If you're tired and sleepy all the time, this is what you must eat by Nancy ✌ - Musely
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If you're tired and sleepy all the time, this is what you must eat

posted in Health & Fitness
  • Do you feel sleepy, tired and low on energy midway through the day. And the mind gets foggy and unfocused suddenly for no reason at all? I say instead of downing endless cups of coffee (more about that later), get to the root of the problem… maybe you are simply not eating right.

  • 1. First things first… always begin with a substantial breakfast. The body is starving of both energy and nutrients when you wake up after a fast, so both need to be replenished, properly. Ideally have an egg breakfast to score plenty of choline, an essential nutrient in the B vitamin family, which is involved in metabolism and also helps the central nervous system to function at its best - both essential requirements for efficient functioning of both body and the mind.

  • Choline is the backbone of a neurotransmitter called acetylcholine without which no muscle in the body will contract; yes, it is that important to keep you alert and active and on the go. If you are a vegetarian, get your choline from broccoli, cauliflower, mushrooms, asparagus and spinach. Make sure one of these star in your breakfast.

  • 2. Instead of three big meals follow a three plus two pattern, wherein you make the main meals a little smaller and weave in two small snacks midway, so that your blood glucose stays level, and no unnecessary surge and crash happens. For lunch, opt for high-fibre foods like a green salad, root vegetables in their skins, mushrooms, green leafy vegetables, broccoli, asparagus, et al.

  • 3. Avoid too much caffeine; while it perks you up for short term, the post caffeine crash leads to sudden draining of energy, which can be very debilitating. So while a couple of cups a day are fine but please don't have too many. Plus caffeine dehydrates too, which again provides a window for fatigue to set in. Still need your caffeine dose? I say get it via small bites of dark chocolate instead, so that you get some nutrients that fight stress and boost energy and improve focus too.

  • Or have a cinnamon laced cup of tea (just a pinch), as two compounds found in cinnamon - proanthocyanidins and cinnamaldehyde lead to greater cerebral blood flow, leading to a sharper functioning brain.

  • 4. Avoid too much sugar too. Sugary snacks give you a quick energy boost followed by the sugar lows, characterised by mental fogginess and lethargy. Opt instead for fruits, which provide a quick burst of energy, but don't elevate sugar as much as starches and simple sugars, and satisfy the craving for something sweet happily too.

  • 5. You could also snack on nuts, seeds and high-protein foods like rajma or chana chaat (B vitamins in these help keep energy levels up); peanut butter on crackers and yoghurt are two other good stay-awake options. Yogurt contains amino acid tyrosine, which not only perks us up, but also keeps our brain buzzing, happy and healthy.


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