From midnight tonight, London will enter into Tier 3, the toughest COVID restrictions, due to the “exponential rise” in coronavirus cases in the UK capital. This means that there is to be no mixing of households indoors and most outdoor spaces, except for support bubbles, hospitality to close with the exception of takeaways, drive-thrus and deliveries and working from home if possible.

Since the introduction of lockdown back in March, our lives have been changed dramatically as the pandemic resulted in widespread disruption to our daily routines. However, one strange and perhaps an unexpected side effect of the pandemic is the phenomenon of ‘lockdown lethargy’.

Despite the majority of people in Britain spending more time at home and having fewer plans lined up to drain our energy, millions of people are reportedly suffering from extreme tiredness. In a recent study conducted by Revvies, 37% of people in London say they are suffering from the lowest energy levels they have ever had, and with the run-up to Christmas fast approaching, many will be desperate to get to Christmas just to catch up on sleep – rather than enjoy the festivities and time spent with loved ones. With this in mind, Revvies can unveil how Londoners have been impacted by lockdown and how they can re-energise ahead of the holiday period as they enter Tier 3 restrictions.

Key statistics:

· 37% of Londoners say that their energy levels are the lowest they have ever been

· 38% of Londoners believe that working from home has made them the most lethargic and tired they have ever been

· Nearly half of Londoners – 48% – want to actively reduce their sugar intake but not at the expense of their energy levels

· 31% of Londoners avoid energy drinks and coffee as they have no idea how much caffeine is in them

· A fifth of Londoners avoid caffeinated drinks as they upset their stomach

· 28% of Londoners say their normal methods of replenishing their energy levels take too much time or cost too much money to be realistic (meditation, spas, exercise, supplements)

With this in mind, performance nutrition experts Revvies are keen to share insight into how we can overcome the fatigue brought about by the pandemic and lockdown. Founder of Revvies, John Nolan Neylan, works with Olympians and world-class athletes to achieve the highest levels of performance and maintain high energy levels – now, John shares his insights into why we may be struggling with low energy levels due to lockdown, and how we can overcome our fatigue to ensure we can enjoy the Christmas break to the fullest.

“Our research highlights the dramatic negative impact this past year has had on our energy levels, and with Christmas fast approaching, it is more important than ever for us to find ways to re-energise ourselves and get the most out of this much needed holiday during these tough times. This data shows that energy levels across the nation have impacted everyone, including younger members of the workforce. The mental strain brought about by lockdown, alongside the disruption to our routines and restricted freedoms, has without a doubt resulted in increased tiredness and fatigue for millions. With that said, these are just some of the ways we can overcome the high level of fatigue and tiredness we’ve been exposed to recently.”

Get up early and exercise outdoors

The right amount of exercise and sleep will bring the most benefits to your energy levels. According to a study conducted by Appalachian State University, the best time to exercise for weight management and better sleep is at 7 am. Exercising and sleeping well can make yourself more alert, reduce stress, and improve cognitive functioning which is sure to make you more energised to get through the day. During lockdown, it might be worth just moving this back to daylight hours because of the next point.

Eat well

A good diet is a very easy way of making sure that your energy levels are up- while we are at home, learning to cook and trying new recipes is sure to be fun, and can also help to stimulate your brain! To make sure you are fuelling your body with energy, you must make sure that the foods you are eating benefit your gut microbiome- try incorporating plenty of fresh vegetables and fruit into your everyday meals. A good mixture of protein, iron, fibre and carbohydrates will help your body release the energy it has gained slowly throughout the day- helping you stay energised for longer.

Drink plenty of water

A study conducted at the University of Connecticut’s Human Performance Laboratory found that being even mildly dehydrated can have effects on your mood, energy level and ability to think clearly. Fatigue can be caused by the lack of hydration in your cells; in order to optimise the production of energy from food, it is essential you drink enough water and avoid being dehydrated at all times.

Vitamin D and light exposure

Being confined to our homes during the winter months is sure to have an impact on our Vitamin D levels. Vitamin D is known to help our bodies keep healthy and fight infections; as such, exposure to light is really essential- especially during this lockdown. To perk yourself up, and to get a break from the indoors, try to spend your lunch breaks outside- go for a walk and give yourself a change of scenery. If the weather doesn’t allow you to do so, make sure your food is rich in Vitamin D-oily fish, mushrooms, fortified dairy and non-dairy substitutes.

Don’t load up on sugar

Drinks or snacks with lots of simple sugars often provide a short-lived boost, but then causes what is known as a sugar-crash, making it harder to perform at your best. Because Revvies are sugar-free they avoid this trap, whilst the caffeine in Revvies will help convert fat stores to energy, whilst reducing perceived effort, and masking feelings of fatigue.

Finally, with lockdown preventing us from accessing or enjoying many of our outlets and pleasures, a lack of stimulation and the increasing boredom of quarantine has simply caused many of us to fall into a state of apathy.