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Dead Tired, Lethargic, Lack of Focus, Sleepy?


Here are some tips for when you are unproductive and dead tired:

  • Drink more water. Being dehydrated leaves you feeling tired and lethargic. Get a 1 gallon insulated jug, fill it half with ice, add water, and take it to work. Try to drink it all before you get home.
  • Take breaks. Take a brisk walk every couple of hours. It’ll help force the water into your body and muscles; otherwise it’ll just run right through you.
  • Caffeine may give you a temporary boost. For myself, caffeine keeps me awake, but it doesn’t give me tons of ‘energy’. It’ll help fight off sleep, but it has diminishing returns. It helps right before a workout after working all day. Also, drink even more water if you are taking in caffeine as it is a diuretic.
  • Cut out the artificial light at night and listen to your body when you should go to sleep. Don’t trick your body into thinking its daytime when you should be sleeping.
  • Get at least 8 hours of sleep. You should wake up naturally and not need an alarm. If you do, you are not getting enough sleep.
  • Unwind after work. Do not go to sleep immediately after working, try to relax, spend time with your family, read a fun book, or watch a movie, just do something to unwind.
  • Eat healthy, take a multi-vitamin, drink Shakeology (my preference), and make sure you are getting the correct supplements. Putting junk (refined sugar and processed foods) into your body isn’t going to help you feel energetic. Vitamin D may help if you are a vampire (get some sunshine).
  • Schedule more time for “guilt free play”. Find time where you can enjoy life and do not feel guilty about putting off other work.
  • Exercise! View All Beachbody Products
  • Look at your attitude. Excessive worry, holding onto small things can make you feel fatigued.
  • Find something that excites passion in you, that motivates you, that invigorates you, something that gives you strength.

If you are doing all of the above, getting more than 10 hours of sleep a night, and still feel fatigued consult a physician. You may have a thyroid problem, sleep apnea, or who knows what.

My biggest problem area is getting more than 8 hours of sleep at night (9 hours seems to be about right for me). Just an extra 15 minutes of sleep can change you entire day. Exercise and eating healthy help a lot for me as well, I sleep better at night. I’ve been taking Shakeology which helps with my energy levels as well.
Good luck!
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