Ah a new year, filled with promise, opportunity and resolutions. For many of us, the reality is that another year brings yet another cycle of feeling low on energy as we contemplate looming deadlines, responsibilities and obligations. The ebb in energy often comes from a festive season filled with indulgences that have left us feeling unhealthy, combined with the new year blues that afflict many of us in the coldest and darkest months of the year. We are in a vicious cycle of makes us crabby and fatigued, with no desire to eat well or exercise. We can be left feeling like a sailboat without a breath of wind to push us forward. It’s happened to most of us, but we can do something about it. It just takes a focus on three building blocks of energy: sleeping well, moving well, and eating well.
Sleep is more than beauty rest. It’s also brain rest and is one of the most important aspects of well-being. A good night’s sleep keeps our heart healthy, reduces stress, makes us more alert, reduces chronic inflammation, improves our memory, can help us lose weight, and may even prevent cancer. Our minds are surprisingly busy while we’re snoozing. In a process called consolidation, we strengthen memories or practice skills we learned while awake. Sleep also helps restore the brain by flushing out toxins that build up during waking hours, reducing the risk of Alzheimer’s. One of the waste products removed from the brain during sleep is beta amyloid, the substance that forms sticky plaques associated with the disease. As we sleep, the flow of cerebrospinal fluid in the brain increases, washing away the toxic waste proteins that build up between brain cells during the day. Our brain needs this sleep cleaning cycle. It is not possible for it to clean itself and keep us sharp and functioning well during the hours that we’re awake. Without the cleaning cycle, we feel groggy and struggle to think clearly after a sleepless night.
Clear the clutter. Eliminate books, magazines, empty water glasses, and other clutter from nightstands. Mess sends wakefulness-oriented alerts to our brains—it screams “look at me, read me, check your email!” To give your brain a rest, make your bedroom an oasis of calm and relaxation.
Go dark. Our ancestors used to sleep in caves without artificial light, and our bodies still rely on the complete absence of light to cue us to sleep. Getting blackout blinds and losing the night light can help. If you have an alarm clock, turn the illuminated face away from you as even that small amount of light can trigger you to lie awake. Technology’s favorite color also isn’t doing us any favors. Blue light from screens and LED lights affect our sleep rhythms by inhibiting the production of melatonin, our sleep hormone. Banish blue light from your bedroom. That means no phone, backlit device, or television for at least an hour before bedtime. Let’s not panic. We can do this.
Stay cool. Experts suggest that we sleep best in a room between sixty-five and seventy degrees Fahrenheit with adequate ventilation. When we go to sleep, our set point for body temperature goes down. In a room that is too cold, the body struggles to achieve this set point. If the room is too hot, we’re more likely to wake up in a tangle of bedsheets. The comfort level of our bedroom temperature also affects the quality of REM sleep, the stage in which we dream. Find the sweet spot that works for you.
Stick to a schedule. Turning in and getting up around the same time every day sets our internal sleep/wake clock. Erratic sleep patterns leave us feeling groggy and irritable, as brains love routine and our circadian rhythm needs a regular schedule to operate at its best. Changing a sleep schedule overnight is not possible, however. Making small changes slowly, in fifteen-minute increments over several days can help you adjust your sleep schedule. By picking a bedtime and wake-up time and sticking to them as much as possible, we enable our body’s internal clock to get accustomed to the schedule. Insufficient sleep also decreases levels of the satiety-signaling hormone leptin and increases levels of the hunger-instigating hormone ghrelin. We lose our hunger control and eat more. Ideally, try to be in bed by ten o’clock in the evening. Any later, and you could consume up to 549 more calories per day.
The typical US adult is sedentary for 60 percent of their waking hours and sits an average of six to eight hours per day. Too much sitting decreases the activity of an enzyme called lipoprotein lipase (LPL), which burns fat. As a result, we are at greater risk of becoming obese. Sitting for extended periods also decreases bone-mineral density without increasing bone formation, increasing the risk of fracture. It increases blood pressure and decreases the diameter of our arteries—all of which lead to increased risk of heart disease. Sitting is the new smoking.
