My 5 point plan to boost energy levels and improve sleep

Modern life is stressful. Chronic stress disrupts almost every system in your body, making it harder to deal with everyday issues and be at your best. The most common symptoms of too much stress are lack of energy and poor sleep.

At Shroom to Improve we’re in the business of making people feel better. I can’t make your boss nicer, tell your kids to stop bickering, or make your exams easier.

What I can do is give you five simple tricks to make your mind and body stronger, so you can reduce the impact of stress on your life, boost your energy and get that much needed sleep.

1. Drink exactly this much water

Dehydration leads to higher cortisol levels (the stress hormone), and every system in the body, from cells and tissues, to vital organs requires water to function. If you’re not hydrated, you’re not at your best.

Use this formula to calculate exactly how much water your body needs each day to be at it’s best: (0.033 x your weight in kgs)  + 10% = how many liters of water you need to drink.

2. Get your heart rate up just 5-10 minutes each day

Good news, to reduce stress, any movement is good movement. For some people that’s a power walk home from the train station or for others it’s a high intensity workout of burpees vs squat jumps. Moving pumps up your endorphins (feel-good neurotransmitters) and can distract you from your daily worries.

3. Change-up your thinking on food

Good food gives you good energy and it’s easier than you think to eat well.  A healthy diet helps combat the affects of stress by reducing oxidation, inflammation and weight gain.

Simply, switch up your thinking and focus on the nutrients in your food instead of the calories. Swap processed foods that are filled with empty calories and hidden sugars, for whole foods like fresh fruit, vegetables and whole grains. Don’t make it harder than it needs to be and you’ll be feeling the benefits in no time.

4. Laugh like no one’s watching

Laughter really is the best medicine. It Improves blood flow, oxygen intake, releases endorphins and cools down your stress response.

So, if you’re lacking in chuckles, I strongly recommend learning to laugh at yourself and making time for the people and activities that make you giggle. If that doesn’t work, I’ve heard there’s a thing called laughter yoga. Apparently, you practice laughter as a group, it’s forced at first, but can soon turn into spontaneous giggles. Let me know if you try it!

5. Get your Shroom on

Recent scientific and medical research indicate that the active compounds found in medicinal mushrooms can moderate stress and have a huge range of health benefits.

If you need more energy and focus in your day, try some Lion’s Mane. and if you’re craving more sleep or a way to reduce anxiety, look no further than Reishi

To learn more about how medicinal mushrooms work, click here.

I’ve been in the health industry for over a decade, and studied the wisdom to traditional health practices and modern-day health gurus and I can tell you it boils down to these five simple truths, drink more (water), eat more good stuff, move more, laugh more and get your shroom on.


I hope this has helped you find your antidote to modern life. If you’ve got any questions or comments, get in touch – Adam at I’d love to hear from you.