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Top 5 Ways to Double your Energy (Without Caffeine!)

Top 5 Ways to Double your Energy (Without Caffeine!)
5 Ways to Double Your Energy

    It’s one of the most common complaints on the planet and it comes in many forms:

    • “I just sat down, you get up.”
    • “I’m too tired, too achey, too frazzled.”
    • “Can’t a person have 5-minutes to just chill out?”
    • “I’m burned out.”
    • “I’m feeling a little… run-down, weak, lazy”

    While there may be other contributing factors…

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    Lack of energy plays a pretty major role in all these excuses.

    Over the last ten years, motivated largely by the ability to stay awake for insane hours and operate on hyper-speed, caffeine and sugar-packed energy drinks have become the go-to fix for gamers and students. But, what about non-gamer grown-ups?

    How do you energy-up, without loading up on stimulants?

    Here are five techniques and activities that are not only proven to add a lot of energy to your day, but also add to, rather than take away from your overall health:

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    1. Breath of fire: At the heart of yoga lie a set of breathing techniques designed to have very specific and, often, immediate, energetic effects on the body. And, whether you believe in the existence of a subtle-energy in the body (called Prana) as yogis do, or you prefer to attribute the stimulating effect to activation of the sympathetic and parasympathetic nervous systems, these techniques work.

      The Breath Of Fire is a yogic breathing technique designed to not only cleanse, but heat and energize your body. And, it at it’s core is a series of quick, panting-like exhales. For detailed instructions, click here now.

    2. Exercise. This sounds a bit counter-intuitive, but one of the best things you can do to feel more energetic when you’re low on energy is to get active. Exercise initiates physiological changes in your body that increase blood flow and energy substrates to both your brain and skeletal muscles, increasing your alertness and overall energy availability.
    3. Meditate. Two things that drain your energy lightning-fast are stress and anxiety. And, unfortunately, many of us work in settings that cultivate stress and anxiety on a chronic, daily basis. If you’re not ready to create larger-scale change in the circumstances that cultivate this stress, developing a daily meditation practice is an amazing antidote. It frees up a huge chunk of your mental energy and taps the relaxation-response, which rebalances both your nervous and endocrine systems. The net effect is both a deeper sense of calm and increased, enduring energy.
    4. Improve your sleep. This one is pretty intuitive. Much of the restorative work in your body happens when you sleep. This includes repairing damaged tissue and replenishing energy stores.

      So, it stands to reason that, if you are chronically sleep-deprived, you end up less-restored, less-replenished and less energized. This is a massively oversimplified description of the physiological processes, but the reality is, we need only to look to or own experience to know the impact of a killer 20-minute power-nap on your energy. Or, if you’ve got the time, kick it up to complete a full sleep cycle (about 90-minutes).

      Just be sure not to nap for too long or you’ll start to drop into the sleep cycles that, when you’re awoken, can leave you even more groggy, tired and irritable.

    5. Listen to high-energy music. Here’s a final one that, again, is backed by intuition. Not only does great music give you that near-magical second wind or extra kick when you are exercising, it also boosts your mood and energy during regular tasks. In fact, some research even revealed workers who listened to great classical music experienced increased productivity and creativity.

    While the energetic benefits of meditation unfold over time, the other techniques yield a pretty immediate benefit, without having to suck down a barrel-full of stimulants that almost always lead to a inevitable rebound crash. So next time you’re feeling a bit low on energy, give one of our Top 5 a try and energy-up without the negative side-effects of a substance-driven boost.

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    Share your stimulant-free ways to boost-energy in the comments below…

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    Last Updated on June 13, 2019

    5 Fixes For Common Sleep Issues All Couples Deal With

    5 Fixes For Common Sleep Issues All Couples Deal With

    Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

    You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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    1. Use a bigger mattress to sleep through movement

    It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

    Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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    2. Communicate about scheduling conflicts

    If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

    3. Don’t bring your technology to bed

    If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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    4. White noise and changing positions can silence snoring

    A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

    5. Use two blankets if one’s a blanket hog

    If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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    Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

    Featured photo credit: Becca Tapert via unsplash.com

    Reference

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