This Is Mental Exhaustion

on
Do you get enough sleep? Lack of good quality sleep causes you to wake up groggy and wanting to press that snooze button. If you toss and turn or wake up during the night for that early morning trip to the bathroom, then your sleep and energy are compromised. If you are one to press that snooze button, you are doing even more damage as it takes your brain and body four hours to rebound. Here is what happens. A sleep cycle lasts 75 to 90 minutes. When you go back to sleep after hitting snooze, your body goes back to sleep and wants to get a complete sleep cycle in. Thus, you wake up groggy, as your body is still in sleep mode, and it will be difficult to completely wake up for the next four hours. My guidance is to think about these areas, get the information you need, and begin to eliminate or decrease the negative impact they are having on your energy. Now that you know what has been draining your energy, it is time to get rid of those energy depleters. Once you get rid of them or decrease them, you will see a marked difference in your energy! Limit the amount of sugar you consume. Instead of reaching for those pastries, cookies, donuts, or bagels for your breakfast, eat a high protein meal instead. The typical American breakfast is full of sugar.

It

It's Not The Way

Swap these high sugar foods for eggs, full fat Greek yogurt, or steel cut oats. Even a meal replacement shake is an easy alternative. These are just a few options for a high protein breakfast. If you tend to go for the sugary afternoon snacks, swap them for nuts and fruit. Fruits that will supply you with extra energy without the sugar crash are avocados, apples, and bananas. Brazil nuts, almonds and pistachios are great for energy. Brazil nuts are also a complete protein and are the best nut to choose. Though the fats in nuts are healthy fats, as a snack, you only want to eat about a small hand full. Just 5 to 6 nuts are enough. Now I know there are some stressors, like your children, that you just do not want to get rid of! However, there is a way to get rid of stress in two minutes or less. Lowering stress is essential as it depletes your energy stores. The longer you go without addressing your stress, the more apt you are to experience severe energy issues such as adrenal fatigue.

Always Suffering

Start getting rid of stress today so you can live not only an energetic life, but a healthier one as well. The best way to do this is with diaphragmatic breathing, where you inhale all the way through your diaphragm. Many of us are shallow breathers, keeping the breath just in our chest. When you breathe all the way to your diaphragm, you are taking in more oxygen which can be used in your cells and muscles to expand your energy. A breathing technique that lowers stress and amps up your energy utilizes deep diaphragmatic breathing. The proper way to do this is to inhale slowly all the way to your diaphragm, hold it in, and then let it out slowly. Do this five times and you will notice not only a decrease in your stress, but less tension in your neck and shoulders. You can even do this when you are having some me time in the bathroom while your kids are knocking on the door for your attention. Ever have a night of tossing and turning? Do you wake up during the night and find you can’t get back to sleep? Do you have trouble falling asleep? As a mompreneur, you may experience one or all of these. Yet you need to sleep so that you can parent well and run your business. Sleep is so important for our health that even the Centers for Disease Control has cautioned on the adverse effects that lack of sleep can cause. It prevents you from being focused and at the top of your game, and it also causes you to crave sugar to compensate for the lethargy you feel after a poor night’s sleep.

Down The Line

A good night’s sleep is essential. In order to have this, you need to prepare your body and your brain for sleep. One way is to power down an hour before bed. This means no more working at the computer or on the cell phone and getting ready for bed. Journaling, by writing down what is on your mind, is a good way to do this as it allows your brain to empty out your stressful thoughts and emotions so you can get a better night’s sleep. Journal your energy levels in the morning, afternoon, and evening. Take note of how you feel after you get rid of these drainers. There are a number of things that you want to add to your daily routine to amp up your energy levels. As a mompreneur, you have busy days and may be running around all day in order to accomplish your daily tasks. Do you make the time to drink enough water? You may have heard that drinking water is important for your health. But did you know that it is also important for your energy? Water puts oxygen into your cells and muscles for an immediate boost in energy. Failure to drink enough water leads to dehydration which leads to fatigue. Even mild dehydration causes tiredness. In fact, by the time you feel like you are thirsty, you are already dehydrated! At the minimum, you should be drinking half of your body weight in ounces each day. Do you sit at a desk for the better part of the day? Do you work from home and sit on your bed or couch with your laptop out even though the workday is technically over? Do you ever feel exhausted when you put that work away for the day?