Fight fatigue
Having a tough time dragging yourself out of bed in the morning? Yawning by 3:00? Nodding off after dinner? Winter can do that. If you want to fight fatigue, try a few simple lifestyle modifications.
Move more
Keep your body moving, so your brain gets the blood and oxygen it needs to stay awake.
- Stretch throughout the day. Ever notice how a dog or cat will stretch when it gets up? A good stretch helps stimulate circulation and loosen muscles after sitting or lying down. Add at least three minutes of stretching each morning, noon and evening, and whenever you feel snoozy.
- Up your exercise plan. Most of us want to spend more time on the couch in winter. Instead, we should actually increase our daily exercise. Being active fights fatigue and elevates mood, which also tends to dip in the darker months. Run errands at lunch time, take the stairs instead of the elevator, walk part of the way to work. If you work out regularly, increase the intensity or challenge your muscles with a different activity.
- Don't sit so much. Sedentary behaviour makes you feel tired. Try switching after-dinner television for board games, an evening walk, or odd jobs around the house. If your job involves sitting, get up for a stretch or a walk every half hour or so.
- Get some air. If you work in an office building, pop outside a couple of times a day. A few deep breaths of cold, fresh air will help clear your head and get the blood circulating. If your home is overheated, try turning the thermostat down a degree or two to help you feel less sleepy.
Sleep well
How can you hope to stay energized all day if you don't refresh your body with a good night's sleep?
- Get enough rest. The average adult needs 7 ½ to 8 ½ hours a day, yet many are sleep-deprived. Try going to bed a little earlier in the winter months.
- Leave your worries in the living room. Create a relaxing bedroom setting (no television, no cellphone). Distract your mind from worries by reading or doing a crossword puzzle before sleep.
- Check your sleeping habits. For more tips on getting a good night's sleep, read our Good Sleep Guide.
Watch what you eat
Food provides the energy that moves your body. Take a look at what and when you're eating, and make adjustments to help keep you fuelled and energetic.
- Start off well. Breakfast helps rev your system, so be sure to enjoy it each day. Include some carbohydrate-rich foods, like whole grain cereals or breads and fruit, for energy.
- Eat moderately throughout the day. Skipping meals is an invitation for the "blahs" to set in. On the other hand, overeating at dinner won't make up for the lunch you skipped, but it can make you feel sleepy.
- Cut down on "comfort" food. Try to reduce or eliminate foods that are high in fat, sugar and/or salt, as these can leave you feeling sluggish and tired.
Challenge your mind
Boredom breeds fatigue, so stimulate your mind — your body may follow!
- Learn something new. Take a night class, an online course, or DVD program in a subject that intrigues you.
- Engage your mind. Keep puzzles on hand for quick mental pick-me-ups when you're getting drowsy: a crossword puzzle for the bus home from work; a quick online Sudoku during your afternoon coffee break.
- Relieve the tedium. Alleviate repetitive or monotonous tasks by stimulating other parts of your brain. Play new music that you've never heard, or listen to recorded books.