Long Covid: Dr Chris gives advice on supplements to fight fatigue
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The obvious way to avoid feeling tired is to get more sleep, especially deep sleep, but what do you do when that isn’t possible? Sometimes we don’t sleep early enough or can’t manage to stay asleep and spend the next day struggling to keep our eyes open, but there are a few ways to wake ourselves up until we are able to cosy up in bed in the evening. Here are seven ways to wake yourself up.
Water
Sometimes being dehydrated can make you feel tired.
According to the NHS, a glass of water will wake you up, especially after exercise.
Start the day with two glasses of water and a glass of freshly squeezed orange juice to rehydrate yourself and stimulate concentration.
Try to avoid relying on coffee to get you out of bed because, even though caffeine boosts serotonin and dopamine levels and gives you energy, it can disrupt your sleep.
Don’t drink coffee after 4pm if you need to be in bed by 10pm, and absolutely avoid alcohol.
Alcohol disturbs your sleep cycle, causes you to wake up in the night, and of course, gives you a terrible hangover! None of this will help you feel more awake.
Morning routine
Try and stick to the same morning routine, starting with getting up at a similar time every day.
Open your curtains or blinds to let natural light in and then have a cold shower or splash your face with cold water to trigger the release of adrenaline to wake you up.
Make your bed, get ready, and try to meditate for a few minutes to reduce stress and boost concentration – this will keep you from feeling really tired early in the morning
Move
Movement is the key to getting your heart pumping, blood flowing and feeling more alert.
If you feel tired first thing in the morning but don’t have time for a full workout or run, just do some stretches.
If it’s the afternoon and you’re feeling exhausted, go for a walk or do an outdoor workout to get some fresh air and sunshine.
It’s always beneficial to get outside when you’re tired, so try walking to work, having breakfast in the garden, or working outdoors if you can.
Protein
Food is fuel and you’ll need to pick your meals wisely if you’re going to need lots of energy for the day ahead.
Eat a hearty breakfast full of protein, carbohydrates, fruits or vegetables to make sure you can keep yourself going until lunchtime.
If you don’t have time to eat breakfast before you leave, bring some breakfast with you or blend the ingredients into a smoothie and drink it on the commute.
Peppermint
Peppermint has energising properties, which is why it’s so often used in diffusers and beauty products.
Peppermint oil is thought to enhance your memory, increase alertness and reduce nausea, so it’s the perfect oil to sniff or ingest when you’re tired.
Try chewing some peppermint chewing gum or drinking peppermint tea when you need energy or can’t focus.
Scalp
Increasing the circulation in your head with a scalp massage can get your blood flowing and make you feel more alert.
You can either tug on your hair gently or go in with a full ayurvedic scalp massage.
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