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How does sleep affect your energy levels?

Do you ever wake up feeling like a zombie, trudging through your day with leaden limbs and a foggy mind? We've all been there. 

The culprit might just be sleep that’s been evading you. After hours of tossing and turning on your bed, you surrender to sleeplessness and start your day, only to realize you are grumpy, everything irritates you and you can’t seem to do things you used to do effortlessly.

Apart from sleep, there’s another reason for this zombie-like state. Your energy is at an all-time low. 

So, let's dive into the fascinating world of slumber and unveil how it waltzes with our energy. Stick with us till the end, we have a bunch of steps you can do if you’re running on a low-energy-low-sleep day.

The Sleep-Energy Tango

Imagine sleep and energy as dance partners – an intricate tango that sets the rhythm for your day. When you're well-rested, this duo orchestrates a harmonious symphony, propelling you through the day with vitality. 

Sleep, particularly deep sleep, is when your body recharges its batteries, repairs tissues, and synthesises essential molecules. It's like hitting the refresh button on your body and mind.

The relationship between sleep and energy is symbiotic. Adequate sleep enhances your energy levels, and in turn, energy levels impact the quality of your sleep. 

A well-rested body has more energy to invest in physical activities, cognitive functions, and emotional stability. 

It's like a virtuous cycle – the more you sleep, the more energy you have, and the more efficiently you use that energy.

What happens when you're low on energy and sleep?

Adenosine triphosphate, ATP, your body's energy currency, comes into play. ATP is produced within your cells through various processes, and its availability determines how energetic you feel. 

Sleep deprivation disrupts ATP production and utilisation, leaving you feeling like your battery is draining faster than you can recharge it.

The Hormonal Havoc

Sleep and hormones are like a symphony – they need to be in tune for things to work smoothly. 

When you're sleep-deprived, the balance of hormones responsible for appetite regulation goes haywire. Ghrelin, the hunger hormone, spikes, leading to increased cravings for sugary and high-calorie foods. 

Simultaneously, leptin, the hormone that signals fullness, takes a nosedive. 

The result? You're not only low on energy, but you're also more likely to reach for that energy-sapping doughnut.

Stress, Cortisol, and the Never-ending Cycle

Stress and sleep have a tumultuous relationship. Lack of sleep can increase stress levels, leading to elevated cortisol – the infamous stress hormone. 

Cortisol, in the right amounts, is beneficial. It helps regulate blood pressure, blood sugar, and metabolism. 

However, chronic sleep deprivation can push cortisol levels into overdrive, leading to a vicious cycle. 

High cortisol levels disrupt sleep, and poor sleep quality leads to even higher cortisol levels. It's like a never-ending loop that leaves you feeling drained and frazzled.

Cognitive Consequences

Energy isn't just about physical vigour; it's also about mental alertness and clarity. Sleep deprivation doesn't discriminate – it affects your cognitive functions, too. 

Memory consolidation, problem-solving abilities, creativity, and even emotional regulation suffer when you're running on empty. That mental fog and difficulty concentrating? Blame it on your sleep-deprived brain struggling to function optimally.

12 Ways to Boost Your Battery When You're Feeling Drained - Health blog |  Viva! The Vegan Charity

Navigating Low Energy

Fear not! There are ways to navigate the frustration of running on low energy when sleep has eluded you

Power Naps

A short nap (15-30 minutes) can provide an instant energy boost without disrupting nighttime sleep. Just be cautious not to nap too close to bedtime.

Move Your Body

Engaging in light physical activity can invigorate you. A brisk walk, some stretching, or a quick workout can jumpstart your energy levels.

Hydration and Nutrition

Dehydration and lack of poor nutrition exacerbate feelings of fatigue. Sip water throughout the day and opt for balanced, energy-boosting meals. Choose a few of these foods for your dinner, to ensure you fall asleep faster. 

Mindfulness and Breathing

Practising mindfulness or deep breathing can help manage stress, giving you a mental energy recharge.

Prioritise Tasks

Focus on essential tasks and break your day into smaller, manageable chunks. This prevents overwhelm and conserves your limited energy.

Limit Caffeine

While a cup of coffee can provide a temporary energy jolt, avoid excessive caffeine consumption, especially after late afternoon, as it can disrupt your sleep cycle. 

Create a sleep haven for yourself 

Just as you get home after a long day of sleep deprivation, you don’t want to delay entering dreamland any further. Shut out lights with dark curtains, put your phone away, and hit the bed. At this point, when you’re downright exhausted, the last thing you want is to hit an old, saggy bed that sinks to the ground

How would you feel if you fell asleep on a mattress that felt like a cloud wrapped around your body? A mattress that keeps you cool, holds you gently, cradles your pressure points, and relaxes your body so much that you don’t realise you’re falling asleep automatically.

That’s what sleeping on a smartGRID mattress feels like. With 7 super-soft, breathable layers infused with Luxiotech, open grids that spread your weight evenly and pressure, and 2500+ air channels that actively breathe to release heat and keep you sweat-free, a smartGRID mattress is all you need to drift off peacefully every night. 

Lucky for you, these premium mattresses are now at 45% off.  Voted ‘best buy’ by the most trusted Which? Magazine, a one-time investment in a smartGRID mattress will give you dreamy sleep for at least a decade. 

Want further discounts? We have your back. Subscribe to the HiGRID - The Sleep Company’s website and you get a further 10% discount.

Grab your favourite smartGRID mattress right now, to make sure your sleep cycle is undisturbed. Head over to HiGRID - The Sleep Company website right now.

Vasantha Priya

Vasantha Priya

Vasantha Priya is a freelance content writer by day and a poet by night. She specialises in research-backed, long-form content for B2B & B2C brands. Vasantha strikes a chord with readers and drives action by establishing trust, thought leadership and authenticity. Apart from writing, she’s an English tutor and OD consultant. She also has an undying love for chocolates and sunsets.

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