diet—which includes lots of vegetables, fruits, whole grains, and nuts—report sleeping more consistently and deeply. In contrast, those who eat a lot of fast food tend to have poorer sleep. One study showed that women who increased their fruit and vegetable intake to six servings a day saw improvements in sleep quality, including better sleep onset and fewer insomnia symptoms. Including more greens in your diet not only supports restful sleep but also boosts your energy throughout the day.

Watch Your Iron Levels

Iron deficiency affects around one-third of the global population, particularly women, vegetarians, and pregnant individuals. When your iron levels are low, it can lead to fatigue, restlessness, and even disturbed sleep. If you frequently feel tired, despite improving your sleep habits, it might be worth having your iron levels checked by a healthcare professional. Iron-rich foods like meat, fish, and eggs, or plant-based sources like beans and leafy greens, can help boost iron. Pairing these foods with vitamin C-rich options can increase iron absorption and help maintain steady energy levels.

Get Active—Even with a Short Workout

Physical exercise plays an important role in improving sleep quality. According to a 2015 meta-analysis of 66 studies published in Sleep Medicine Reviews, even light exercise can help you fall asleep faster and improve sleep quality. You don’t need to work out intensely or for long periods. A 10-minute workout can be enough to make a difference. In fact, regular moderate exercise—like a brisk walk or a short jog—has been shown to improve sleep, especially for those who have trouble sleeping. And contrary to what some might think, exercising in the evening, up to two hours before bed, has been shown not to disrupt sleep, so it’s a great option for busy schedules.

Cut Back on Alcohol and Tobacco

While a drink might make you feel sleepy at first, alcohol actually disrupts your sleep cycle. Studies published in Sleep Medicine Reviews show that alcohol reduces the amount of REM sleep, leading to more frequent wakeups in the second half of the night. Similarly, smoking has been linked to more restless sleep. Reducing or eliminating both alcohol and tobacco can significantly improve your sleep and help you feel more refreshed in the morning. Even small reductions in consumption can lead to better sleep quality and more energy.

Improving your energy and sleep doesn’t always require overhauling your nighttime routine. By focusing on small but impactful changes during the day—such as boosting your iron intake, eating more greens, incorporating regular exercise, cutting back on alcohol and tobacco, and eating breakfast—you can feel more energized and sleep better at night. These simple strategies can help you maintain a healthy lifestyle, reduce fatigue, and improve your overall wellbeing. Start making these changes today and experience the difference in how you feel tomorrow.

Charlene Gisele is a Clinical Hypnotherapist and Burnout Advisor. She works with private clients and global organisations. Sign up for her weekly newsletter at charlenegisele.com.

The post Charlene Gisele: 5 Simple Ways to Boost Your Energy and Sleep Better appeared first on Wellbeing Magazine.

Before reading further, I invite you to pause for a moment:

• Take a deep breath, and briefly check your own personal battery
• If you had an indicator of how charged your body-battery was, between 1-100% what would it display right now? 
• Don’t over-think it, just make a mental note of the number that comes up
• This is how you are feeling energy-wise right here, right now

We might be educated on the best way to take care of our phone, but how much attention do we give to our body and our own energy levels?

Are you aware of what depletes your body-battery?

When is your next inner-battery charging point? Is it tonight, this weekend, your next holiday perhaps?

What can you do to top up your energy throughout the day to a level that allows you to ‘function’ until you reach your next full charge? 

Our internal battery running low has all sort of effects on our physical, emotional, mental and energy levels which in turn drives our behaviour and how we deal with life’s everyday challenges.

When our levels are low, we are likely to experience tiredness, hyper-activity, anxiety or confusion. We might struggle with simple problem-solving and decision making processes. As patience is wearing thin, communication can get messy, impacting our relationships in the process.

As the new year begins, I invite you to bring a little bit more pause-itivity, self-care, and gentleness in your life and regularly take note of your inner battery level:

• Pause and briefly pay attention to your body
• Evaluate your battery level: 1 to 100%
• Take one action that will increase that number if needed
• Do this in the morning before stepping out of bed, after a long meeting, during a walk, while brushing your teeth, even when you reach out to recharge your phone

What action can you take in a few minutes to recharge your body battery?

Wishing you to bring to the new year what you would like the new year to bring to you, and that you dare to be the change you want to see in your family, community and life!

Gentle January

Gentleness can hide in our biggest challenges, and I will help you find it!

As a reader of Wellbeing East Sussex, you can “choose your own price” for a 1-1 session with me navigating uncertainty with pause-itivity, calm and gentleness for the whole month of January.

Get in touch, let’s have a chat first! 07947 319 362 – mathilde[@]daretobethechange.today

Because self-care is not selfish, explore Living Gently, No Matter What and Dare To Be The Change … 

Words: Mathilde Barbier – “Helping women manage energy, emotions & tech to navigate life changes smoothly…”

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