SOME THINGS WHICH MAKE US TIRED

1. Sugar

Sugar provides quick energy, but after picking you up, it drops 

you hard and leaves you looking for more.

One key to cutting back on sugar is having the right food with 

you so you don't head to the nearest vending machine.Always 

have healthy snacks on hand, and  make sure they contain at 

least 1 to 2 ounces of protein to keep your blood sugar stable 

for several hours, combined with a complex carbohydrate to 

give you a quick boost of energy. Here are a few of her 

favourites:

• Whole grain crackers and low-fat cheese
• Fresh fruit or a small box of raisins and low-fat cheese
• Half a lean turkey or chicken sandwich
• Plain, non-fat yoghurt blended with fruit or all-fruit jam
• Small pop-top can of water-packed tuna or chicken with 
• whole grain crackers
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2. Caffeine

Caffeine can also leave us "tired and wired. If we need sleep 

and we choose caffeine instead, we continue to throw off our 

natural sleep cycle. If you find that too much caffeine -- whether 

it comes in the form of coffee, tea, cola, or even chocolate -- is 

keeping you from getting a good night's sleep, switch to 

decaffeinated varieties of your favourite beverage and cut back 

on the chocolate.

3. Exercise  Either Too Little or Too Much

When it comes to fitness, there are two ways to zap energy. 

The first is by not exercising. Exercise energizes us physically, 

mentally, and emotionally. Without it, we're naturally more 

sluggish. Exercise also enhances our mood by increasing the 

release of endorphins, a "feel good" chemical that increases 

energy levels. On the other hand, too much exercise also 

presents a problem. Over-training depletes our energy 

reserves, breaks down muscle, and eventually makes us 

weaker, not stronger. Overdoing the workouts also suppresses 

the immune system, which in turn reduces our resistance to 

bacterial and viral invasion. We're more vulnerable to illness, 

which further zaps our energy as a result.

4. Dehydration

Most people don't drink enough water. We need water to flush 

out toxins, keep our tissues hydrated, keep our energy up.

Water is the perfect no-calorie beverage, and you can dress it 

up by adding citrus slices or a sprig of mint. But when you want 

another alternative, try 100% fruit juices, while not necessarily 

low in calories, they contain important nutrients; non-fat milk, 

which will give you a calcium boost; unsweetened tea -try 

herbal or decaffeinated,  seltzer water with a splash of juice or 

slice of fruit; home-made lemonade, with lemon, water, and a 

small amount of sugar or artificial sweetener; or coffee (again, 

choose decaffeinated if caffeine keeps you up) with skim milk 

and artificial sweetener; try it iced in hot weather.

5. Lack of Sleep

If you don't get a good night's sleep on a regular basis, 

chances are, one of these "sleep busters" is keeping you 

awake:

• Stress or anxiety
• Illness
• Noise
• Light
• Overcommitted schedule
• Caffeine
• Alcohol
• Stimulant medications (such as diet pills, cold and allergy 
• remedies, asthma medications)
• Depression or anger
• Fear

To get a better night's sleep, you need to strengthen your 

natural sleep patterns, says  a Dr, who offers these 

suggestions:

• Regularize your sleep-wake patterns. Get up at the same
• time every day. If you wake up at 7 a.m. during the week, skip 
• the temptation to sleep in on weekend mornings. Avoid naps, 
• unless you take one regularly. Try to sleep the same amount 
• of time every night. Some people need nine hours of sleep 
• every night; some do fine with less. Find out what works for 
• you and stick to it.
• 
  
• Ritualize your cues for good sleep. Use the bedroom only
•  for sleep and sex. Keep the room quiet, dark, and cool. Get 
• in bed only when you're sleepy.
• 
  
• Start a worry notebook. Using a child's school notebook, 
• on the left side of the page, list the issues that have been 
• running through your mind; on the right side, list actions you 
• can take to resolve those issues.
• 
  
• Resist temptation. That includes alcohol, tobacco, and 
• caffeine, all of which can interfere with sleep.
• 
  
• 
  

6. Attitude

A bad attitude will zap your energy. Change your attitude and 

your energy level, feelings, responses, outlook, and 

perspectives on your situation change along with it. This one 

simple choice can transform your life. In changing the nature of 

the way we think and act, we build an attitude force so strong 

that it will attract favour  opportunities, people, and dreams into 

our existence.

