Health & fitness
Waking up exhausted to post-lunch grumps – what your energy slumps reveal about your health
IT’S dark by 5pm and you can’t leave the house without a coat. Winter is officially on its way.
And with this gloomy change of the seasons brings the inevitable cold weather energy slumps.
Whether you’re trying to stay focused in a meeting or power through an extensive to-do list, everything is ten times harder when your energy flags.
No one is full of beans from dusk till dawn — in fact, it’s very normal to have some ebbs and flows.
But there are times when your fatigue and mood could indicate problems with your health or lifestyle.
Here, with the help of experts, we get to the bottom of your energy slump . . .
WAKING UP EXHAUSTED
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YOU’VE clocked eight hours yet you’re still exhausted when you wake up. Sound familiar?
Although you’ve hit the ideal quantity of sleep, it might be wise to assess the quality of it.
Rob Hobson, author of The Art of Sleeping and registered nutritionist at Healthspan, tells Sun on Sunday Health: “Conditions like sleep apnoea, insomnia and restless leg syndrome can stop you from reaching the deeper stages of sleep, leaving you feeling groggy.
“Sleep apnoea interrupts your breathing, so you wake up throughout the night, and is linked to obesity. If you think this might be you, speak to your GP.
“RLS on the other hand could be a sign of iron deficiency.”
Supplements like Healthspan IronCare (£6.60 for 120 tablets) or Boots Iron 14mg (£1.70 for 60 tablets) could help.
Feeling tired in the morning may also be because you were woken up during deep sleep, Dr Sarah Brewer, a GP and nutritionist from Aeons, explains.
“There are three main stages of sleep — light, REM and deep,” she says. “When you enter deep sleep, your brain activity slows. If you wake up at this point, you are likely to feel groggy.”
If you’re in a noisy or bright environment, try earplugs, black-out blinds or an eye mask.
Dr Gareth Patterson, a London-based GP, adds: “Poor sleep hygiene and lifestyle factors, such as taking your phone to bed, little exercise, eating a meal close to bedtime, and drinking caffeine after 2pm are common reasons for a lack of restorative sleep.”
Alcohol can also have an impact. Cut back on booze to see if you notice a difference.
MOODY MORNINGS
Woken up on the wrong side of the bed? You might be short-tempered and frustrated, despite going to bed on time. Dr Brewer says that this could be sleep inertia, or “sleep drunkenness”.
“This can happen if you’ve had more than eight hours or are woken from deep sleep,” she explains.
“You may feel confused and stroppy, and this can last anywhere from a few minutes to an hour.”
If you do take an afternoon kip, make sure it’s no longer than 30 minutes, she adds.
Chronic stress and anxiety can also cause morning irritability because high levels of the hormone cortisol upon waking can negatively impact your mood, Rob says.
“Low blood sugar when you wake up is also likely to result in tetchiness, so eat breakfast before you leave the house and opt for something high in protein and fibre,” he adds.
This could be Greek yoghurt with berries and muesli or eggs on wholemeal toast.
MID-MORNING H-ANGER
If you’re feeling tired and grouchy by 11am but you’ve only had a coffee, your bad mood shouldn’t come as too much of a surprise.
“Drinking coffee on an empty stomach can give you a quick burst of energy, but it can also lead to a mid-morning energy crash,” says Rob.
“Caffeine temporarily increases adrenaline and dopamine, which gives you the feeling of alertness, but once it wears off, you’re left depleted.
“Skipping breakfast only makes this worse, as low blood sugar makes it harder to focus and retain a good mood.”
Hydrate with a glass of water before you caffeinate, and eat a protein and fibre-based breakfast for steadier, long-term energy.
GROUCHY AFTER LUNCH
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It’s common to feel dozy in the afternoon. In fact, Rob says that around 2pm is when the body naturally has a dip in alertness as part of its circadian rhythm.
This is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness. He says: “It’s normal to have a decrease in energy, but you may feel it more if you’re not sleeping well or have an unbalanced diet.”
