Autumn drowsiness – how to avoid energy drops during the day?

Fatigue, lack of energy, mood swings, and even depression – these are the symptoms that bother many people in the autumn and winter. We have no influence on the changing seasons, but you can apply a few rules to help the body function more easily during the lack of sun and lowered temperature. How to deal with fatigue and drowsiness that attacks in the middle of the day?

1. Take care of the quality and hygiene of sleep

To be bursting with energy during the day, the length and quality of sleep is essential. In the era of computers and the Internet, it’s hard to do without looking at screens that produce blue light. Not everyone is aware of the great impact it has on sleep and the body’s regulation of cortisol – the stress hormone, which is secreted in a higher concentration than it should be when we browse the Internet in the evening. Therefore, an hour before falling asleep, turn off your phone and computer screens, calm down, reach for a book. It is also worth turning off all flashing lights in electronic devices. Sleep should last 7-8 hours, which will eliminate fatigue and drowsiness during the day.

2. Reduce your consumption of sugary drinks, snacks and coffee throughout the day

This seems contradictory – after all, so far, to avoid energy drops, you have reached for coffee. Coffee gives a temporary boost, but the drop in energy after such a dose of energy is even greater. That is why people who are permanently tired reach for more and more coffee – the body gains tolerance to caffeine. The same applies to sweet drinks and snacks, which cause a rapid release of glucose into the blood, which in the first phase gives an energy kick. However, an hour after eating a snack, energy drops drastically, resulting in fatigue and drowsiness.

3. Eat foods with a low glycemic index

If your diet relies heavily on low glycemic index foods, energy from food will be released at the same rate throughout the day. This means eliminating the moments of great fatigue or drowsiness and the need to support coffee. It is also important to regularly eat meals with a low glycemic load.

4. Physical activity

Physical effort is a large energy expenditure for the body, but when it gets used to exercise, it begins to generate energy itself. Therefore, exercising people are characterized by energy and vitality. In order to eliminate fatigue and drowsiness, it is important that the effort is matched individually to one’s capabilities. It should also give joy – it is important where with what people and what we train. If you don’t like spending time in the gym, 30 minutes of brisk walking every day can be beneficial.

5. Vitamin D3

It is worth taking care of an adequate supply of vitamin D3, also known as the sunshine vitamin. It is recommended for all people of all ages from September to March to stay energized and avoid fatigue throughout the year. Its sources are cod liver oil, fish, dairy products, eggs.