When it comes to any goals we may have relating to our health, it’s good to start by creating a plan of action, including visualizing the end goal and making a schedule to follow throughout the week to get us ahead. However, apart from demanding action from our body and mind, the best strategy for success should always dedicate time to recharge and rest, and this starts with deep, restorative sleep.
Whether you’re looking to start a new fitness routine to get in better shape, challenge yourself to daily walks for a mental reset or simply get more done throughout the day, our levels of energy and focus are directly influenced by how much good quality sleep we get each night. In fact, a Harvard study found that people with insomnia lost an estimated 11 days of productivity per year!
As much as we can aim to reduce our stress and create calming bedtime routines, it’s inevitable that we will all struggle with a bad night’s sleep on occasion. Unfortunately, life and all its responsibilities don’t disappear just because we’re tired. However, there are ways that we can naturally boost our energy and focus on days like this. With some light restructuring of your daily routines, you’ll be able to create a more fulfilling and productive lifestyle.
1. Find the right fuel for you in the morning
Lack of good quality sleep can mess with your fullness (leptin) and hunger (ghrelin) signaling hormones and increase your cravings for sugars and carbs. This type of blood sugar ‘rollercoaster’ can make it difficult to stay focused as your energy spikes and crashes. A great way to prevent this is by having a nourishing and balanced breakfast containing protein, healthy fats, fiber, and complex carbohydrates. If you wake up not feeling hungry, start your day with warm lemon water which can help stimulate digestive juices. This is also a great option if you follow intermittent fasting and don’t typically eat first thing in the morning.
2. Beat the afternoon brain fog
If you tend to experience an afternoon slump, where your energy drops and brain fog starts disrupting your focus, it’s good to have a system in place that revives your motivation and attention span. This may include taking a screen break if you spend a lot of time working on a computer or absorbed in your phone. Try going for a short walk outside which can help change both your physical environment and mental perspective. You could also take this time to organize or tidy up. A clear space usually leads to a clear mind!
3. Support your focus naturally
If you know you have a lot to do and you want to set yourself up for optimal success, a supplement containing clinically proven ingredients designed to increase your focus could be just what you need. Genuine Health’s Clear Focus contains brain-loving Lion’s Mane mushroom, adaptogenic red ginseng, calming L-theanine, and energy producing B vitamins. This powerful combination supports cognitive function, improves focus and attention and reduces mental fatigue.
4. Quiet your mind before bed
There are a few ways to stimulate melatonin (the sleep-wake cycle hormone) production to help prepare your body and mind for releasing stress and winding down in the evening. Try avoiding big meals before bed so your stomach isn’t busy digesting all night and stay away from screens in the last hour of your day before bed. Instead, invite yourself to go on a short walk, read a calming book, or even challenge yourself to quiet your mind through a few minutes of meditation.
5. Reset your sleep cycle
For a chance to naturally reset your circadian rhythm (the sleep-wake cycle), we also recommend Genuine Health’s Deep Sleep which is now available for a special price! This all-natural sleep supplement has been designed with gentle ingredients that work in sync with your body’s natural sleep cycle, so you’ll fall asleep faster, stay asleep longer and wake up feeling refreshed. It’s made with a unique balance of GABA, Melatonin and Magnesium to calm your mind and eliminate stress while you sleep.
Even if you’re getting a great night’s sleep, incorporating these lifestyle changes and supplements, is sure to improve your energy and focus. The more often you work them into your routine, the more productive you will be and the more in balance you will feel.