Several factors can affect your energy level and make you feel tired regularly. If you've ruled out any underlying and potentially dangerous medical conditions, you need to take a closer look at your lifestyle.
In this article, we are going to show you 10 simple tips to increase your energy. Many of these tricks are surprisingly simple, totally free, and only take a few minutes to complete. Others take a bit more effort, but can dramatically improve the quality of your life.
1. Sleep more
Whether it's pushing back bedtime to meet a deadline or missing a few hours of sleep due to work schedules, many people are cutting back on the hours they should be in bed.
In addition, an estimated 20-30% of the general population suffers from sleep deprivation, which robs them of vital rest time.
This lack of sleep can make you lethargic, moody, and tired. If you often feel this way, you should ask yourself if you are getting enough sleep.
It is recommended to aim for around 7 hours of sleep per night, although some people need a little more and others a little less.
If you're not getting as much sleep as you need, you can try winding down before bed. You can take the time to take a bath, read a book, or go to bed half an hour earlier than usual.
You should also try to avoid using phones and other screens around bedtime. Using screens before bedtime has been linked to poor sleep quality, lack of sleep, and increased daytime sleepiness.
If you're trying to get more sleep but worries and stress are keeping you up, you can try meditation or mindfulness practices to calm your busy mind.
2. Move More
Exercise is important for reducing your risk of developing chronic diseases such as heart disease, diabetes, and obesity.
If you have a sedentary lifestyle, exercise could also boost your energy levels.
This may seem counterintuitive, because when you're feeling tired, getting up and moving your body may seem like the last thing you want to do.
Luckily, you don't need to participate in HIIT or CrossFit workouts to experience these benefits.
In fact, people with persistent, unexplained fatigue can reduce their fatigue by simply cycling regularly at low intensity.
To fit exercise into your day, you can try getting away from your desk and walking on your lunch break or walking to your workplace.
3. Simplify tasks
Establish the tasks you can do while seated: cutting vegetables, folding laundry, etc. (saves 25% of your energy). Avoid working for a long time in the same position, take breaks, and stretch. It is important to have a well-adjusted chair, the thighs should be parallel to the ground and the feet flat.
When you have to lift a weight, use your thigh muscles, as these are much stronger than your back muscles. When moving a load, push rather than pull, putting your full weight to work.
4. Live fully in the present moment
Thinking about the future or the past can eat up a lot of energy, so focus on what's happening now. For example, if you're stuck in traffic, rather than thinking about your exhausting day and all that awaits you at home, take advantage of the moment to enjoy the sunset or listen to music by your favorite artist. You will probably come home less tired.
Throughout the day, question your thoughts of the moment. If your thoughts are leading you to the past or the future, focus on coming back to the present moment and focusing your energy on the current activity to get the most out of it.
5. Eat protein.
For a quick energy boost, grab a handful of almonds, a tub of yogurt, or a banana with peanut butter. The protein stays in the body longer and doesn't cause the lethargy that sugar would cause.
6. Morning Exercises
Morning exercises are a great way to boost your metabolism and boost your energy levels for the rest of the day. Be sure to perform light-to-moderate intensity exercises, emphasizing full-body mobility and movement. Activities like brisk walking, yoga, or even light circuit training will improve blood circulation, oxygen uptake, and nutrient delivery for the rest of the day
7. Manage anxiety and depressive symptoms
Anxiety and fatigue are strongly interrelated. When you feel anxious, a lot of energy is used to manifest that anxiety, which increases fatigue. Conversely, when you are more tired, anxiety symptoms may be more frequent and difficult to control. This is why it is important to intervene as much on anxiety as on fatigue.
8. Reduce Your Stress
It's not uncommon for people with busy lives to feel stressed, anxious, or overwhelmed. Stress can manifest as difficulty concentrating, racing thoughts, and difficulty disconnecting.
This can have negative consequences on your physical and mental health. The feeling of stress is closely linked to fatigue. In many cases, it is not possible to completely eliminate sources of stress from your life. However, if you keep lifestyle stress to a minimum, it could boost your energy levels.
Strategies to improve your energy level include taking time to relax, reading, or going for a walk.
You can also try yoga or meditation techniques, which can reduce anxiety.
However, note that if you are feeling very stressed and your anxiety is severe, you may need to seek medical and psychological support.
9. Drink coffee.
Caffeine is known to boost energy quickly when consumed in moderation. However, overusing it can cause irritability, restlessness, and difficulty sleeping.
Drink a cup of coffee or black tea to rejuvenate yourself.
Take coffee with milk to make your energy last longer. In fact, milk contains proteins that stay in the body for a long time.
10. Try meditation.
Try taking a few minutes each day to clear your mind and relax your body. Find a quiet, comfortable place to sit for about ten minutes.
Inhale for a count of 4, hold your breath for a count of 4, and exhale for a count of 4. Focus on your breathing.
Try focusing on your breathing again when your mind begins to wander.
Many people feel tired and lack the energy to function at their best throughout the day. However, drinking enough water, eating a healthy diet, getting enough sleep, exercising, and being social can improve your energy levels and your 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 feel great.