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One of the most frustrating things is waking up still completely exhausted. You might have slept for 8-12 hours but are still completely depleted upon waking up. If this is happening to you more than just every once in a while, these 3 tips will help you get the most out of your sleep once more.

One of the most frustrating things is waking up still completely exhausted. You might have slept for 8-12 hours but are still completely depleted upon waking up. If this is happening to you more than just every once in a while, these 3 tips will help you get the most out of your sleep once more.

We also can benefit from the same type of bedtime routine. In todays world we are running around like crazy and some of us keep very unusual hours. This makes the body very confused and can lead to stress and fatigue. 7 out of 10 times as I work with people, they start feeling an immediate surge in energy because they have developed a simple nighttime routine. Some gotchas: forget the TV to get you sleepy. Research shows that screens such as TV screens or computer screens can decrease the production of melatonin which is what gets you sleepy.

Second, ditch the sugar and the caffeine. We eat way too much sugar and drink way too much caffeine as a society. There are studies that show that as part of the Starbucks generation we are running down our bodies faster and faster. Sure sugar and caffeine might provide you with some energy. Thats why we do it. However, it is very short lived and probably one of the most inefficient types of energy.

As our cortisol levels rise and drop though out the day we tend to use the crutch of caffeine, sugar, or other stimulants to raise them up again. This does artificially stimulate our energy levels, but at a cost. Cortisol levels are not meant to remain high for long periods of time. In fact high cortisol levels cause chronic or adrenal fatigue. Furthermore, it can lead to an insomnia, hyperglycemia, and brain fog. Not only will it affect your energy levels in the short run and the long run, but it is also linked to weight gain especially around the middle of your body. And finally, caffeine can stay with you for up to 12 to 14 hours. If you want better sleep and more importantly, you want to feel rejuvenated from your sleep, watch the sugar and caffeine intake.

The third and final tip is to clean up your bedroom. I know its a very unusual tip to increase your energy levels but stay with me. All you need to do is try it and you will start to notice a difference. Have you ever had a big mess in your living room or kitchen and finally you got fed up with it enough to clean it. Once you were done and you saw the result, how did you feel? If you paid close attention to you body at that point, you may have experienced a form of reliefstress relief.

It is a common belief that we gain energy not only from what we put into ourselves, but also from the environment in which we spend time. If your environment is wrecked and always cluttered, it makes us feel wrecked and cluttered in our lives. Whats more interesting is this is especially true for environments that are close to us like the bedroom. The bedroom is considered to be a very private and a place that is close to your heart. Not surprisingly we are affected most by people and things that are most close to us. If our bedroom is cluttered, it impacts us emotionally and can reveal itself as emotional stress whether we know it or not.

Whether you are aware of it or not, psychologists have now proven that the thoughts you have first thing in the morning and the last thoughts you have before you drift off to sleep, are the most important ones you have that day. They have an impact on your mood, attitudes, self esteem, and beliefs. Once you have taken the time to clean and organize your room, youll notice that you feel happier, more positive, and more relaxed as you climb in and out of bed everyday. All you have to do is try it and you are sure to see and increase in your energy levels throughout the day. Furthermore you will notice that you get a better and more energy packed rest from implementing this small change into your life.

By developing a nighttime routine, watching the caffeine and sugar you put into your body, and by cleaning up the clutter in your lives, especially in the bedroom, you are sure to see positive personal energy flow into your life.

Gerry Geneva is a personal energy coach and expert. He got his start working with high school and collegiate athletes teaching them how to better manage sleep, work outs, food intake, and the emotional and mental stress brought on by a busy college life. He specializes in managing and beating the symptoms of adrenal fatigue. He runs and operates myadrenalfatigue.com.

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