Rob explains that a large lunch of predominantly simple carbohydrates (think fruit, white bread and pasta) causes a more exaggerated spike in blood sugar followed by a larger drop, leaving you feeling sluggish.
“Plan your lunch around protein with complex carbs to help maintain steady energy levels throughout the afternoon,” he adds.
Try chicken, salmon, tofu or eggs with brown rice or wholegrain pasta.
CAN’T MAKE IT PAST 8pm
Struggling to stay awake in the evening? “This could be because you’ve had limited exposure to natural light during the day,” explains Rob.
“Getting as much light as you can, especially in the morning, can help to regulate your sleep-wake cycle.
“Try spending more time outdoors, and avoid using bright screens before you hit the hay — so no watching Netflix in bed!”
In autumn and winter, when we have less light, it’s normal to feel tired earlier.
Dr Brewer adds: “Lower light levels are a strong cue for sleep as the sun goes down, when natural light loses its blue tones after sunset.”
She explains that while blue light from screens suppresses melatonin secretion (our natural sleep hormone), exposure to red light — such as from a Twilight Red Light Bulb (£19.95) — increases it, leading to better, longer sleep.
Feeling tired early in the evening could also be physical fatigue from a busy or stressful lifestyle, suggests Rob.
TIRED ALL THE TIME
Sometimes, it can feel as though no matter what you do, you’re just constantly tired.
Dr Patterson says that fatigue is an incredibly common complaint in modern society.
“For a lot of people, stress and lifestyle factors are big contributors. But if your symptoms are persistent, are not in keeping with your ‘normal’, or are associated with other changes (like weight loss, shortness of breath, dizziness, chest pain or bowel changes), it’s important to see your GP,” he says.
There are many health problems that cause fatigue, including thyroid disorders, anaemia, diabetes, and cancers, he adds.
A 10 minute abs workout at home to help you get abs fast!
I challenge you to do this quick workout along with my 20 minute full body workout daily to help you get closer to defined abs in 2 weeks! Once the 2 weeks is over you can always repeat the challenge until you have reached your desired result. ♡
20 minute full body workout: https://www.youtube.com/watch?v=IfKiXcSuJPM
To share your progress use #annamcnultychallenge on Instagram and TikTok as I will be looking at this hashtag often!
Shop my outfit: http://gym.sh/Shop-Anna-McNulty2
Instagram: @annaemcnulty
TikTok: @annamcnulty
Business Inquires: annaemcnulty@gmail.com
#abs #absworkout
Disclaimer: The title/thumbnail of this video is to optimize discovery on YouTube; therefore I do not guarantee results in only two weeks. Even so, that does not mean that this challenge does not work! These workouts accompanied by proper nutrition will help you get abs, however the timeline will vary depending on the person as every body is different. I am not a medical professional, so this is simply what has worked for me.
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This 35 minute full body workout maximizes your results using just one dumbbell, making it a perfect option for those with limited equipment or anyone looking to shake up their routine.
* * * *
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This dynamic workout alternates between unilateral and bilateral exercises, ensuring that you target each muscle group while improving your balance and stability. From staggered squats and single-arm renegade rows to single-arm power cleans, this workout will help you build strength, coordination, and overall fitness with a single dumbbell. Get ready to focus on quality movements, engage your core, and feel the burn in this one dumbbell workout!
**SCROLL FOR WORKOUT DETAILS**
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Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. By joining, you invest in yourself and help us continue creating high-quality home workout programs.
