There are lots of apps and advice online for managing your time project workflows, but what about managing energy levels? Preventing fatigue is essential for staying productive and enjoying the activities you love.

Our lifestyle choices can be revitalizing or draining. By changing our sleeping, eating, and other habits, we can influence our energy levels. Explore these techniques for managing your personal energy.

Sleeping

Each night our sleep cycles through different phases.  We get the biggest energy boost from the later stages of non-REM sleep, also known as deep or non-dreaming sleep, while REM sleep, which is characterized by rapid eye movements, has more influence on memory and learning. Here are some techniques for experiencing a sounder and more energy-producing sleep.

• Create a consistent sleep schedule. Go to bed and wake up at the same time each day. Different adults have different sleep needs - some thrive on shorter overnight sleep that is supplemented by naps, while others need a night of uninterrupted sleep. Experiment to see what works best for you.

• Block out the noise. Having a quiet bedroom can help optimize your rest and sleep quality. Try using a fan, a white noise machine, or a thunderstorm recording to mask the sounds of traffic, your neighbor’s stereo, or other distractions.

• Dim the lights. Our sleep is affected by light. Morning light wakes up the brain while darkness makes it drowsy. Be sure to turn out your lights before going to bed, and hang heavy curtains. Use a small nightlight for trips to the bathroom.

• Soothing habits. Even with a regular sleep schedule, it can sometimes be hard to fall asleep. Establish some soothing rituals before bed – try developing soothing rituals like drinking warm milk, doing needlework, reading, or practicing a few restorative yoga poses that can help. Some people enjoy comforting heavy blankets and a touch of light calming fragrance.

Eating

How we eat and what we choose to eat can affect our energy levels.  Here are some strategies to help you eat for greater energy.

• Include complex carbohydrates. Foods with a low glycemic index, such as whole grains, many fruits and vegetables, and foods that are high in protein and fat, yield the most lasting energy.

• Keep your energy intake steady within optimum. Eating smaller and more frequent meals can help stave off those between meal energy crashes or the low energy that comes after a big meal. Consider eating 5 mini- or micro-meals a day, supplemented by healthful snacks.

• Limit caffeine. Coffee can be a morning “pick-me-up, but keep you awake at night. If you drink coffee or other caffeinated drinks, cut yourself off at least eight hours before bedtime.

• Stay hydrated. Feeling fatigued is one of the first signs of dehydration. Be sure to stay hydrated by sipping water or herbal tea throughout the day.

• Manage weight sensibly. Each body is different. Recognize that your body needs a certain number of calories to meet your daily physical and mental needs. Use an online calculator to figure out your individual requirements or talk with your doctor or a nutritionist.

Other Energizing Habits

• Manage stress. Chronic stress tension can sap your energy. Talk with friends and family when you’re struggling. Relax with meditation, deep breathing, or other restorative practice or hobby. Be open to seeking professional guidance if you need additional assistance.

• Simplify your life. Overwork and decision fatigue drain your energy. Shorten your to-do list. Start incorporating healthy habits until they become automatic, so won’t have to think about them.

• Exercise. Adding physical exercise will increase your energy – rather than use it up. Work your way up to at least 150 minutes of moderate aerobic activity each week.

• Quit smoking. One of the many benefits of giving up tobacco is that you will experience Increased stamina. Pick a day to quit and seek social support or professional support to help you stick to your goal.

• Know your purpose. Think about what a meaningful life means to you, and focus on activities that fulfill your spirit. You’ll find you have the energy to undertake those tasks that have meaning to you.

• Keep a gratitude journal. Remembering what we are grateful for helps us tap into our motivators and core values.

• Schedule a checkup. Symptoms of fatigue are usually temporary and minor, but they can sometimes be routed in an underlying medical condition. Your doctor can recommend tests and can help you get any needed treatment.

If you would like to learn more about managing your energy, check out our Membership, where you can also explore personal coaching to help you with your specific goals.