Tactical Tips For Fighting Winter Fatigue
January has passed however most of us are still leaving the house in the morning as well as returning home in the dark. Our body's circadian rhythms are programmed to the daylight. As such, we have a biological predisposition to sleep during hours of darkness and wake naturally as light emerges. Hence, at this time of year, we’re dragging ourselves out of bed when we should really be asleep.
We look back at photos from the family summer holiday, where the only problem was the sand between our toes - no wonder so many of us hate the winter. We are all in the same boat however so stop moping and embrace each day as it comes! Overcome the winter blues with our top tactical tips...
Nourish yourself with the right nutrients…
One aspect of our daily routine which is of critical importance to our energy levels is the food we consume. During the winter, it is especially important to keep our immune system tip-top by making sure we are getting all the vital nutrients we need. Our body doesn’t get enough sunlight to make vitamin D for example, which amongst other things is essential for maintaining a healthy immune system. To keep healthy in the winter, we must make sure we are eating a varied and healthy diet, including fruit and vegetables, sources of protein and carbohydrates. It is also advisable to avoid foods high in saturated fat, which are found to increase daytime sleepiness.
Exercise your way to having more energy…
What else can be done to make sure we remain energised? Staying active, of course! There are lots of obstacles to leaving the house during the colder months of the year. No one wants to spend hours defrosting their car or to break their ankle slipping on an icy pavement.
A common misconception is that exercising will make you more tired. In fact, it’s the exact opposite. Exercise releases positive endorphins proven to elevate mood. The more exercise you do, the more energy you will have and the happier you will feel.
Why not ease yourself in and start going for a brisk 20-minute walk a few times a week? Maybe joining an exercise class would be more suited to you. Not only would it be an opportunity to socialise and meet new people, but trying to keep up with others is the perfect motivation to work harder.
Fun in the sun…
And finally, get some sunshine! Despite the sunlight being limited at this time of year, it’s important to embrace the little that there is. Try going outside for a walk during your lunch break to top up your vitamin D. Research shows, vitamin D intake can be maximised using a variety of simple techniques, including using a moisturizer without SPF, or maybe just use this as an excuse to get a holiday booked in February!
Last but by no means least…
Let’s go back to the basics - getting a good night's sleep. Good sleep is imperative for various aspects of brain function, including cognition and performance. Sleep deprivation significantly weakens these skills. As we naturally have less energy during the winter months, feeling properly rested is even more important for maintaining our concentration and productivity levels. Hence, sleep should be a priority which often gets neglected. Why not set yourself a rest-time regime? Regulate your sleeping pattern and be in bed between 10pm and 6am each day, leaving your phone in another room.
One common cause of sleep disruption is your brain’s energy stores becoming depleted. Although the body rests during the night, your brain remains very active, consuming 10 grams of glycogen per hour. To prevent sleep being disturbed, it requires a constant supply of energy to keep it ticking over smoothly. This is where Benenox Overnight Recharge steps in! When taken before bed, Benenox replenishes glycogen levels in the brain, supporting your ability to sleep peacefully through the night.
So, get testing our practical tips and before you know it, the days will be long and the sun will be shining! Well, as much as it can in England anyway.
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