Our StoryI believe in the power of movement not just for a healthy body but for a thriving mind and spirit. The beauty of movement is that it can enhance life on all levels—physical, emotional, mental, and spiritual. To me, movement is not just about exercise; it’s about living fully, staying engaged with life, and both tapping into and testing my resilience and joy.
Movement Is Life: The Key to Mental and Emotional Vitality
We often think of movement in terms of its physical benefits—improving cardiovascular health, strengthening muscles, and aiding in weight management. But movement goes far beyond that. It is at the heart of our mental and emotional vitality. Moving your body can be one of the most powerful ways to improve your mood, reduce stress, and foster a sense of emotional balance.
In essence, movement is life because it fuels how we experience the world around us. When we move, our minds become sharper, our spirits lighter, and our emotions more balanced. It’s the simplest, most natural way to keep our entire being—mind, body, and soul—aligned and healthy.
I enjoy being outdoors. One of my favorite places is the hill country of southwest Wisconsin along the Mississippi River. I have taken many trips there and enjoyed every step I took. It brings me to a place when I was a boy: fishing, hiking, canoeing, and spending quality time with my family. The combination of movement, being in nature, and time with my loved ones has proven to be one of the most enriching parts of my life. I spend as much time as I can there as a part of my wellness routine.
How Movement Impacts Mental Health
When we move, we send a powerful signal to our brain that we are engaged with life. This physical engagement triggers the release of “feel-good” hormones like endorphins and serotonin, which help improve mood and reduce feelings of anxiety and depression.
- Endorphins: Often referred to as the body’s natural pain relievers, endorphins are released during physical activity and create feelings of happiness and euphoria. This is why people often feel a “high” after exercising, even after just a short period of movement. The boost in endorphins is a natural remedy for stress and anxiety.
- Serotonin: This crucial neurotransmitter regulates mood, sleep, and appetite. Physical activity increases serotonin levels, helping to ward off feelings of depression and anxiety while promoting a sense of calm and well-being.
These hormones work together to make movement a powerful antidote to everyday life’s mental and emotional stresses. A simple walk or a few minutes of stretching can turn around a tough day, helping you feel more centered, positive, and emotionally balanced.
Let’s explore self-care opportunities to enhance sleep and revitalize a
HEALTHIER YOU.
Prioritize Quality Sleep
The foundation of avoiding tiredness lies in getting quality sleep. Learning how to stay awake and alert relies on not only getting enough sleep but also not overdoing it. Additionally, not being tired is not just about the quantity of sleep but also the quality. If you’re tired but can’t sleep, try following a regular sleep schedule. This can help your body establish a healthy circadian rhythm.
Stick to going to bed and waking up at the same time every day to train your circadian rhythm. This consistency can improve your ability to fall asleep and stay asleep. Go to bed and wake up at the same time every day, even on weekends.
You can try using supplements to help you sleep better. Some options include valerian root extract, KSM-66 Ashwagandha, and lemon balm. These supplements can help you fall asleep faster and stay asleep longer, leaving you feeling refreshed.
Stay Hydrated
Dehydration is a common but often overlooked cause of fatigue. When your body feels heavy and sluggish, it could be because of inadequate water intake. To stay hydrated, strive to consume a minimum of eight glasses of water daily, each containing eight ounces.
Keep a water bottle with you and sip throughout the day. Consider infusing your water with one of the most powerful antioxidants and energy boosters known as hydrogen. You can also include hydrating foods like fruits and vegetables in your diet.
Eat Balanced Meals
Your diet plays a crucial role in how energetic you feel, such as when you feel sleepy. Consuming balanced meals rich in lean proteins, healthy fats, and complex carbohydrates can help maintain steady energy levels. Avoid sugary snacks and processed foods that lead to energy crashes.
Opt for nutritious food items like salmon, whole grain products, nuts, seeds, and fresh produce such as fruits and vegetables. Eating an anti-inflammatory diet can help you lose weight and lower your risk of medical conditions.
Physically Active
Exercise might be the last thing you want to do when you’re tired from work, but it can be incredibly beneficial. Physical activity boosts your energy by increasing the flow of oxygen-rich blood throughout your body. Aim for at least 30 minutes of moderate exercise most days of the week. Even a short walk during your lunch break can make a significant difference, leaving you feeling more energized.
Manage Stress
Chronic stress can leave you feeling tired and heavy and contribute to sleep disorders. Chronic stress can rob you of quality sleep, which multiplies the feeling of being tired during the day. The bottom line, chronic stress can leave you feeling mentally and physically exhausted.
Incorporate stress management techniques into your daily routine, such as journaling, practicing gratitude, staying physically active, deep breathing exercises, meditation, or yoga. Taking regular breaks and setting realistic goals can also help reduce stress levels and enhance quality sleep.
Limit Caffeine and Alcohol
Caffeine can give you a quick energy boost, but it may leave you feeling tired or feeling sleepy later on. Try to limit your caffeine intake, especially in the afternoon and evening, to avoid interfering with your sleep. Alcohol can make you feel sleepy initially. However, it can contribute to poor sleep at night and leave you feeling even more tired the following day.
Take Breaks and Move Around
If you are sitting at a desk for extended periods, your body might feel heavy and sluggish. Taking regular breaks to stand up, stretch, and get some physical activity can help alleviate this. Consider following the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something twenty feet away. This practice can reduce eye strain, refresh your mind, and relieve the feeling of being tired from work.
Get Some Sunlight
Sunlight helps your body’s internal clock, called circadian rhythm, stay on track. This facilitates alertness during the day and promotes quality sleep at night. Allocate time each day to be outside, preferably during the morning hours. If you don’t get much natural light, try using light therapy for 20 minutes to mimic sunlight and improve sleep quality.
Practice Good Sleep Hygiene
Improving your sleep hygiene can address the issue of being tired but can’t sleep at night. Ensure your bedroom is a restful environment: cool, dark, and quiet. Invest in a snug duvet, bedding, mattress, and pillows to establish your own unique comfort. Try to avoid using electronic devices for at least an hour before going to bed. The blue light they emit can disrupt your body’s natural circadian rhythm, negatively influencing your sleep-wake cycle.
Consider Supplements
Sometimes, dietary gaps or lifestyle factors can contribute to fatigue. Taking supplements like B vitamins, CoQ-10, amino acids, beetroot, and iron can boost energy, reduce tiredness, and improve sleep. These supplements can provide a boost in energy levels. They can also help reduce feelings of tiredness. In addition, they may improve the quality of sleep at night.
Conclusion
If these tips are not helping you get quality sleep, you may need to consult your primary care doctor for more help. Feeling tired and being sleep-deprived may indicate serious health issues. Your doctor can help create a plan for treatment. If you are sleep-deprived or chronically fatigued, your doctor may refer you to a sleep specialist as a part of your treatment plan.
Embrace quality sleep at night to leave you feeling more energized. Improve your circadian rhythm. Stay physically active and healthy! Let us bid farewell to fatigue and welcome a future brimming with quality sleep, greater energy, and good health!
