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Last Updated on January 11, 2021

How To Wake Up Earlier: Science-Backed Tricks For Night Owls

How To Wake Up Earlier: Science-Backed Tricks For Night Owls

Our modern lives strongly encourage the development night owl sleeping habits. There’s 24-hours services, bustling nightlife, artificial lighting and the lure of the internet.

We’ve clearly become far less dependent on natural sunlight, but if we are not careful this habit will catch up with us. It can become increasingly difficult to wake up early in the mornings amongst other negative health implications.

Benefits of Becoming an Early Bird

As the expression goes, the early bird catches the worm! More specifically, here are a number of reasons change to sleep early and wake up early:

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  • You will feel energized, refreshed and ready to tackle the day ahead
  • The peace of early morning and extra time will skyrocket your productivity
  • You will accomplish more with your day without working harder
  • Studies have shown you are likely to be happier and healthier overall!

Clever Tricks to Banish Your Night Owl Habits

Changing your sleeping habits will be challenging, but with the right strategies and a couple of tricks, you’ll be rising with the birds in no time!

1. During the Day: Restore Natural Light Exposure

It’s strongly believed a significant contributor to unhealthy sleeping habits is a separation from natural sunlight. Many of us spend the majority of our day under artificial lighting, not to mention blue lighting from computer screens and mobile devices.

Our modern lifestyles can utterly confuse our natural body clocks, even preventing the release of sleep-inducing melatonin.

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So, to help you sleep early and wake up early, you should first try to increase your natural exposure to sunlight:

  • Open your curtains before you go to sleep, the flood of natural light entering your room in the morning will ensure you rise with the birds. This will certainly help kick start your natural circadian rhythm.

Then you should decrease your exposure to unnatural sources later in the day. Here are a couple ways to follow the natural light as it fades, winding down your environment to mimic it:

  • Dim the lights as the evening progresses. Use shaded lights and lamps to create a more relaxed environment
  • An hour or so before bed, shut down all electronic devices without excuses. This includes the TV, laptop, and any mobile devices

2. In the Evening: Have a Nighttime Routine

It’s easy to get wrapped up with work and other commitments. Before you know it, it’s already 10PM and you’re still wide-awake. To break this habit you need to set yourself a simple nighttime routine.

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  1. Start off with a gentle alarm/reminder at least an hour before bedtime. This will signal the start of your evening wind down.
  2. Tie up loose ends, finish up what you’re doing and shut down your computer and electronic devices.
  3. When you are ready for bed, retire to a dimmed bedroom and perform a relaxing activity such as reading
  4. Finally before sleeping, remind yourself why it’s important to wake up early and visualize it happening.

Building a simple bedtime ritual enables you to wind down gradually and get you off to sleep nice and early.

3. In the Morning: Wake Up Physically and Mentally

Eventually, you should be able to ditch your alarm clock altogether. However, during this transitional stage, having an alarm is going to be a dreaded essential. Use these tricks to help you wake up more naturally:

  • Don’t make the mistake of setting an obnoxious alarm, it will only serve to ramp up your stress. Instead, wake up gently to the sound of a radio talk show, podcast or similar. Hearing these conversations will also serve to awaken your mind.
  • Move your alarm as far away from your bed as possible. The mere act of standing up and going to switch off your alarm will wake up physically.
  • To ensure to your fully awake and reduce the chance of a retreat back to the bed, splash your face with cold water.

4. Bonus: Take a Camping Trip

Separating yourself from all your distractions and artificial stimuli can be beneficial to your overall health. Also, there’s no more effective way to reset your body clock than returning to more natural roots.

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Going out to rise and shine with the birds is a powerful indirect trick. You will be working physically during the day, basking in the natural sunlight and winding down over a campfire in the evening.

If you fancy a weekend away, camping could help you slip back into a more harmonious sleeping pattern.

Featured photo credit: Emma Simpson via unsplash.com

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Published on April 5, 2021

9 Best Energy Supplements To Fight Fatigue And Tiredness

9 Best Energy Supplements To Fight Fatigue And Tiredness

When it comes to energy levels, the solution is relatively simple. Make sure you get ample sleep, exercise regularly, and have a well-balanced diet. But as much as those things are simple, performing them on a regular basis can be difficult.

