A hectic work schedule combined with family time and a social life can be overwhelming! Thankfully, we have a solution that will help you when you’re feeling tired. With a few changes to your lifestyle and diet, you’ll feel a boost of energy, and staying awake during your workday will be much less challenging.
In addition to adding these five superfoods that decrease fatigue to your everyday diet, try to practice good sleep hygiene, avoid large meals and caffeine before bed, and try to be consistent with sleep times.
1. Oatmeal
Whether you enjoy your oats in baked oatmeal, tossed into a smoothie, or mixed into a healthy cookie or muffin recipe, these tiny cereal grains are rich in fibre, protein, and vitamins. Starting your day off with some oatmeal is a simple and effective way to boost your energy without a crash that follows. Oats also contain dietary fibre, which can keep you feeling full for longer, keeping you away from overindulging in unhealthy foods that will make you feel drowsy. Incorporating foods that are packed with fibre into your diet is a great way to decrease fatigue.
2. Cinnamon
Don’t worry; you don’t have to shovel spoonfuls of cinnamon into your mouth daily to reap this spice’s benefits. Instead, try mixing half a teaspoon of cinnamon into a glass of warm almond milk and drinking it before bedtime. Alternatively, cinnamon can be added to chia pudding, bowls of oatmeal, or homemade granola that can be sprinkled on top of fresh fruit and yogurt. Not only does cinnamon remove some of the tension from your muscles, but it can also calm blood sugar levels and even increase melatonin and serotonin levels. If you’re looking for a super convenient way to consume cinnamon before bed, consider purchasing some cinnamon tea the next time you visit the grocery store.
3. Water
Staying adequately hydrated throughout the day can ensure your circadian rhythm isn’t disrupted by dehydration. However, it’s important to spread your 8+ glasses out evenly during the day so that you aren’t chugging water too close to bedtime — waking up to use the bathroom every two hours isn’t ideal. When you’re more than mildly dehydrated, the quality and quantity of your sleep can be impacted. This is particularly important to remember if you’re sweating throughout the day at hot yoga or the gym, as the fluids lost need to be replenished.
4. Bananas
Bananas are rich in potassium, as well as tryptophan, vitamin B6, and magnesium, which are all linked to sleep quality. Both potassium and magnesium can be helpful in soothing restless muscles, something that many people struggle with the second they hop into bed at night. Tryptophan, a vitamin that is commonly known for causing a post-Thanksgiving dinner turkey coma, is also hidden in bananas. It’s a natural sleep aid that won’t leave you feeling drowsy in the morning, unlike some sleep aids and medications. So, if you want to reap the sleeping benefits of bananas, consider snacking on one 45 minutes to an hour before bedtime.
5. Avocados
By now, you’re probably well aware of the glorious powders of avocados as they get a lot of attention. These medium-sized, bright green fruits are high in magnesium, potassium, dietary fibre, and healthy fats — all of which aid in sleep quality. Eating just ⅓ of an avocado at dinner or as part of your bedtime snack can help you stay asleep.
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5 Superfoods to Decrease Fatigue was originally published in Think Dirty on Medium, where people are continuing the conversation by highlighting and responding to this story.