From The Straits Times    |

Do you often find yourself lying awake at night, worrying about the day ahead? We all have spells of insomnia that drag us down and make us tired. But feeling sleepy throughout the day could be down to a number of other factors. The good news is that these are often easily controlled, meaning you should soon be feeling far more full of life.

1. Dehydration

If you’re busy at work it can be hard to remember to drink enough water. If you find yourself suffering from an afternoon slump, consider reaching for drink rather than a sugar hit. It could be that you’re a bit dehydrated – even moderate dehydration can make you feel mentally sluggish. Always keep a large bottle of water on your desks and take regular breaks to have a drink.

2. Mobile phones

It’s tempting to scroll through your Twitter and Facebook feeds before bed, or to check your work emails one last time. But staring at your phone ramps up brain activity, making it much harder for you to switch off and go to sleep – anything work-related in particular may stress you out. The artificial blue light also messes with your mind before bed. Instead, check your phone a last time one hour before you hit the hay. If you struggle to nod right off, read a book, meditate or listen to some soothing music.

3. Medication

Are you on regular medication? If so, check the side effects carefully. Some, such as certain types of antidepressants and beta-blockers, can leave you feeling lethargic. If you’re taking new tablets and find you are more tired than usual, speak to your doctor and see if there’s an alternative.

4. Working out

Generally, exercise is a great way to bust stress hormone cortisol and to physically wind down after a long day. But some forms of workout can have an opposite effect – regularly running more than 30 minutes at a steady pace can actually ramp up the production of cortisol. Avoid this by trying short bursts of intense interval training, mixed with strength training in the form of weights.

5. Low iron levels

Iron moves oxygen around your body and removes waste from your cells. If you’re getting less than 18 milligrams a day, it could mean you’re left feeling worn out. If your levels get too low, it could even lead to iron deficiency, anaemia. If you’re worried you may be lacking the mineral, ask your doctor for a blood test to determine if you would benefit from a supplement.

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