Is your day making you unhappy? It’s normal to be tired more than usual these days because life is so chaotic for your energy levels, demanding, and all-consuming.
While you may believe that a Starbucks or a can of Red Bull is the solution, there are some more natural ways to increase your energy levels. Here are six natural ways to combat fatigue and boost energy levels so you can go about your day with more vigor.
We all love the snooze button, but it doesn’t love us b
Stop your snoozing
ack. Marlie Cohen, certified personal trainer, holistic health coach, and blogger behind Kale and Crunches, says that getting up at the same time every day—without hitting snooze—is key to waking up refreshed. When you silence your alarm to catch a few more Z’s, “you’re just closing your eyes and drifting off, then startling yourself as you wake up again,” says Cohen. So your body doesn’t actually benefit from those extra winks of sleep. To force herself to wake up at the first sound of the alarm, Cohen keeps it far enough away from the bed that she has to get up to turn it off.
Slow down your morning
Now that you’ve gained those extra minutes you would have otherwise spent snoozing, you can take some time to ease into your morning. Cohen starts her day by sipping a coffee while she sets one positive affirmation, thinks about three things she’s grateful for that day, and writes them in a journal. Mornings are often one of the busiest, most stressful times of the day, but Cohen credits her simple soothing routine with putting her in a state of calm that helps her prevent burnout later on. “I find when I’m not spiking cortisol levels in the morning, that leaves me with more energy throughout the whole day,” she says.
Take small sips of coffee throughout the day
Did you down a triple shot of espresso this morning just to get yourself moving? You may be actually driving yourself deeper into a low-energy rut. One of the healthy ways to boost energy would be to monitor (not give up) your caffeine intake. Research from Harvard Medical School finds that frequent low doses of caffeine—the amount in 1/4 cup (50 mL) of coffee—taken throughout the day were more effective at keeping people alert than fewer larger doses.
Balance your breakfast
Eating a mix of complex carbs, healthy fats and protein ensure your energy is slow-released throughout the day, and there’s no better time to pay attention to this nutritional balance than first thing in the morning. That’s when you set the tone for the whole day. While a breakfast of simple carbs would set you up for a crash so you’re craving sugar a couple of hours later, a more balanced approach will keep you going till lunchtime. Cohen incorporates fat and protein into her a.m. spinach smoothie by adding chia seeds and peanut butter. On other days, she eats eggs alongside avocado and whole-grain toast.
Revamp your relaxation
If Netflix is your go-to way to unwind on evenings and weekends, it might be time to mix it up. Though it seems like lying motionless on the couch would be a good way to recharge, you’re likely to notice you feel more tired when you peel yourself off the couch. McCarthy suggests taking a weekend break from the TV. “Instead of binge-watching your favorite show, go out for a walk,” she says. “Just breathing in the smells of the trees along a trail can have a physiologic effect on your body.” Research has shown that spending time in nature is associated with lower blood pressure and improved mental health. “And outdoor exercise has also been shown to boost serotonin, a feel-good neurotransmitter,” adds McCarthy.
Get some rest.
Although it may seem obvious, getting enough sleep is one of the most important things you can do to relieve fatigue. According to the CDC, 35% of American adults do not get the recommended 7 hours of sleep per night. Sleeping for 7 hours can help prevent diabetes, hypertension, obesity, and poor performance, according to the American Academy of Sleep Medicine.
To help you sleep better, here are some sleep-related health tips:
- Every night, go to bed at the same time and wake up at the same time.
- Make your sleeping area cool and dark.
- Reduce the amount of stimulation in your environment by turning off electronics.
- Before going to bed, avoid coffee and alcohol.
- Read a book or take a bath
Exercise
While getting out of bed may be the last thing on your mind, even a short walk can help you feel more energized.
From a physiological standpoint, the link between physical exercise and a reduction in low energy and exhaustion is not entirely clear. Some of this could be attributed to the release of endorphins caused by exercise or the improvement in sleep caused by regular activity.
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The CDC recommends 150 minutes of moderate activity per week and at least two days of exercise to build muscle.
Limit your alcohol consumption.
There’s a reason why some people call wine “sleepy juice.” A single glass of wine at lunch, on the other hand, may be contributing to your afternoon slump. Also, drinking before bedtime may cause you to toss and turn and wake up groggy.
While alcohol shortens the time it takes to fall asleep and appears to improve sleep quality in the first half of the night, it severely disrupts sleep in the second half and has an effect on overall REM sleep for the night. If you must drink, do so in moderation and at a time when your energy levels are not depleted.
Keep Hydrated
Lethargy is one of the first signposts of hyponatremia. To avoid feeling tired, drink plenty of water throughout the day. That’s 9 glasses for women and 13 glasses for men.
Maintain a close eye on your diet.
Food is one of our primary energy sources. The key is to avoid processed foods, which can cause your energy levels to spike and then quickly drop, leaving you feeling sluggish. Low glycemic index foods include whole grains, high-fiber vegetables, nuts, and healthy oils.
You could try taking vitamins, herbs, or other supplements to help, but first, consult your doctor. Some dietary supplements may improve or worsen the effects of your prescription.
You could try taking vitamins, herbs, or other supplements to help, but first, consult your doctor. Some dietary supplements may improve or worsen the effects of your prescription.
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Find Your Inner Peace
While you may not be able to eliminate stress from your life right now, it may be contributing to your exhaustion. Allow yourself some time during the day to clear your mind.
Natural energy boosters such as meditation, yoga, and tai chi help you focus on attentive breathing. If yoga isn’t for you, talk to a friend, keep a diary, or seek professional help from a behavioral health specialist. Some of these activities may improve your sleep and your mental health.
Are you still exhausted?
If you’re still tired all the time, the Restore 3 Program, which is a supplement that helps people improve their gut health and immune system, is a good option. This also helps against Fibromyalgia.
Low energy levels, on the other hand, could indicate an underlying medical condition such as hypothyroidism, anemia, a sleep disorder, or a mental health condition. While these natural energy boosters are excellent pick-me-ups, they may also indicate an underlying medical condition such as hypothyroidism, anemia, a sleep disorder, or a mental health condition. If your exhaustion exceeds what is normal for your lifestyle, if it is getting worse, or if you are unsure, consult your doctor.