Worse, you could be doing these and still find energy levels draining quickly.

Fortunately, there are several options out there to help you with pushing back fatigue and tiredness. Most of these solutions stem from supplements. These little pills pack all kinds of helpful nutrients to get you through the day. Below we’ve selected some of the best energy supplements available.

Before getting to the list, here are some of the criteria that we used to determine what are the best options to offer you:

  • No fillers – One of the big issues with supplements is that they contain needless fillers in them that provide you with no benefit. We’ve checked many of these products to ensure they are from natural and pure sources and that these companies don’t put in fillers.
  • Improve mental functions – Fatigue isn’t just a physical thing, it’s mental too. The supplements we recommend help you in overcoming both sides of fatigue.
  • Metabolic benefits – These supplements are known to help burn energy stored in fat while preserving energy in your muscles.
  • Energized without the side effects – When people think of energy, they also keep in mind the downsides like crashing, jittering, irritability. These are known side effects for energy boosters, but they’re not part of these supplements.

Now let’s dive into the 9 best energy supplements for fatigue.

1. Fish Oil

One of the best energy supplements on the market is fish oil. Fish oil supplements are able to provide a wide variety of benefits to individuals. It’s essentially the supplement to be using if you’re looking to improve brain or heart function or both.

We recommend Infuel Fish Oil as they make a perfect blend of fish oil and Omega 3 healthy fats which directly support development of our brains, eyes, nervous system and maintaining a healthy heart. All of these feeds into our energy levels because these supplements provide us with essential fats that our body can use. Furthermore, stronger brain development is an invaluable tool to fighting off fatigue.

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2. Ashwagandha

Ashwagandha is one of the most important medicinal herbs in the Indian Ayurveda and it’s one of the world’s oldest medicinal systems. Over the years of its study, researchers have been able to uncover that Ashwagandha is able to increase our body’s resilience to both physical and mental stress.[1]

Because stress is one of those aspects that drains our energy levels physically and mentally, it stands to reason that having supplements of this nature can provide us with more energy. Beyond that, there is also research that suggests we can alleviate fatigue associated to exercise with this too.

NaturaLife Labs supplement of Ashwagandha comes to mind as a reliable source. It’s organic, vegan, and gluten free. Each capsule provides 2,100 mg with nothing but ashwagandha root powder and extract, making it highly potent compared to other brands.

3. Rhodiola Rosea

Another notable herb grounded into supplement form is rhodiola rosea. It grows in cold, mountainous regions and is used as a natural substance to enhance our coping abilities with stress.

From that research, there have also been a small collection of studies that looked into the physical and mental fatigue aspect too. Out of the vast majority of those studies, there was evidence of rhodiola rosea enhancing both physical performance and easing mental fatigue.[2]

Out of the various brands that provide this supplement, Bronson’s Rhodiola Rosea is a great fit. It’s gluten and soy-free and provides 1000 mg of 100% natural rhodiola rosea. These are also safe for vegans and vegetarians alike.

4. CoQ10

CoQ10 stands for coenzyme Q10 and is something that our body makes naturally. They are found in all of our cells though our heart, kidneys, and liver have the highest levels of this. What CoQ10 does though is produce energy for us and also protects themselves from oxidative damage.

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So why bother with having specific supplements of these? Well as we get older, things start to decline and our cells may not be able to produce as much energy as before. If we want our body cells to stay in shape, providing these supplements can help.

One of the best ones out there to look at is Nature Made’s CoQ10 vitamins. These supplements are gluten free and only contain soybean oil, gelatin, glycerin, water, and soy lecithin, making them ideal for most individuals. They also provide great benefits to those who take Statin as statin drugs are known for reducing CoQ10 levels. This replenishes them and doesn’t conflict with the use of those drugs either.

