Improve Your Sleep: 3 Daytime Hacks to Beat Fatigue

Sleep is not only an issue when the night falls. Did you know that your daytime habits can also significantly affect the quality of your sleep? KTGA has often heard people complain about feeling tired even after a full night’s sleep. One day, during a conversation, I realized that the issue isn’t just about nighttime routines. Changes in your daily habits, from diet to physical activity, can have a powerful impact on how well you sleep. Here are 5 simple hacks you can try today to feel more energized and improve your sleep.

1. Watch Your Iron Levels

Why Iron Matters for Your Energy

When the body lacks iron, fatigue doesn’t just appear in the morning; it can drag on throughout the day. KTGA remembers having a conversation with a friend who said she felt tired all the time, even though she was getting 8 hours of sleep. After a health check, she discovered her iron levels were too low. About 1/3 of the global population suffers from iron deficiency, and this can lead to symptoms like fatigue, restlessness, and poor sleep. This is especially common among pregnant women, women of reproductive age, vegetarians, and athletes. When iron levels are low, the body struggles to transport oxygen, leaving you feeling constantly tired.

How to Address Iron Deficiency

If you’re feeling constantly fatigued despite adjusting your sleep routine, it might be time to check your iron levels. Iron-rich foods are crucial to maintaining good energy. Foods like meat, fish, eggs, and leafy greens are excellent sources of iron. If you follow a vegetarian diet, remember to pair plant-based iron sources, like beans and spinach, with vitamin C-rich foods to enhance iron absorption. Keeping your iron levels in check is essential for combating fatigue and improving sleep quality.

2. Eat Your Greens for Better Sleep

The Impact of Diet on Sleep Quality

What you eat during the day can have a significant impact on how well you sleep at night. KTGA always encourages people to maintain a healthy diet, particularly by increasing their intake of vegetables, as they are not only great for your overall health but can also help you sleep better. Studies consistently show that those who eat more fruits and vegetables tend to sleep better than those who consume more fast food and sugary drinks. A Mediterranean diet, rich in vegetables, fruits, nuts, legumes, and whole grains, has been shown to improve sleep quality.

Vegetables: The Key to Better Rest

KTGA has personally experienced the benefits of eating more greens, and the results were surprising. Research shows that people who increase their intake of fruits and vegetables see improvements in insomnia and overall sleep quality. A study on young adults found that women who increased their vegetable servings to six per day had a significant reduction in insomnia symptoms, as well as faster sleep onset.

Eating a diet high in vegetables not only supports overall health but also provides essential vitamins that help absorb minerals like iron and magnesium, which play a vital role in achieving deep, restful sleep.

3. Fit in a Short Workout (Even If It’s in the Evening)

How Exercise Helps Improve Sleep Quality

You don’t need long hours of intense workouts—just a few minutes each day can help improve your sleep. KTGA remembers when a friend shared how a short evening yoga session helped her sleep more deeply and wake up less often during the night. Studies have shown that regular exercise can help you fall asleep faster and sleep longer. A 2015 study found that just a few days of exercise each week significantly improved sleep quality.

Timing Doesn’t Matter That Much

For many people, time is a major constraint. However, the great news is you can still exercise in the evening without worrying about disrupting your sleep. One study found that moderate exercise up to two hours before bed has no negative impact on sleep, and some people actually sleep better after a light workout. Sometimes, exercise helps you feel refreshed, which makes falling asleep at night easier.

4. Cut Down on (or Cut Out) Alcohol and Tobacco

Alcohol and Tobacco Can Be Sleep’s Enemies

KTGA understands that quitting alcohol or tobacco isn’t easy, but one of the most effective ways to improve your sleep is to reduce or eliminate these habits. Alcohol, while it may initially make you feel sleepy, disrupts your sleep later in the night, causing you to wake up more often and get less restful sleep. Tobacco, though its immediate impact isn’t as strong as alcohol’s, still affects the quality of your sleep by making it harder to fall into deep, restorative sleep.

Try Cutting Down or Quitting for Better Sleep

Reducing or quitting alcohol and tobacco may be a challenge, but it’s worth it for better sleep. Even if you don’t quit entirely, just cutting down can lead to significant improvements in your sleep quality.

5. Don’t Skip Breakfast

Breakfast Helps Boost Your Energy and Mental Alertness

Breakfast isn’t just about filling your stomach; it’s the key to starting your day with the energy you need. KTGA has noticed that when I skip breakfast, I often feel sluggish and find it harder to focus. Studies show that people who eat breakfast tend to have better memory and concentration. They also report feeling less tired compared to those who skip this important meal.

Make It a Habit to Eat Breakfast Regularly

You might think breakfast isn’t that important, but in reality, eating at the right time can make a huge difference in your energy and focus. Try a light breakfast like eggs, yogurt, or oatmeal, and you’ll notice a difference in both your energy levels and overall well-being