Get on your feet. Replacing two hours of sitting with two hours of standing every day lowers blood sugar and cholesterol (and burns calories!). Research shows that walking also enhances creative thinking, so walking while on the phone or when brainstorming can help us generate ideas. Working at a standing desk or taking a two-minute walk every hour can help offset the negative health effects from prolonged sitting. Combined with regular exercise in the form of strength training and cardio several times per week, getting on your feet can decrease your risk of heart disease, diabetes, and premature death.
Watch your posture. Posture and health are closely related, as posture affects every physiologic function, from breathing to blood pressure. Posture and motion don’t only affect how long we live, but also how well we live. People with strong posture recover faster from injuries, exercise more effectively, have less pain, and even look more youthful. Posture even affects our mood, with good posture generating a more positive outlook. Whether we’re standing or sitting, paying attention to our spine and keeping our back straight is good for both body and mind. Channel your mother telling you to stop slouching, and you’ll feel better for it.
Amp up the healthy fats. Omega-3s help increase the levels of dopamine, a neurotransmitter associated with our reward response, and serotonin, a neurotransmitter associated with our ability to access feelings of well-being. The typical Western diet has an overabundance of omega-6 (found in typical vegetable oils), which has been linked to inflammation on the brain associated with depression. The power of omega-3s—helping to protect our cardiovascular systems, normalizing and regulating triglyceride levels in the blood, reducing LDL cholesterol (the bad kind) and elevating HDL levels (the good kind)—cannot be overstated. They discourage and reduce inflammation in the body, and play a preventive role against diseases like lupus, rheumatoid arthritis, and even cancer. They support healthy brain-cell structure and contribute to the overall flexibility and fluidity of brain-cell membranes. And—as if that weren’t enough— they regulate the flow of proteins and neurotransmitters, which act as chemical messengers and are associated with fluctuations in mood. Eating two or more servings of seafood like wild salmon, mackerel, or sardines per week will increase omega-3 fatty acids in your diet. For those who prefer not to eat fish—seaweed, leafy greens, avocados, cauliflower, and brussels sprouts are abundant in omega-3s. Throw in some omega-3 powerhouses like walnuts and brazil nuts, and you’ll feel more energized and focused.
Start the day with produce. Fruit is anywhere from 60–95 percent water in composition, depending on which fruit we choose. This means we’re re-hydrating after a night of dehydration. Starting off the day with fruit can help us avoid the mid-morning slump because they are easy to digest and can help flush toxins from our systems. Having the first meal of the day be produce eases our digestion into gear rather than overloading it first thing. Fruit also fills the energy tank with glucose, the vital fuel every cell in our bodies needs to function.
Hydrate all day. We lose fluids continuously, from skin evaporation, breathing, and waste elimination. Our cellular membranes are hydrophilic (water-loving), so it stands to reason that hydration is crucial for us to function. Water makes up 60 percent of our bodily fluids responsible for functions like digestion, circulation, transportation of nutrients, and regulation of body temperature. Unfortunately, when we don’t drink enough water, our body can send mixed signals on hunger along with sapping our energy. Dehydration causes us to believe we need to eat when we really need to take in liquid. Cue the repeated visits to the refrigerator for snacks. Drinking water or unsweetened herbal tea consistently throughout the day can help us avoid mindless snacking due to thirst, and increase energy levels.
Over time, a consistent focus on quality sleep, re-examining your food choices, and including more movement in your day will help you to shake off the apathy that comes from inactivity, mobilize your immune system, and re-energize your mind. You’ll have the wind in your sails in no time.
Excerpts of this article are from Taming the Sabertooth: Resilient Leadership in a Stressful World, available in March 2019.
This article first appeared in LinkedIn.