Many people feel sluggish, have trouble staying awake, or drink multiple cups of coffee to make it through the day. Most of us feel tired and drained at the end of the day.
You can boost your energy levels and reduce fatigue by taking many healthy actions. A few small changes to your daily routine can have a significant impact on your energy levels, as well as other aspects of your health.
The following seven strategies will help you naturally increase your energy levels.
- Drink in moderation
You may feel drowsy and relaxed after drinking alcohol because it has a sedative effect.
Alcohol is commonly believed to be an effective way to fall asleep faster. However, it can significantly compromise the quality of your sleep if you drink alcohol regularly before bed.
The effect of alcohol can also be diuretic, which means that it causes the body to produce more urine. You may wake up in the middle of the night after drinking a few before sleeping.
As a result, it’s best to limit alcohol intake close to bedtime and consume it in moderation. According to the Centers for Disease Control and Prevention (CDC), women should drink one drink a day, and men should drink two.
If you struggle to limit your alcohol intake or need additional support, consider reaching out to Delphi Health Group, where you can connect with a healthcare professional for more guidance. The facility also provides inpatient services and behavioral therapy sessions for treatment.
- Make sure you get enough sleep
Often, people push back their bedtime to meet a deadline or study for an exam, which cuts into the sleep hours that should be spent in bed.
Insufficient sleep can drain your energy levels, leaving you grumpy, tired, and lethargic.
Aiming for at least seven hours of sleep per night is generally recommended to boost energy levels and support overall health.
Take a relaxing bath or listen to relaxing music at the end of the night if you have trouble sleeping. Set a regular sleep schedule and wind down at the end of the day with a bubble bath, a book, or a book that will help you relax.
It has also been shown that limiting the use of electronics before bed could help improve your sleep quality and prevent sleepiness during the day.
- Reduce your stress levels
Stress, anxiety, and overwhelm are common feelings among people with busy lives.
Besides affecting your physical and mental health, stress has also been linked to fatigue and tiredness.
Take a moment to consider what frequently drains your energy and whether it can be removed. How can you reduce your long-term stress about that thing if that isn’t possible?
Stress can be caused by a variety of factors, including:
- Everyday responsibilities at home, at work, and at school can be draining
- When you lose your job, go through a breakup, or lose a loved one, you experience sudden stressful life changes
- Having been traumatized by accident, for instance
Stress can be difficult to eliminate from your life in many cases completely. It is possible to boost your energy levels if you can reduce your stress levels.
You can now boost your energy levels by relaxing, reading, or walking. In addition to mindfulness or meditation, you may be able to reduce anxiety by using these techniques.
You may benefit from seeking additional support from a mental healthcare professional if you feel very stressed or anxious.
- Maintain a healthy diet
You may benefit from changing your eating habits if you’re always tired, sluggish, and low on energy.
In addition to reducing your risk of chronic conditions, a well-rounded diet can increase your energy.
The vitamins and minerals your body needs can be obtained from whole, nutritious foods. Consuming processed foods with high sugar or fat levels can negatively affect your energy levels and health.
In addition, skipping meals can lead to fatigue, feelings of anxiety, and a lack of attention, according to some studies.
Additionally, you should eat enough food throughout the day to fuel your body.
You will lose energy if you severely restrict your diet, as severe diet restrictions can cause calorie deficiency as well as nutritional deficiencies, such as iron.
- Reduce sugar intake
It is easy to reach for a sweet, sugary snack when tired. It is important to remember that while sugar can provide a short-term energy boost, it can also wear off quickly and leave you tired.
Because high sugar foods spike blood sugar levels sharply, followed by a crash caused by insulin released to transport sugar to cells, high sugar foods cause a sharp spike in blood sugar levels and a crash.
According to one study, people reported feeling 26% more fatigued when they consumed a diet rich in refined carbs and added sugar compared to a diet rich in whole grains, fresh fruits, and vegetables.
You are also at risk for obesity, type 2 diabetes, and heart disease if you consume large amounts of added sugar.
The following are healthy substitutions for foods high in added sugar if you want to satisfy your sweet tooth while staying more energetic and reducing fatigue:
- Season berries
- dry fruits
- trail mix
- Drink plenty of water
There are several health benefits to drinking enough water.
A dehydrated body can suffer from so many issues, including a loss of energy, mood, and brain function.
A small study found that acute dehydration significantly impaired athletes’ muscular performance and fatigue perception.
Make sure you stay hydrated by drinking water whenever you feel thirsty. Additionally, if you live in a hot climate or are very active, you may need to increase your intake.
It is also important to remember that older adults might not always be thirsty during times of dehydration. Therefore, they may need to drink more throughout the day to stay hydrated.
- Become more active
You can reduce your risk of chronic diseases, such as heart disease, type 2 diabetes, and obesity, by exercising regularly.
According to research, adding more physical activity to your routine could also combat fatigue and boost your energy levels.
Students who participated in a low-intensity running program three times a week for six weeks significantly improved fatigue and sleep quality compared to a control group.
Another study showed that a 6-week exercise program improved the following factors in employees suffering from high levels of work-related fatigue:
- Stress and exhaustion
- Fatigue in general
- Ability to think logically
- Competence in the workplace
Try getting up and walking on your lunch break, taking the stairs instead of the elevator, or walking instead of driving to work or school to incorporate exercise into your day.
Many people struggle to function at their best throughout the day because they are tired and lack energy.
Your energy levels and overall health can be improved by drinking enough water, eating a balanced diet, sleeping, exercising, and socializing.
Consider making these healthy lifestyle changes in your life if you feel tired to boost your energy levels and feel better.