Sleep Effects on Energy Level

Getting a good night’s sleep can make you feel energized the next morning entirely. While you are sleeping the body gets a chance to repair itself and be able to function correctly.

The first satisfaction you feel, when you wake up from sleep, is not always a good indicator of how well rested you are.

Many times, we can feel either good or bad when waking up; but, after some time passes our overall condition changes in the opposite direction.

Thinking about something

There can be many reasons for this to happen; in the life of a shift workers it happens a lot!

You may wake up early in the morning feeling great and but after mid-day (mid-shift) your energy levels drop, and you have a hard time functioning.

Other times the reverse takes place waking up feeling horrible only to feel great later during your day!

Why is that? Many factors that go into what people consider a good night’s sleep. But poor sleep quality has been linked to weight gain and obesity.

Getting good sleep is critical to so many of our bodily functions, that raising the awareness level is worth it.

Effects Bad Sleeping Habits

Good sleep restores the body functions and builds a stronger immune system. Complete rest helps the body stay healthy and fight off colds and the flu.

There are other functions such as helping the body to regulate temperature better, improves the appetite, and steadies the hormone levels.

All of which is necessary for a good energy level, and an overall feeling of well-being.

Fatigue is something that affects millions of people every day; the lack of proper sleep causes a lot of fatigue.

Campfire with people

Young adults will not get the recommended amounts of sleep many times due to studying for college or going out and socializing until the early morning hours.

After years of this kind of abuse it will catch up and but many turns to energy drinks to try to address the situation.

Typically, that is just a temporary relief of the symptoms and if the energy drinks are full of sugar but they have the crash to deal with when it wears off.

In older adults who have grown up and are more responsible should at least try to manage their lives to get enough sleep.

That is not always the case, sometimes life throws too many things at you, and your schedule is too busy!

The effects of long-term sleep deprivation contribute to obesity by not allowing the body time to reset and rejuvenate every day.

The lack of sleep can cause some people to try to compensate for the lack of energy by eating more, which will contribute to weight gain.

Sleep and Your Brain Energy

Common sense dictates that there is a correlation between our sleep and how our brains are functioning.

We know this just because when getting sleepy our brains start to shut down or go into slow motion.

According to the National Highway Traffic Safety Administration there are approximately 100,000 police-reported crashes involving drowsy driving; resulting in over 70,000 injuries and more than 1,550 fatalities.

Blur Traffic Accident

That is influenced by more than just not getting enough sleep due to being on the road and everything associated with that.

To illustrate with this fact; is that lack of proper sleep affects how your brain functions and can affect others around you.

We must always be aware of our mental awareness and watch the people around us, to make sure they are not falling asleep on the job or behind the wheel.

Be your brother or sisters’ keepers, and it just might save someone’s life one day!

Sleep and Your Supplements

Here are several supplements that can help people to get a good night’s sleep.

For those who have a hard time relaxing to fall asleep; trying these natural supplements may do the trick.

  • Chamomile Tea – This Japanese remedy has been around for thousands of years, and there are studies to back up the calming effect that it can have on someone.
  • Melatonin – A natural hormone that helps regulate your sleep-wake cycle. It can help someone fall to sleep and improve sleep quality as well.
  • Valerian Root – It is an anti-anxiety treatment that has been around for more than 2,000 years. It does have a compounding effect with other supplements, use caution.
  • Kava Plant – The plant is an anxiety treatment that work for a short term sleep aid for stress-related sleep issues.
  • St. John’s Wort – Used to ease depression symptoms and could be used to make a tea to help someone fall asleep.
Cup of Tea
Relax before sleep

There are some over the counter sleeping pills used for occasional problems falling asleep.

Best to only take these types for just a few days and it the problem does not get better to see a doctor.

  • Unisom Sleep Tabs
  • Benadryl (liquid)
  • Vicks ZzzQuil (liquid)
  • Members Mark Max Strength Sleep Aid
  • Advil PM

Why Does Exercise Increase Energy?

People who exercise regularly say that they sleep better with exercise, better they do when they do not get their workout done.

Vigorous exercisers say they get the best sleep after completing a robust exercise program and they do not get as good of rest when they do not exercise.

Not exercising makes people more likely to become sleeper during the day. The risk of sleep apnea is more significant for those who do not use as well.

Sitting for less than eight hours a day tends to make people sleep fall asleep faster and have better quality sleep.

Another interesting fact about exercise is that it does not matter what time of the day you do the activity. The benefits of better sleep are the same.

