How can i stop feeling so tired so often?

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To combat frequent tiredness, the recommends several practices for improving your energy levels:

  1. Morning Sunlight: Get outside to absorb morning sunlight, as it energizes the body and helps set your internal rhythms, which can improve wakefulness during the day and support better sleep at night. This practice is suggested to be done at least 80% of the time to be effective 1.

  2. Food Intake: Be mindful of the volume and content of your meals. Large volumes of food can make you lethargic due to blood diversion to the gut. For maintaining alertness, prioritize meals that are high in proteins and healthy fats, with low to moderate amounts of carbohydrates, especially at lunch 2.

  3. Movement and Nutrition: Exercise and a diet rich in proteins can aid in shifting your mood and energy levels positively. Avoiding substances that tax your body budget, such as alcohol and drugs, is important as they may provide temporary relief but lead to further depletion later 3.

    Morning Sunlight

    Andrew explains the importance of morning sunlight for setting the rhythms of the brain and body, suppressing melatonin, and assisting with falling and staying asleep. He suggests getting outside alone or with someone, with your kids, or with your dog, and doing this practice at least 80% of the days of your life. If you miss a day, try and get next to a window or extend the duration of sunlight viewing in the morning for twice as long the following day.

    Huberman Lab

    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
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  4. Quality Sleep: Ensure you get ample sleep regularly, as sleep greatly influences the functioning of your fear circuitry and overall mental clarity. Sleeping well is instrumental in maintaining a balance in your autonomic nervous system, which can influence your energy levels 4.

  5. Supporting Mental Focus: Practice maintaining mental focus, which can be done through exercises like reducing the frequency of blinking to maintain alertness and a tunnel of focus. This practice may help improve overall mental energy and attention span 5.

  6. Lifestyle and Supplementation: In addition to sleep and nutrition, social connection can offer chemical support at suppressing stress-related hormones, helping you better manage your energy and stress levels 4.

Remember to consult a healthcare provider if you experience persistent tiredness that cannot be addressed through lifestyle adjustments.

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