Surprising things that sap your energy

That afternoon cup of coffee can disrupt your sleep cycle. Researchers at Michigan’s Henry Ford Hospital’s Sleep Disorders & Research Center found that consuming caffeine even six hours before bedtime can reduce how long a person sleeps – and the quality of their sleep. Psychology Today advises drinking your caffeine early in the morning, then tapering off by 2pm. After that, no caffeine for you.

Read on for the things that happen to your body when you quit coffee.

You may take pride in your ability to do five tasks at once, but there’s a hitch: you’re not actually doing five tasks at once – you’re switching back and forth between them. All of that re-focusing uses up the oxygenated glucose in your brain, according to Science Alert,  making you tired and less capable of tackling your to-do list. To counteract the issue, be more methodical about how you approach work by focusing on one thing at a time and scheduling regular 15-minute breaks to give your brain some much-needed R&R.

Don’t miss the signs toxic productivity is impacting your life.

You’ve probably heard that if you feel hungry, you might actually be thirsty. But did you know that if you feel tired, you might actually be thirsty? Researchers at the University of Connecticut found that even mild dehydration can torpedo energy, especially in women. The reason is unclear, but one theory is that the brain’s primal warning system is letting you know that it needs water to survive. Regardless, it’s important to monitor your water intake – all year round and all day long – because the body often doesn’t realise it’s thirsty until it’s already 1 to 2 per cent dehydrated.

Sure, everyone occasionally complains about their job, but are you doing it daily? If so, you’ve got a bigger problem than an annoying boss. According to a study published in the Journal of Applied Psychology, going down a rabbit hole of negativity and waiting for the next bad thing to happen is more mentally draining than expressing frustration in a more positive way. How can you be positive about being annoyed? Instead of simply complaining to your work buddies, work on solutions to your job issues.

If you want some pep in your step tomorrow, keep the smartphone out of your bed tonight. The sleep stealer isn’t aggravation from political posts (though that doesn’t help either); it’s the blue light emitted by these devices, according to researchers at Brigham and Women’s Hospital. It interrupts your natural circadian rhythms, reduces the secretion of the sleep-regulating hormone melatonin, lessens REM sleep, and makes it harder for you to fall asleep. As a result, you’re sleepier the next day. In the interest of boosting your energy, step away from technology at night and pick up a book instead.

Check out the things that could happen when you quit social media.

Is your diet optimised to support your energy? Your body needs iron to produce haemoglobin, and if it doesn’t have enough, less oxygen will travel to your muscles, draining your energy and making it harder to focus. So make sure you’re eating enough lean beef, nuts, beans, and leafy greens. And if you’re a vegetarian and consuming plant-based iron (nonheme iron), pair it with foods that contain at least 25 milligrams of vitamin C so that your body can better absorb the iron.

Sleeping with your mouth open isn’t the prettiest way to sleep, and it can also cause some not-so-pretty problems the next day – namely, dark under-eye circles and exhaustion. That’s because mouth-breathing can cause dehydration, which can disrupt your sleep. Experts recommend a few ways to solve this problem, such as addressing sinus issues with decongestants or air filters, practicing conscious nose-breathing during the day, doing yoga to reduce stress, and even using gentle paper tape over your mouth for a few nights to train yourself to breathe differently.

Don’t miss these clear signs you’re not sleeping deeply enough.

It’s the ultimate paradox: you’re too tired to exercise, but that lack of exercise may be what’s making you tired in the first place. According to WebMD, this has to do with the mitochondria in our cells; the less energy you expend, the less energy they produce. Researchers at the University of Georgia found that regular, low-intensity exercise could increase a person’s energy by 20 per cent and decrease fatigue by 65 per cent. So, get moving! Every little bit helps and could lead to a desire to move more.

Find out what bizarre things exercise does to your body.

People say you’re obsessed. You say that you just want things to be, well, perfect. While it’s important to take pride in your work, obsessing over every minor detail can take a mental toll. Research from the University of Bath indicates that perfectionism and burnout are closely tied together, and that can cause stress and – you guessed it – fatigue. To save your sanity, work on your flexibility, your fear of failure, and your need for control. Surprisingly wonderful things can happen when you just let go.

Poor posture negatively impacts your health in a number of ways – from causing circulation problems and headaches to exacerbating arthritis and inhibiting sexual function – and it also robs energy. When the spine is misaligned, you put more pressure on joints, ligaments, and muscles that weren’t meant to handle that kind of weight. According to US News & World Report, that can drain your energy because “poor posture and gait require much more energy and work to maintain and compensate for.” So, stop your slouch: stand up straight, get an ergonomic chair, and don’t strain yourself with overweight bags.