5. Vitamin B12

Vitamin B is a typically good vitamin to have. But if you’re looking for the best energy supplements in this category, B12 is the best. B12 is all about helping your body transform food into energy that you cells can then use.

Beyond that, studies have found the vitamin helps with the body’s nerves and blood cells. It also prevents a type of anemia that can render you weak and tired.

A lot of people are deficient in this area which is to be expected since not everyone is eating a lot of animal proteins like meat, fish and dairy products. It’s particularly bad amongst vegans and vegetarians.

Fortunately, there is a good option for everyone to get their vitamin B12 they need — Naturelo’s Vegan B12 vitamin. Their protein is solely plant-based and provides a high among of B12 – 1000 mg per capsule. The main source of their B12 vitamin comes from Spirulina which is a rich, plant-based source of natural B vitamins, protein, and various minerals, giving you a clean supplement to boost your energy levels.

6. Iron

Our body also needs iron in order to function too. With a lack of iron we develop anemia which can then lead to sensations of weakness and fatigue. Iron is essential because it fights off that by providing red blood cells carrying oxygen to the body’s tissues.

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Overall, iron is able to help you with fighting back fatigue because of this essential function. The only issue is that a lot of iron in food sources stem from meats and seafood.

When looking for a pure and helpful supplement to look for, Naturelo Iron is the one. This particular supplement is appealing because it also provides you with vitamin C. Vitamin C is able to prevent iron deficiency so it pairs nicely with the iron supplement. Along with purse ingredients made from iron-rich whole foods and great absorption, you’re able to combat fatigue easier with these supplements.

7. Melatonin

Melatonin is a natural hormone that our brain produces that puts us to sleep. When we wake up, there are very low levels and it goes up over the day. But if you’re trying to stop feeling tired why would a supplement that produces this sleepy drug be helpful?

Well, melatonin also serves as a way to fight off insomnia. Many people have sleeping issues because of high amounts of screen time (which disrupt the cycle of releasing melatonin). This insomnia leads to people feeling more exhausted physically and mentally.

So by increasing your melatonin through a supplement, you’ll be able to get sleep when your body actually needs it. This process alone will be able to recharge you and energize you.

And it’s not like you need a lot of melatonin in your body for it to work. Take Nature’s Bounty Melatonin. They provide 3mg of it per capsule and it’s more than enough for individuals to fall asleep to. Best of all, these supplements are suitable for vegetarians as well.

8. Tyrosine

Tyrosine is an amino acid that our body naturally produces as well. They are essentially the drugs behind making the chemicals that send messages from our body to the brain. Those chemicals are believed to decrease when we are in mentally or physically demanding activities. This leads to us being unable to concentrate and eventually feeling tired physically and/or mentally.

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As such, being able to supplement our tyrosine levels will be able to help us fight off feeling tired and mentally exhausted. And one particular brand that can assure this is Swanson Tyrosine. Their Tyrosine supplement is Non-GMO and each capsule provides 500 mg, a healthy amount to keep you focused and mentally energized.

9. L-Theanine

The last on our list is L-Theanine. It’s an amino acid that is actually commonly found in tea and mushrooms. Considering the fact that tea – and coffee – are able to keep us energized, it makes sense that L-theanine provides similar perks.[3]

What’s also nice about this particular supplement is that it also works well with coffee. Coffee has caffeine which naturally boosts our energy levels as well. The problem is coffee also provides side effects like nervousness, irritability, restlessness and a crash after a power boost. L-theanine with coffee though seems to prevent those side effects.

One particular supplement of L-theanine we found beneficial was Nature’s Trove L-Theanine. They use natural ingredients and are made in the US, GMP NSF Certified and Kosher Certified. They’re also suitable for vegetarians as well.

Final Thoughts

Life does have a way of taking a toll on our bodies and there will be days where we are completely drained. There are several ways for you to combat this with working on a balanced diet, exercising regularly, and getting a proper amount of sleep.

But for those looking to maintain higher energy, these supplements will provide a good opportunity for you to maintain higher energy levels and give you the natural boost that you need.

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Featured photo credit: Aditya Saxena via unsplash.com

Reference

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