Are you waking up exhausted still? Maybe you’ve slept 10-12 hours and yet you still don’t feel recharged? If this is the case then these 3 tips can help you get a more restful and energy recharging sleep.

One of the most frustrating things is waking up still completely exhausted. You might have slept for 8-12 hours but are still completely depleted upon waking up. If this is happening to you more than just every once in a while, these 3 tips will help you get the most out of your sleep once more.

You can learn a lot from this routine for newborns. If you are not in a natural circadian rhythm, you may not be getting the relaxing and deep sleep you need. This is why you feel drained when you wake up. In my experience, 7 out of 10 times, people will start seeing an immediate boost in energy from just taking the time to create a deliberate nighttime routine.

Second, limit the amount of sugar and caffeine you take in. The Starbucks generation type living is running down our bodies at an alarming rate. Studies now clearly show that caffeine and sugar are not reliable sources of energy. Yet we act like its our only source. If you need coffee to get going in the morning, you may be relying too heavily on caffeine for your energy. The only problem is when it wears out you may dip into a fatigue lull or valley. Get your energy from reliable sources ” proteins, carbs, etc. something that will give you that staying power throughout your day.

Furthermore, our cortisol rise and fall throughout the day. This is an important part of our biological rhythm. When we ingest caffeine or sugar we are artificially stimulating our bodies to produce more cortisol. While this occurrence on an occasional basis isn’t all that harmful, a continued constant pressure on the adrenal glands to produced more and more cortisol can lead to a condition known as adrenal fatigue. If you develop adrenal fatigue you will severely compromise your energy levels for the long term, making it difficult for you to get rest from your sleep, as well as feel sustained and energized during the day.

The final tip for getting a recharging sleep is something most people have never really considered. Clean up your bedroom. This may seem like a weird way to ensure you get a good nights rest but just try it. You’ll feel positive energy emitting from yourself after cleaning your room. If you’ve ever had a ton of dishes or a messy desk that you’ve cleaned you may remember how much nicer it looked when you were done and how refreshing it was to see it organized. That refreshing feeling was a real thing. It was a form of emotional stress relief.

Eastern medicine and teachings teach us that we gain an immense amount of energy from our environment. Western culture is now starting to see the validity of such teachings. If we are constantly in a disorganized and cluttered environment, we often feel very unorganized and cluttered in our own lives. Interestingly, this is especially true for ones bedroom. Because the bedroom is considered to be the room that is closest and most private to you, it is one of the most important places to keep organized and uncluttered. Did you ever consider that the things that are closest to your heart end up affecting you the most?

Whether you are aware of it or not, psychologists have now proven that the thoughts you have first thing in the morning and the last thoughts you have before you drift off to sleep, are the most important ones you have that day. They have an impact on your mood, attitudes, self esteem, and beliefs. Once you have taken the time to clean and organize your room, you’ll notice that you feel happier, more positive, and more relaxed as you climb in and out of bed everyday. All you have to do is try it and you are sure to see and increase in your energy levels throughout the day. Furthermore you will notice that you get a better and more energy packed rest from implementing this small change into your life.

By developing a nighttime routine, watching the caffeine and sugar you put into your body, and by cleaning up the clutter in your lives, especially in the bedroom, you are sure to see positive personal energy flow into your life.

Gerry Geneva is a personal energy coach and expert. He specializes in beating adrenal fatigue, a common debilitating syndrome causing millions of Americans to feel exhausted all the time.

Everyone knows about bad stress but very few people ever mention good stress. One of the best things I ever learned from one of my mentors was that no growth occurs within your comfort zone. Stress is an essential part of growth and progress. That?s the form of stress I?ll refer to as good stress.

Then why does it stress get such a bad rap? Because when it is left unchecked and we begin to feel like it is unceasing, that is when it begins to negatively affect us. When we despair and begin to feel like we can?t succeed, and then this continues on for long periods of time, that is when our body begins to break down.

Its important to note that?s we experience stress across all area of our life, be it physical, emotional, mental, or spiritual. How we cope with stress has an incredible affect on how much energy we have. I?ve outlined several examples of how energy are connected.

Physical Stress ? It?s always easiest to see the connection between stress and energy in the physical. Most of us have had the experience of strengthening our bicep by lifting weights. The trick is if you under do it you don?t build any muscle. But if you over do it, you may actually damage you muscle. Your muscle needs to be subjected to some stress (in the form of physical weight) and then allowed the proper time to recover and become stronger. Did you know it?s actually during rest that your muscle gets stronger, not during the stress itself?

Mental Stress – Its common knowledge that the brain is extremely powerful. From mathematical analysis to creative thinking, you will see your performance increase dramatically, in addition to your energy levels, if you can learn to systematically give your mind the rest that it needs.

Keep this mind that some of the greatest thinkers of our time (i.e. Ford, Einstein, Edison, Churchill) were notorious for taking extended breaks in the middle of some of their biggest challenges. They found and often wrote about how when they took some time away from the challenge and gave themselves a break (in the form of naps, walks, socializing, etc), they came back with a different perspective, a clearer vision, and a deeper level of energy to solve the challenges of the day.

I?m not saying use this as an excuse to sleep all afternoon. And its a recommendation that you may not want to bring up with your boss, but the point is still relevant. Take more thought of your mental health. You mind is very powerful, but without the proper care and rest, it can be a tremendous energy drain.

Emotional Stress ? If you have gone through a trying experience such as the death of a loved one or anything equally challenging, you are very much aware that your emotions play a large part in how you feel everyday. Likely you?ve experienced the energy drain you feel after dealing with a difficult person, or having an intense argument with a loved one, or experiencing a devastating financial setback.

What is interesting though is that if you research the lives of many of the extremely successful, you?ll find that they found a way to gain energy and motivation out of the most difficult of circumstances. You might actually state that without their setbacks, they may never have found success. Surely it?s that way we view these situations that brings emotional stress. This also means that it?s the way we view these situations that brings emotional energy.

Spiritual Stress ? This is one of the least understood forms of stress. This makes it one of the most underused methods of increasing personal energy. My spiritual I don?t mean religious. What spiritual relates to is your personal vision and your own personal mission plan. It deals with questions such as what are your deepest values and what is your vision for your life? Are you doing what you were brought to this earth to do? Are you on your journey? An unclear answer or a disappointing one can lead to tremendous stress. How does the thought of being in a dead end job make you feel?

When you are congruent with your true self, you will find that the spiritual energy is one of the most pure and dependable sources of energy available. There is another side though, in that if you are not in alignment and especially if you feel like we all do at times that there is something preventing you from being in alignment, you will feel an energy drain that affects every aspect of your life.

The knowledge that stress comes in good and bad forms can be a tremendous benefit to you. It tells you to not run away from stress, but embrace the good kind and avoid the bad kind. Experience good stress in all four areas of your life, and avoid chronic and debilitating stress at all costs. Doing this will help you find bounds of energy you didn?t know you had. Good luck!