The energy clock: energy levels & time of day

What time of the day is your energy at its lowest? Match your energy slump hour with these wholistic solutions, writes naturopath Siobhan Jordan

Solution: This may indicate sleeping issues – inadequate hours, poor sleep quality or difficulties in getting to sleep and/or waking.

For a healthy sleep, look at the following:

1. Aim for at least eight hours, or more if you're able to.
2. Avoid stimulation such as computer work and the TV right before bed.
3. Assess your bedroom environment. Make sure it's dark, quiet, well-ventilated and that your bedding is comfortable.
4. Consider chatting to a Naturopath about the right herbal sleep remedy such as valerian root to aid relaxation and improve sleep quality. Or take a look at our SLEEP ACTION PLAN.
5. If stress is contributing to your sleep issues, your adrenals might be depleted and account for the sluggish start to the day.
6. Consider if your adrenals may need a morning boost - your healthcare professional can determine if you might benefit from some herbs or nutrients. Read more about supporting stress here.

Solution: Consider what you had for breakfast as slumping at this time of day may be a sign of blood glucose level imbalance, which can often require dietary intervention.

Start your day with a low glycaemic index (GI) meal and be sure to include some protein.

Pick one of the following healthy breakfasts to keep your blood glucose levels on an even keel and avoid the mid-morning energy downturn:

1. Wholemeal bread with egg, a nut spread such as Melrose's ‘ABC' (almond, Brazil nut and cashew) or ricotta and avocado
2. Wholegrain cereal with milk, yoghurt, LSA (linseed, sunflower and almond) mix and fresh fruit
3. Fresh fruit, yoghurt and LSA mix
4. Or take a look at our Health Hub Breakfast Recipe Ideas

Solution: Resist the sugar and caffeine and choose something more sustainable to get off the slump/high-energy roller coaster. Hydrate yourself with a water (if it seems dull, add a slice or squirt of lemon or lime) or a herbal tea and snack on a palm-sized serve of mixed nuts or a few crackers with hummus or cheese. Consider the following, too:

1. Avoid refined carbohydrates (white breads, biscuits, lollies, cakes, soft drinks etc) and make sure you include some protein in your lunch and a mid-morning snack if you have one (eg. egg, fish, chicken, tofu, lentils).
2. Take regular breaks from your computer and/or work area.
3. Get some movement – take a short walk outside during lunch, have some stretch breaks over the day and go over to your colleague's desk rather than sending an email to a destination five metres away. Sedentary lifestyles inhibit our health, so movement is a good way to pick up some energy.
4. Get outside for some fresh air and take a few deep breaths while you're there. Have an ‘airo' rather than a ‘smoko'.
5. If this only happens at work, ask yourself this – are you happy with your job? Do you need something more challenging or perhaps less demanding?

Solution: Do you get home and slump in the chair, transfixed by the TV and unable to pull together a decent dinner? Reflect on the following:

1. Are you getting enough exercise (dedicated and incidental)? We've all experienced the challenge of exercising when we're tired and pushing through to feel our energy rise again.
2. Is your schedule too hectic? Are you over-committed and without a moment to yourself? It's a tough one but we also know it's unsustainable, with poor energy often being the first sign of a problem. Get some support, take some time to reflect on your life priorities and get some you-time.
3. If letting go of the day's work is difficult, do something to mark the end of the workday and the transition into your home life. Consider a quick swim, take a walk, or have a park pit-stop for some time to refresh and refuel before going home.

Solution: Although drowsiness at night could be due to factors such as over-eating at dinner, some would argue that it's natural and normal to feel a tired around this time, so go with the flow.

Many experts believe our ancestors slept 10 to 12 hours a night, working more with the cycles of daylight and dark. So perhaps we should connect to our ancestral wisdom, stop the stimulation, relax and prepare ourselves for a healthy and refreshing sleep. Turn off any unnecessary lights and/or switch them on to "low" and avoid mental stimulation from the TV, computer, mobile and so on.

If you're concerned about an early slump hour, again look at factors such as over-working your body and mind during the day, and whether you're getting adequate sleep and exercise.  

1. Healthy sleep
2. Restoration/relaxation – take time out to yourself
3. Exercise
4. Hydration
5. Healthy diet – eat low GI, adequate protein and avoid refined carbohydrates
6. Manage stress
7. Do what you love and prioritise your passions
8. Healthy work environment – take regular breaks and work reasonable hours
9. Take time out to have fun – remember to laugh and be silly
10. Healthy relationships

If you've re-evaluated the above and you're still tired, see your healthcare professional to investigate possible medical reasons for your poor energy including anaemia, hypothyroidism (a low functioning thyroid) and sleep apnoea (a sleep disorder where breathing stops and starts).