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How can you learn how to manage your energy better?

How can you learn how to manage your energy better?

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How have you learned to manage your energy efficiency and make the most of your prime time? How do you make sure you avoid distractions and make the most of your creative genius?

Sleep can truly help you manage your energies more effectively.

During sleep our bodies regenerate, our old red blood cells get destroyed and new red blood cells are produced, our neurones in our brain are optimised and new neurones are created, our bones build themselves up, our heart and blood vessels heal & repair so as you can see good quality sleep is so essential on so many levels.

The quality of sleep between 10 pm-12 pm is worth 4 hours of later sleep

And make sure you get that 8 hours of sleep a night is so important due to maximising the amount of time in REM sleep which plays a very important role in learning and memory function as well as improving mood and helping to reduce obesity by increasing our satiety hormone Leptin.

You generally enter REM sleep after 90minutes of falling asleep. In fact, each REM stage can last up to an hour with the average adult needing 5-6  REM cycles each night so if you do the maths, that’s why 8 hours of sleep is optimum.

Avoid stimulating brain activities before sleep and reduce screen time 2 hours before sleep. Alternatively, you can use blue light-emitting glasses if screens cant be avoided and make sure the bedroom is dark and cool.

Avoid eating heavy meals 4 hours before sleep and minimise alcohol (known to reduce the amount of REM sleep). Beware, heavy exercise late at night as it boosts our cortisol levels which disturb sleep.

The truth about caffeine

Caffeine is actually a very strong drug if it would be invented now its use would be banned in athletics & an overdose in caffeine can be fatal and similar to a cocaine overdose.

Also if you consume large quantities of it and go cold turkey, you can get some serious withdrawal symptoms. So limiting it is quite important for our health and to manage our energy levels.

It also spikes our cortisol levels which will give us an initial instant hit. However, when the cortisol levels come crashing down we often feel more tired than before. It’s also the reason why we often need to reach for another cup. It’s especially true if that is in the afternoon will end up affecting our sleep. Indeed, it is reducing our energy levels further.

On the positive side, organic coffee is actually packed with antioxidants. Green tea is full of super healing catechins antioxidants and L-theanine, great for boosting mood.

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Overall it’s ok to consume small amounts of caffeine as with everything balance is key. However, the time of consumption is super important. It’s really important to limit all caffeine products beyond 11 am. Caffeine has a very long half-life of 5-6 hours.

This means 5-6 hours after drinking a cup half of the caffeine content will still be in your bloodstream and that is if you can metabolise it properly, some people like me don’t metabolise it at all so the half-life is longer so it takes even longer to clear.

Therefore the later you drink it past 11 am the more of it will still be in your bloodstream when you sleep and will reduce the amount of time you have in beneficial and essential REM sleep reducing the quality of sleep and affecting your energy levels.

Chill out

And finally reducing stress is key to maintaining our energy levels. Stress also spikes our cortisol levels which affect our quality of sleep. So practising mindfulness are all crucial tips to help keep the mind relaxed and calm. Mindfulness can help manage our energy levels and keep our creative juices flowing.

If you’d like more Healthy Mays nutrition, lifestyle or yoga tips get in touch to book in for a 1-1 consultation.

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