Doctors are always promoting an active lifestyle because it is better to be in motion than to be sitting most of the day.

One of the problems with getting older is that it can be easier to remain sedentary, rather than get up and get some exercise. But in the end, we feel better if we make ourselves get some training.

Sometimes we need to remind ourselves of the importance of getting some exercise and make it part of a healthy lifestyle.

Getting out and playing golf, hiking through a wilderness trail, playing your favorite sport or just riding a bike! Make it something that you enjoy doing, and you will sleep better for it.

Please share your thoughts on this subject and leave your comments your suggestions below.

Thanks for taking the time to read this post.

Have a great day!

16 comments on “Sleep Effects on Energy Level

  • jessie palaypay says:

    I am glad to have read your article as it has shed some light on a possible reason for my weight gain. I have recently put on 10 pounds in a couple of weeks but have noticed that I have been getting less than 7 hours of sleep. Sometimes even 5 hours only. 

    You’ve mentioned a lot of sleep remedies and supplements, I am curious about your thoughts on warm milk? Is this an actual solution or a myth?

    • Chad Trader says:

      Hello Jessie and thanks for your comment and question, the sleep research is dealing with longer periods of time than a few weeks, when dealing with the correlation between weight gain and sleep deprivation, most of them were over several months.

      That being said, gaining ten pounds in a couple of weeks (without any changes to your diet) is something to be concerned about. May want to see a Doctor to make sure everything is okay.

      On warm milk there are studies that make a connection with the tryptophan that milk contains has a calming effect and makes people drowsy. Personally it nevers has worked for me, but many other people report that it does work for them.  

  • Nuttanee says:

    Thank you for a very informative post. I find that sleep is hard to come by ever since I start entering the workforce. I learned it the hard way that sleep is the best medicine. 

    You see before, I would dedicate my time to work and socializing and also exercising as well .That was when I learned to abuse Red Bull. I’d drink about 3 cans of the 12oz a day, eating healthy? not in the picture. Since I wanted to be skinny I would only drink diet sodas or diet gatorades. 

    3 months of that suicidal lifestyle, I was admitted to the hospital. I was diagnosed with heart failure. From then on I changed my lifestyle, I incorporate eating healthy and turn to herbal medicines that help me sleep. 

    Chamomile is big for me, I drink it every night before bed and also chrysanthemum. I used to take valerian root(it stinks so bad!!!) together with melatonin but I stopped taking them since the next morning I feel groggy. 

    From time to time if I feel festive, I will warm up milk and add a teaspoon of honey, it is so relaxing and calms me down. 

    What do you usually do to help with your sleeping?  

    • Chad Trader says:

      Thank you for sharing your story on how your diet and lifestyle affect your sleep. Sounds like you have found out the hard way that your health can be severely affected by the choices you make.

      With my experience working shift work for so many years, what works best is to find something to focus on that relaxes you before trying to go to sleep. 

      In the past, have experienced the over the counter sleep aids not doing anything to help get sleepy and I think that it was because I was not relaxed enough for it to take any effect. 

      The best thing is to discipline yourself to get the rest that you need, and make yourself relax with whatever works. Meditating while trying to relax always helps me to find the right frame of mind, especially after a stressful day! 

  • Strahinja says:

    Hello and thank you for your informative article Chad. It was really a good read. I messed up my sleeping cycle since I’ve been working a lot of night shitfs. I still can not fall asleep immediately after I get home. And I work from 23/07. I also read about many studies telling that night sleep can not be compared to daily sleep.

    What do you think about this issue? Are daily sleep less energizing then night sleep. Is this really true? 

    Also, when I can not fall asleep I use herbal supplement with a combination of herbs, Valeriana is one of them.


    • Chad Trader says:

      Hello Strahinja,

      Working at night has a different challenge when it comes to getting the rest and good sleep your need. 

      From my experience the best thing to do is make your room as dark as you can get it and then get some type of noise maker like a fan to mask the background noise that tends to be higher during the day. 

      This is what works best for me and the other shift workers that I have talked with over the years. 

      And I agree that you need more sleep when working nights and sleeping during the daylight hours, usually an extra hour or so verse sleeping at night.

      Hope that helps!

  • Mark Baker says:

    Hi Chad

    I read your post about the sleep effects on one’s energy level with great interest. 

    I used to pride myself as being someone who most times woke up feeling refreshed after a good night’s sleep. I certainly did not think of myself as having a sleep problem. 

