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5 Easy Ways to Improve Your Sleep and to Reduce Your Stress

20 November, 2020

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Tiredness is a hugely common and growing concern among adults. This ever-increasing problem is worrying because when we're tired, we start to jeopardize our health, immunity and concentration levels, all of which could lead to much more significant issues if not addressed quickly. Particularly considering the mayhem and madness of 2020!

Feeling tired is a downward spiral that's caused by much more than lack of sleep, and it's no surprise really that so many of us suffer from it. We cram a tremendous amount of activity into our daily lives. We continually strive to be on our perceived A-game. And from career pressure to relationship maintenance to family life to self-care schedules to caring for the planet, to blue light management, and exercise routines - PHEW - the intensity of stress management can build insidiously. That's a lot of plates to keep spinning!

So, with such jam-packed lives, is there a simple, healthy and natural way to boost our energy levels?

The right kind of exercise

Although it might sound counter-intuitive, the right kind of exercise can help to increase your energy levels dramatically.

And it's not as time-consuming as you may think either, in fact, 15 minutes of exercise is enough to give you a boost.

"If you aren't moving around, your body doesn't need to use many resources to create energy, so energy production is low and you feel tired, fatigued, and unmotivated," says Roger Adams, Ph.D. and fitness expert.

Try one of these three short exercises for 15 minutes or more:

  • Run - A runner's high is a real thing! A short sharp run is more than enough to get your heart rate jumping and your blood pumping!
  • Yoga - Yoga is a great immune system booster and releases a tremendous amount of stored energy in your muscles. Yoga can also improve gut health, which in turn balances your mental health. Win win!
  • HIIT - A high-intensity workout increases energy levels, through the movement of blood and oxygen, and releases a ton of feel-good endorphins to boot; by far the most efficient route to a natural high!

Reduce meat consumption

Reducing your meat consumption is a great way to not only give yourself more energy but to improve your overall health too.

Too much meat and dairy can wreak havoc on your digestive health; these foods clog and inflame the intestines with boundless enthusiasm! So people on a healthy vegan diet are not only reducing their risk of cancer and heart disease without even thinking about it, but they're also drastically improving their digestion.

Packed with fiber; vegetables and legumes are your guts best friend! Adding more fiber to your diet means less constipation, improved digestion, and you guessed it - elevated energy levels.

We're all familiar with that digestion slump feeling – naturally vegan foods and anti-inflammatory foods will help to reduce fatigue and tiredness.

Ditch alcohol and caffeine

Many of us reach for caffeine as a quick-fix solution to our tiredness dilemmas, but fun as it is, caffeine sadly comes with many adverse side effects that can add to your pain over time. Caffeine crashes cause instant fatigue – so double the tiredness!

Similarly, we often reach for a glass on wine, or an ice-cold beer to help us relax and unwind in the evenings. Still, alcohol gives the liver more work to do. It also causes dehydration which increases overall tiredness and inflammation, which point to poor physical AND mental health—neither work as part of an anti inflammatory diet.

Although it might seem difficult to cut back at first (and withdrawal is real!), the gains greatly outweigh the withdrawal symptoms long-term.

We need to start reaching for better, healthier, long-term solutions.

Add supplements and easy-remedies

As well as reducing meat consumption as mentioned above, adding fibre supplements to your diet can have a similar effect; reducing bloat, increasing gut health and instantly improving energy levels.

Functional mushrooms are another great natural supplement to add to your diet. They can play an essential role in aiding sleep and impacting your quality of sleep too. Did you know the mushroom was so naturally healthy and beneficial?

Specific mushroom benefits: Cordyceps, as a natural and edible mushroom, is an excellent replacement for caffeine. Reishi can decrease your stress, and Chaga can improve your immune system. Many mushroom recipes can help you reap the benefits of this natural health supplement.

Increase hydration

If you're looking for a super simple and super quick fix, then increasing your water intake is by far one of the fastest ways to improve your energy levels. And guess what? It's free! Simply walk to your tap, turn on the faucet, fill your glass and enjoy!

Many studies have shown that dehydration diminishes physical performance. So, any activity that goes on for longer than thirty seconds will leave you feeling tired, sluggish, and sleepy - and a simple flight of stairs might feel like climbing Everest!

A big tip to help with hydration is to sip water regularly throughout the day, rather than to guzzle an entire glass at once. Drinking too much at once can make you feel uncomfortably full and therefore sluggish again. Little and often is the best way with water!

Another great tip and benefit of mushroom nutrition are the hydration powers of superfood elixirs containing Turkey Tail.

Please remember that if tiredness persists or affects your daily lifestyle or activities, it's imperative to seek out a medical professional to get it properly checked out. Take care.

Alli Schaper

Alli is an enthusiast of all things community-building, health, and mushrooms 🍄. Passionate about bringing psychedelics to the mainstream wellness conversation 🌈.