If you’re feeling sluggish, struggling to stay awake, or chugging down several cups of coffee to make it to lunchtime, you’re not alone.
Most of us are used to feeling exhausted and tired at the end of the day. Fortunately, there are many healthy steps you can take to reduce fatigue and increase your energy levels.
In fact, a few small changes to your daily routine can have a significant impact on your energy levels, as well as many other aspects of your health.
Here are 9 simple strategies to increase your energy levels naturally.
1. Sleep more
Many people cut into the hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam.
Not getting enough sleep can drain your energy and make you lethargic, grumpy, and tired the next day. Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health. If you have trouble sleeping, it can help to set a regular sleep schedule and unwind at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music.
2. Reduce stress
It’s common for people with busy lives to feel stressed, anxious, or overwhelmed. Not only can stress have serious consequences on your physical and mental health, but it is also closely linked to fatigue. Think about what frequently stresses or exhausts you and ask yourself if you can eliminate it from your life. If this is not possible or desirable, what actions can you take to reduce your stress about it in the long term?
Some potential causes of stress include:
pressure from day-to-day responsibilities at work, school, or home
sudden and stressful life changes, such as the loss of a job, a relationship breakup, or the death of a loved one
having suffered a trauma, for example as a result of a car accident.
In many cases, it is not possible to completely eliminate sources of stress from your life. However, if you are able to reduce your stress levels, it can help increase your energy.
Strategies to increase your energy level in the moment include taking time to relax, reading, or going for a walk. You can also try mindfulness or meditation techniques, which can reduce anxiety.
3. Move more
Regular exercise is important for reducing the risk of chronic diseases, including heart disease, type 2 diabetes and obesity. Plus, some research suggests that adding physical activity to your routine may also fight fatigue and boost your energy levels. To fit exercise into your day, try getting away from your desk and taking a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead. than by car.
4. If you smoke, consider quitting
Smoking can have negative effects on multiple aspects of health and can increase the risk of many chronic diseases. Additionally, the toxins and tar in the smoke reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen carried throughout your body, making you feel tired. If you smoke regularly, quitting smoking may be associated with many health benefits, including increased energy levels (18Trusted Source).
5. Limit your alcohol intake
Drinking alcohol can have a sedative effect and make you feel sleepy and relaxed. Many people mistakenly believe that drinking an alcoholic beverage can be an effective way to fall asleep faster. However, regularly drinking alcohol before bed can reduce the quality of your sleep. Alcohol can also act as a diuretic, that is, it increases the production of urine. Therefore, if you have a few drinks just before bed, you may interrupt your sleep by waking up in the middle of the night. This is why it is best to consume alcohol in moderation and to limit its consumption near bedtime.
6. Eat a nutritious diet
If you still feel tired, lethargic, and lacking in energy, changing your eating habits may help. Following a balanced diet can not only reduce your risk of suffering from several chronic diseases, but also significantly affect your energy levels. Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best. On the other hand, eating lots of processed foods that are high in sugar and fat can have a negative effect on your energy levels and overall health.
7. Limit added sugar
When you’re feeling tired, it can be easy to opt for a sweet snack. However, while sugar can give you a short-term energy boost, it wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash, as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells.
Consuming large amounts of added sugar may also increase the risk of obesity, type 2 diabetes and heart disease. Limiting your intake of added sugar can therefore be beneficial for your energy level and your health.
8. Stay hydrated
Drinking enough water is incredibly important for several aspects of health. In particular, dehydration can have a dramatic effect on brain function, mood, energy levels, and more. As a general rule, try to drink water whenever you feel thirsty to ensure you stay hydrated. You may need to increase your intake if you are very active or live in a hot climate. Also, remember that older people don’t always feel thirsty when they need water. They must therefore make a conscious effort to drink more throughout the day in order to stay hydrated.
9. Connect with people
Social connections are incredibly important for maintaining good health. In fact, social isolation can cause low morale and fatigue, especially as you age. Some research even indicates that having stronger social support may be associated with improved physical and mental health as you age. If you’re feeling tired and out of sorts, it can help to try socializing with friends, joining a club, volunteering, or finding a new hobby that gets you out.
Many people feel tired and lack the energy to function at their best throughout the day. However, drinking enough water, eating a balanced diet, getting enough sleep, exercising, and being social can improve your energy levels and overall health.
If you’re feeling tired, it’s worth looking at your lifestyle to see what healthy changes you can make to boost your energy levels and help you feel your best.