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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
* * * * *
**WORKOUT DETAILS**
⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this Full Body One-Dumbbell Workout
WARM UP // 30×8
Butt Kicks
Squats
Jumping Jacks
Frog Extensions
Bird Dogs
Push Up T-Rotations
Plank Knee Taps
Pike Shoulder Taps
WORKOUT // 40/20
Staggered Squat R
Staggered Squat L
REPEAT
Goblet Curtsy Lunges
Hang Power Snatch R
Hang Power Snatch L
REPEAT
Single Arm Renegade Row (Switch Arms Each Rep)
B-Stance RDL R
B-Stance RDL L
REPEAT
Goblet Lateral Lunges
Push Press R
Push Press L
REPEAT
Dumbbell Push Ups
Single Arm Rear Delt Row R
Single Arm Rear Delt Row L
REPEAT
Goblet Reverse Lunges
Single Arm Power Clean R
Single Arm Power Clean L
REPEAT
Goblet Forward Lunges
FINISHER // 30/30/30
Goblet Squat Partials
Bent Over Dumbbell Switches
Single Arm Deadlift (Switch Arms Each Rep)
Cool Down & Stretch (4 mins)
* * * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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Womens Workouts
35 Minute Full Lower Body At Home Strength Workout | DBs Band Bench Wall | Supersets Trisets
Grab dumbbells, a medium resistance latex mini band, a bench or a chair (or something similar), be near a wall, and have a mat for this 35 Minute Full Lower Body Strength Workout. For resistance reference I have a pair of 25, 20, and 15lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! Feel free to increase or decrease weight mid-set if needed, just be sure to match on the opposing side if it is a unilateral set.
We will perform supersets and trisets during today’s workout. Two rounds per super or tri. During round one, each exercise will be performed for 55 seconds with a slow tempo. During round two, we shave off a little time and perform each exercise for 45 seconds with a normal (but controlled) tempo. If you felt like you could’ve gotten 3 or more reps in during the first round, challenge yourself round 2 by going with a slightly heavier resistance. There are short transition times and recovery between exercises and sets.
This one is very high volume. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 We begin this workout with a quick 5 minute banded warmup. So meet me on your mat and let’s get to work! 🤜❤️🤛
Recorded a Voice over for this workout.
Let me know how it goes in the comments below!
Skip to 3:10 to begin workout
Workout time: Approx 35:00
Advanced 30 Day Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-&si=7OVQGMB7Hivdb1AR
Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L
Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5
Month 4: https://youtube.com/playlist?list=PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd&si=7BbpYv4DWechD0n9
Month 5: https://youtube.com/playlist?list=PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu&si=H3eaUcmVwbgjack1
Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I’m using 7×5)
Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM
Warm up 55 seconds each
Banded Extra ROM Side Lying Abductions left then right, Banded Extra ROM Banded Kickbacks left then right, Banded Bilateral Extra ROM donkey kicks
The Workout Rd 1 55 seconds per exercise; Rd 2 45 seconds per exercise
DB Kickstand RDL Left, Right
–
DB Bulgarian Split Squats Left, Right
–
DB Single Leg Hip Thrust Left, Right
–
DB Step Ups Left, Right
–
DB/Banded Goblet Squat
DB Bilateral RDL
Banded Wall Sit Abduction/Calf raises
–
Coppenhagen Plank Ups/ Hold Left, Right
DB Bridges
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MUSIC:
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#shorts total body strength workout. full body workouts are great for women 5’4 & shorter because they have a higher metabolic effect than body split training – meaning your metabolism will stay elevated & burning more calories even AFTER you complete your workout. they will also help you build muscle, which is ideal for petite women looking to 👆🏽 their metabolism without👇🏽calories! this is a smarter & more time-efficient way to train as a petite, working on cardiovascular health, strength and activating that fat burning all-in-one.
the workout:
repeat circuit 4 times
squat to press x12
plank rows x16
hip thrust to chest press (=1 rep) x10
skaters x30 total
bear plank shoulder taps x20 total
save for later!💕
♡ LIKE this video: Support short women
Petite PWR is for petite women 5’4″ and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.
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MY LINKS
INSTAGRAM ⇢www.instagram.com/aprilvwhitney
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Try the Petite PWR App membership for 14 days for $1 at www.petitepwr.com or join our 12-week coaching program, Petite PWR Premium: https://petitepwr.com/petite-pwr-premium/
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Raise your heart rate with this fun and low impact 35 Minute Full Body Cardio Workout! All you need is a chair (or steady surface), a mat and your body. Have fun! 😊
🌸 Wearing Gymshark http://gym.sh/Shop-Nicole
🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com
🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/
—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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