#1: Vitamin D Supplementation- If you live in Central Oregon, you are deficient in Vitamin D, therefore, it HAS to be supplemented. I am not a medical doctor so I cannot tell you exactly how much your body needs. From my own experience, I got tested (after supplementing fairly regularly with 1000 iu daily) and was STILL deficient. This is especially true for winter, where the misty fog and snow cover can completely wipe out UV rays.
#2: Getting quality sleep- Various outside factors can contribute to poor sleep quality, including alcohol, caffeine consumption, poor sleep hygiene/environment, the list goes on. The SnoreLab App can track your snoring and give you a “score” based on its findings. A high score will let you know if you are at risk for Sleep Apnea, which can drain your energy.
#3: Stop Caffeine After 12-2pm, or completely avoid it- Caffeine remains in your system long after your last cup of coffee. Drinking it later and into the evenings can create a perpetual cycle of relying on the substance to function normally, and can ultimately LOWER your energy in the long run. I recommend tapering off it or going cold turkey (to test the withdrawals- if you are a mess without coffee/caffeine, then you were probably very dependent on it).
#4: Skip the Snooze Button- Getting an extra 10 minutes of rest doesn’t give your body the time it needs to go through sleep cycles, and will ultimately make you more tired. Instead, place your alarm far away from your bed so that you are forced to get up, then drink 8-12oz water to wake up.
#5: Drink plenty of water, especially if you drink alcohol or caffeine- these can both dehydrate you. Staying hydrated is extremely important for maintaining high energy. I aim for about four- 32 oz bottles of water per day (some might say this is a lot, but for me it’s not). If you are exercising and sweating during the day (another way to increase energy), this can also affect how much water you might need.