7. Clutter and Disorganization

Being disorganized or having clutter in your home can make

you feel lethargic and lacking in energy and optimism.

Looking for lost or misplaced stuff is a huge physical drain. And 

trying to remember where things are and all you have to get 

done on your to-do list is a big mental drain.

Give everything a storage place, and put it back when you are 

done.

• Make a short daily to-do list; when it's on paper, it's out of your
•  head.
• Divide a big pile of "stuff" into smaller containers. A few small 
• sorts are easier than one big one.
• Take action. Choose one area to get under control; set a 
• timer for 20 minutes and dive in.
• See a project through. Do not put the mail down, for example; 
• stand over the shredder and sort it right then.
• Love it or lose it! Keep only the items around you that you find 
• beautiful and uplifting. Sort through the clutter, letting go of 
• items you no longer love. This frees up space for all the items 
• you want to have around.

8. Not Enough Food

Cutting back on calories helps you lose weight, but not eating 

enough can leave you feeling drained.

If you maintain a diet that severely restricts calories for long 

periods of time, your body will have the tendency to go into 

"starvation mode," they say. Your metabolism will slow down 

and your energy level will be low. During times of severe calorie 

restriction the body tends to store calories as fat and burn 

muscle as a way to conserve energy. Figure out your 

recommended caloric intake based on your age, weight, level 

of activity, and the rate at which you want to lose weight.

Waiting too long between meals can also sap your energy, they 

add. Increase your metabolism by eating enough calories at 

regular intervals during the day. Try to have something small to 

eat every 2 to 3 hours. Avoid large gaps of time without food 

where your hunger completely takes over. If you skip meals, 

your body starts conserving energy because it lacks nutrients.

9. Stress

Conflict and stress can quickly deplete your energy resources. 

To deal with stress, it is best to take advise, communicate, 

compromise, and problem-solve. Cope with anxiety and stress 

by meditating, taking a walk, or breathing deeply and slowly. 

Keep a journal or diary by your bedside and write down the top 

issues that are stressing you out that day. By putting your 

thoughts on paper, you're giving your brain the approval to let 

them go for the night.

10. Lack of Self-Esteem

Spending all your time pleasing others and trying to fit in can 

be a big energy zapper. It takes so much energy to wear a 

mask to the world ... so that others will like you. It is exhausting 

and leaves you feeling utterly powerless.

Some tips for building self-confidence: 

• Get to know yourself. Who are you? What makes you 
• unique and different from anyone else?
• 
  
• Don't get caught in the comparison trap. Stop 
• comparing your insides to someone else's outsides. Instead
• , shift your focus and attention within and learn to become 
• more congruent by having your insides match your outsides. 
• Check in with yourself several times during the day and 
• notice how you're feeling.
• 
  
• Affirm your own self-worth. Replace negative self-talk with
•  positive affirmations. Affirmations are statements made in 
• the present tense as if they've already been achieved, such 
• as: I am worthy and deserving. I make a difference.
• 
  
• Rid yourself of jealousy. Stop focusing on what you don't 
• have, and start appreciating the gifts in your life. Jealousy is 
• one of the most negative energies and attracts more scarcity 
• and lack. Gratitude, along with joy and love, is the most 
• powerful energy.
• 
  
• Learn to love and accept yourself -- just the way you 
• are. Know that you're worthy and deserving of only the best. 
• We teach others how to treat us by the way we treat 
• ourselves, and unconditional love has to begin with you.

11. Saying Yes

Spending time doing things you don't really want to do can be 

another energy drainer. Do you tend to do things that fuel you? 

Or do you find that most of your time is spent on activities that 

deplete you? Your personal energy inventory is a reality check 

on where your energy is being distributed. I don't want you to 

perceive it as a list of problems, or a way to defend why things 

are the way they are. Instead, it is a way to raise your 

awareness about where all your energy is going and how to 

get it flowing back into your life." Here are some energy 

enhancers:

• Quality time with kids
• Reading good books
• Prayer
• Eating healthfully
• Quality time with friends
• Focusing on the positive
• Expressing gratitude
• Massages
• Celebrating special occasions