20 Ways To Wake Up Rested

You claw your way out of the covers in response to the beeping alarm, but you’re just as tired now as you were when you went to bed. Join the club. Every day, more than two million Americans complain of being weary, worn out, done in. A lingering feeling of tiredness can be a symptom of an undiagnosed medical condition, so start by getting a thorough medical checkup. If you’re otherwise healthy, bouts of fatigue usually stem from having too much to do and too little time to do it, coupled with energy-stealing habits. Periods of insomnia, when sleep won’t come no matter what you do, can also lead to feeling chronically exhausted. So can long-distance travel, which leaves your jet-lagged body unsure of what time zone it’s in.

Fatigue 

Call it exhaustion, lethargy, sluggishness, or lassitude. Fatigue by any name is the feeling that you simply don’t have the energy, and maybe not even the interest, to do what you need to do. Fatigue strikes everyone at some point or another. The usual prescription is to get more rest and exercise, eat a balanced diet, and squeeze in a little R&R. If you’ve done all those things and you’re still dragging— and assuming there’s nothing medically wrong—strategies for destressing and reenergizing may help.

War on Weariness 

1 Eat Breakfast 
Fatigue can be a side effect of skipping meals, especially breakfast. Try starting your day with a little low-fat yogurt, some scrambled eggs, or an almond-rich smoothie.

2 Go for Mini-Meals 
Having three small meals and two snacks helps keep blood sugar and energy levels stable all day long. These meals and snacks should contain a mix of complex carbohydrates, protein, and a small amount of fat.

3 Exercise to Energize 
Although it may seem counterintuitive, exercising gives you energy. Just taking a brisk walk every day for 20 to 30 minutes may be enough to release stress and add bounce to your step. With a little creativity and planning, you can find many easy ways to work exercise into your day to help banish fatigue.

4 Try Morning Yoga
At first glance, yoga may seem like something people do to relax, but it can be invigorating and energizing. Get your day going with a few simple yoga postures.

5 Perk Up
Some aromas can calm you down; others perk you up. Eucalyptus, clove, cinnamon, lemon, and peppermint are some natural scents used in aromatherapy to reduce drowsiness and increase energy and alertness. Keep a small bottle of one of these essential oils around and take a whiff when you need an energy boost. Or mix 8 drops lemon oil and 2 drops each peppermint, eucalyptus, and cinnamon oil with 8 ounces water in a small spray bottle. A spritz of this mix into the air around you makes for a fragrant energizer.

6 Take a Nap
The Amish have a saying that a half hour’s nap in the afternoon is worth two hours’ sleep at night. Many cultures advocate a quick siesta during the day as a way to combat fatigue. During your lunch hour or after work, kick off your shoes, stretch out, and catch 20 winks. Fifteen or 20 minutes should do the trick; longer naps can make you feel groggy and make it difficult to fall asleep at night.

7 Get More Sleep
Getting too little sleep can lead to chronic fatigue. Shoot for eight hours a night.

Insomnia 

Insomnia is the most common sleep complaint among Americans. You have diffculty falling asleep, or staying asleep, and you end up feeling tired upon waking and all day long. Certain medical conditions can trigger insomnia, as can many medications. But for the average, healthy person, insomnia is usually brought on by anxiety and stress and can be aggravated by alcohol or caffeine. Although OTC and prescription drugs can help you sleep—most are antihistamines—they all come with side effects, including daytime sedation, and they may be habitforming over time. When sleep escapes you, try the following natural remedies instead.

How to Invite Sleep

8 Take Valerian
In modern herbal medicine, valerian is the leading herb recommended for insomnia. It helps most people fall asleep and sleep more deeply without causing the morning “hangover” characteristic of many prescription sleep aids. Capsules of concentrated valerian root are available at health food stores; some brands may also contain other relaxing herbs such as lemon balm and passion flower. Follow package directions.

9 Have a Cuppa Chamomile
Both chamomile and lemon balm have been used for centuries to help induce sleep and as aids for gentle relaxation. Steep a teaspoon or two of either herb in a cup of justboiled water (steep chamomile for 5 minutes, lemon balm for 10). Sweeten, if desired, with a little honey or maple syrup. (CAUTION: Do not use chamomile if you are allergic to ragweed or other plants in the aster family.)

10 Inhale Lavender
The essential oil of lavender contains many medicinal components, and research has shown that simply inhaling the fragrance can be calming. Put a sachet of dried lavender, or several sprigs of the freshly cut herb, between your pillow and pillowcase before going to bed. You might also brew a cup of lavender tea, made by steeping 2 teaspoons dried lavender flowers in 1 cup just-boiled water.

11 Make a Hops Pillow
Hops is another traditional remedy for insomnia—it has mild sedative properties. Make a hops pillow by stuffing a cloth drawstring bag, available at craft stores, with a handful of fresh hops, available online. Tie the top shut. Place the bag between your pillow and pillowcase.

12 Drink Hot Milk
Drinking a cup of hot milk to induce sleepiness is an old folk remedy that may have originated in New England and persists to this day. Add a little honey or a pinch of nutmeg to a cup of milk and warm until steaming. Pour into a mug and sip.

13 Learn to Relax
Relaxation techniques such as yoga and meditation can ease stress and help you fall asleep. Also try controlled breathing exercises.

Jet Lag 

What do you do when it’s time for breakfast in Bangkok but your body is telling you it’s bedtime instead? Jet lag is a disturbance of the normal sleep-wake cycle triggered by rapidly traveling across three or more time zones. Fatigue, insomnia, disorientation, poor concentration, headaches, and even digestive distress may set in. Jet lag can last from a day to a week or even longer, depending on the individual and the number of time zones crossed. There’s no way to eliminate all jet lag symptoms, but you can minimize its disorienting effects.

Trip Tips 

14 Consider Melatonin
This natural hormone is involved in regulating the human biological clock. Research has shown that taking melatonin supplements during the first few days of travel may relieve jet lag. (CAUTION: Talk to your doctor before taking melatonin. Although generally regarded as safe, there are rare reports of allergic reactions and autoimmune conditions associated with taking it.)

15 Start Rested
Departing on your trip exhausted will likely make jet lag worse.

16 Reset Your Body Clock
Set your watch to the time at your destination before you go and begin eating and sleeping accordingly.

17 Catch Some Zzzz’s
Sleep as much as you can on the plane. Invest in good travel pillows for your lower back and your neck.

18 Drink Water, Not Alcohol
The air in many planes is as dry as a desert. Avoid alcohol and drink plenty of water.

19 Use Caffeine Carefully
Caffeine on long flights can further disturb the sleep-wake cycle. Once at your destination, a cup of coffee can promote daytime alertness, but avoid it after midday.

20 Sit in the Sun
Spend time in the sun at your destination to reset your biological clock.