You are absolutely talented, smart and the only thing between you and people like J.K. Rowling, Elon Musk and Steve Jobs is that you are consistently tired. It isn’t your motivation, intelligence level, or even your work ethic. The number one cause of your low productivity is your physical sluggishness. So, you start wondering, why am I tried all the time? Why don’t I have the energy to do the things I want to do? Here are some methods for breaking that cycle of constant tiredness and getting back your daily energy reserves.
The number one on the list of zombie to Superman transformation is getting better sleep. You have probably seen the recommendations put out by the National Sleep Foundation about how many hours you should sleep each night based on your age. Even though you are following rules, you might still be waking up in the morning feeling like you just got hit by a truck. If that is the case, you are probably not respecting your body’s sleep cycle. Your sleep cycle consists of four stages of NPEM sleep (non-rapid eye movement) and the fifth stage of REM sleep (the period you are dreaming) which all correlate to brain activities during sleep. If you wake up in the wrong stage of your sleep cycle, you will feel absolutely awful. As Pierce J Howard put in his book — the Owner’s Manual for the Brain, “A person who sleeps only four cycles (6 hours) will feel more rested than someone who has slept for 8-10 hours but who have not been allowed to complete any one cycle because of being awaken before it was completed.” The point is you have to figure out a sleep cycle specifically designed for your sleep. You need get to the habit of going to bed on time and naturally waking up in the morning. This might take a while for you to learn and figure out, but once you know what it is, you will ideally wake up every morning feeling fresh and well rested. No doubt this could give you all the good energy you need to start a productive day.
Even if you have a rock-solid sleep schedule, you might still suffer from a few common problems causing your daily sluggishness, which negatively affect your productivity, that is lack of sun exposure and lack of exercise. If you feel tired during the day or get those feelings of brain fog, you probably should go outside and take a 5-10 minute walk. It sounds too easy to be true, but it is a scientifically proven method that would help you quickly get out of the foggy state. Our bodies were designed to move, humans used to trek miles and miles to catch their prey, and even when we turned to agriculture for food production, that still involved being outside for most of the day doing hard work. However, now we are sedentary, we spend most of our day in chairs and all the time we sink into screens and books keep us indoors and away from the sun. Dietitians think that is the biggest contributor for people who suffer vitamin D deficiency which leads to low energy production for their body. Even though we are not like plants which need nothing but sunlight to produce energy, the sun plays a huge role in maintaining our energy levels. Firstly, sunlight exposure helps your body correct its production of melatonin, which is a hormone that helps you go to sleep, maintain your circadian rhythm and stay in sync with the cycle of day and night. Secondly, sun exposure is the body’s main source of vitamin D, which not only plays a huge role in keeping bones healthy and boosting your immune system, but also contributes to our energy production and helps us avoid fatigue. A study that was done in 2014 found a high correlation between vitamin D deficiency and fatigue. Scientists found a big improvement in fatigue symptoms once patients in their study got their Vitamin D back to normal. That’s why getting sun exposure and exercise can really help you boost your energy as well as your productivity.
Now you know how to begin your zombie to Superman transformation process. Your sleep cycle, sunlight exposure and exercise levels are playing a huge role to your energy production, daily productivity and general health level. Almost all the successful people in the world are following these rules, if the only difference between you and them is your physical tiredness, what are you waiting for? Improve your energy, and get your work done.