Have you ever woken up feeling tired, even after getting what seemed like enough sleep? Or struggled to shake off low energy throughout the day? Bad sleep habits are often blamed when we feel tired, but the key to better energy and good rest isn’t just about what we do at night. What happens during the day plays a big role too. Simple actions like eating well, exercising, and having a regular routine can help you sleep better and wake up feeling refreshed. Let’s look at some easy ways to boost your sleep and feel more energetic.

1.       Keep an eye on your iron levels

Iron is important because it helps carry oxygen through your body. If you don’t have enough iron, you might feel tired, restless, or even have trouble sleeping. This condition, called anaemia, is a common reason for feeling low on energy. About one in three people worldwide don’t get enough iron. Women who have periods, pregnant women, vegetarians, athletes, and people who donate blood regularly are more likely to have low iron levels.

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What can you do?
If you often feel tired even after trying to sleep well, it's a good idea to talk to your doctor and check your iron levels. To boost your iron, you can eat:

  • Foods with easily absorbed iron (heme iron): meat, fish, and eggs.
  • Foods with plant-based iron (non-heme iron): beans, lentils, spinach, and other leafy greens. To help your body absorb plant-based iron better, eat these with foods high in vitamin C, like oranges or bell peppers.

2.    Eat more fruits and vegetables

 

Does food affect sleep?

Yes, your diet plays a big role. Research shows that people who eat more fruits and vegetables tend to sleep better, while those who rely on junk food or sugary drinks often sleep poorly. A Mediterranean diet, rich in vegetables, fruits, nuts, whole grains, and low-fat dairy, has been linked to longer and better-quality sleep.

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What can you eat for better sleep?

Try to eat at least five servings of vegetables each day. You can have a salad at lunch or add steamed greens to your dinner. Vegetables, especially those with vitamins like A and C, not only boost your health but also help your body absorb important minerals like iron. These minerals support better sleep and give you more energy during the day. Healthy eating is a simple way to improve both your rest and your energy.

3.       Do exercise

Research shows that staying active helps you sleep better and fall asleep quicker. You don’t have to be a professional athlete—simple exercises like walking or stretching can work wonders, especially if you often have trouble sleeping.

How much exercise is needed?

  • Aim for at least 10 minutes of activity a day, like walking or yoga.
  • Three workouts a week may work better than exercising every day.
  • Don’t worry about evening exercise; studies have found that working out up to two hours before bed won’t harm your sleep.

Exercising can also improve how you feel, regardless of how well you slept the night before. It boosts your energy and helps you feel more refreshed throughout the day.

4.       How do smoking and drinking affect rest?

Alcohol and smoking both affect your sleep. Alcohol might help you fall asleep faster, but it disrupts your sleep later in the night. It reduces deep sleep, causing you to wake up more often. Smoking makes it harder to fall asleep in the first place and also affects your deep, restorative sleep, leaving you feeling less rested.

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Cutting down on alcohol and cigarettes can significantly improve your rest. For many, it’s easier to focus on adding healthier habits rather than cutting things out entirely. For example, introduce new routines like drinking herbal tea or practicing mindfulness to replace these habits gradually.

5.       Don’t skip breakfast

Breakfast not only helps with focus and concentration but can also reduce fatigue throughout the day. Eating in the morning provides your body with the energy it needs to function properly.

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What should breakfast include?

  • A healthy breakfast could include protein-rich foods, like eggs, and complex carbohydrates, such as oats or whole-grain bread.
  • Keep your meals consistent. Research shows that eating at regular times helps manage your energy levels and reduces tiredness.

Feeling tired isn’t always just about how many hours you sleep. Your daytime habits, diet, and lifestyle choices play a huge role. By paying attention to what you eat, staying active, and managing stress, you can feel more energised and sleep better at night. Start with these simple changes, and you’ll likely see a difference soon.