    As I have got older though this seems to have changed a bit. It’s not that I can’t go to sleep or wake up early but rather the fact that I just hardly ever wake up these days feeling refreshed and energized. 

    I was wondering whether this is the same for all people as they age? And if so, why? I can only think that perhaps it’s because one has more stresses and issues as you get older which perhaps means that one is less able to let go and relax as you sleep. What do you think?

    If that is the case then it sounds like it might be an idea for me to explore some of the supplements you mention in your post. Thanks. 


    • Chad Trader says:

      Hello Mark,

      As we get older I think that we do not require as much sleep as we did when we were younger, at least that is my experience and observation of others that I know. 

      With that said, I have the same feeling in the morning that you describe, I still get up pretty quickly but 15 years ago I could hit the floor and be fully dressed and ready to go to work in fifteen minutes, it takes me twice that long today!

      The biggest difference that I notice now is that very seldom is there any sluggish feelings since coming off of shift work and working a straight day shift. It is the reduction in stress that makes that possible.

      Thanks for your comment!

  • Barbara says:

    An interesting article on sleep. One thing I don’t think I knew, but it makes sense- that long term sleep deprivation can cause us to eat more which leads to weight gain. As we age that is something to think about.  The author lists a number of sleep supplements, most of them natural supplements. Personally, I would  rather use natural elements. Some sleep aids can cause problems. The author suggests going easy on Sleeping pills and suggests using all kinds of exercise to help with sleep. Getting out in the fresh air and enjoying a hike or a round of golf- will help make you a better sleeper.

    • Chad Trader says:

      Thanks for your comment Barbara, as I get older my views are changing on medicines as well. It is better to eat or take things that are raw and not processed whenever possible.

      That is not always and option in this fast paced world, so glad that they are making changes in the grocery stores but it is still a challenge to get healthy options. 

  • j52powell says:

    Thanks a lot for all the info.  There were several points I didn’t know.

    For 15-20 years I was living on 4 hours per night of sleep.  It was a choice. I could easily fall asleep any time I wanted, so diet, pills, tea, activity, etc. were not the key factors there.  I slept so little, because I was working and following the stock market which is at night for me here in Asia.  During this period I noticed that I had a pretty bad memory, particularly short term.  I had a hard time with remembering names and whether or not I had done small regular tasks.  I thought it was a matter of getting old 

    Then I changed my stock market activity so that it required less time and I started getting 6 hours of sleep.  I fairly quickly noticed those memory deficits improved a lot.  It was easier to stay focused on my work without rehashing my ideas several times before writing reports or preparing for presentations.

    So, that is my 2 cents to add regarding the value of sleep.

    Best regards,


    • Chad Trader says:

      Thanks Joe for sharing your story on sleep and pointing out how lack of sleep can affect your memory in a negative way. I know what you mean, in my day job it requires that my memory works really well, and because of this I have disciplined myself to get enough sleep to maintain brain power. Good to hear that you have made the necessary corrections.  

  • Jenny Hennig says:

    Getting a good nights sleep is so important, not only for health reasons but for your mood as well.  I sometimes have trouble falling asleep, or wake up in the middle of the night and can’t get back to sleep.  Not sleeping well just ruins your whole day.  I do exercise daily, and it does help with sleep.  When I don’t sleep well, it’s usually because I am feeling stressed, or feeling anxious.  I will try some of your tips like drinking chamomile tea.

    • Chad Trader says:

      Thanks for pointing out the effects of poor sleep on your mood; some people are more grouchy when they do not get enough sleep. From my years of shift work there has been every kind of reaction that you can image, but especially in these times, it is so important to stay in the right frame of mind. 

  • Paul says:

    Hello there, I for one have never had any trouble sleeping and as your article suggests this is due to the fact I exercise daily and have a good diet. My sleeping habits are fairly consistent too, which has my body in a routine of what time to bed and what time to get up.

    I did have one period of trouble when I would wake at 2am and not be able to go back to sleep, my mind going at 100 mph. I was for a short period allowing my thinking to cause me stress. What are your findings on stress and how it affects people’s sleep? 

    • Chad Trader says:

      Hello Paul thanks for commenting on this issue. The research about stress and its effects on people’s sleep pattern is very extensive and does discuss how stress can keep someone up at night.

      The best short term suggestion that I have seen is to take some natural herb type of sleep aid, preferably when you have eight hours before you have to get up. Because it make make your drowsy the next day if you do not get enough sleep.

      Meditation is a good option but if you’re not practicing meditation it may not work all that well.

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