Everyone feels a bit lethargic at times. You have lots to do, but you just can’t seem to summon up the energy. A cup of coffee or a quick hit of sugar may perk you up for a little while, but you eventually crash and feel even more fatigued than before. If you find yourself struggling to get up and go, here are some tips to give yourself a quick energy boost.
1. Get the right amount of sleep
It may sound obvious, but the reason you’re feeling tired may be a lack of sleep. Sleep deprivation reduces the body’s ability to function correctly and makes you feel lethargic, irritable, and unable to focus. Get at least seven hours of sleep at night, but make sure you set the alarm. Too much sleep can actually be bad for your energy levels. Avoid napping throughout the day and focus on the quality of your sleep over the quantity. Stay away from screens before bed and make your bedroom comfortable and noise-free.
2. Don’t skip breakfast
Eating breakfast fuels your body for the rest of the day. If you don’t eat in the morning, you will feel the effects later. Ensure longer-lasting energy by eating a large, healthy meal when you wake up.
3. Improve your diet
What you eat has a massive impact on how you feel. Whole, nutritious foods give your body the nutrients it needs to function well, while fatty, sugary, or processed meals will deplete your energy levels. Skipping meals or overeating will also have a negative impact.
4. Reduce your workload
If you are overworked, your body will go into overdrive and then start to shut down, leading to fatigue and tiredness. If you are regularly affected by low energy levels, try to lighten your workload. This includes any professional, family, or social obligations.
5. Exercise
Exercise is the best natural energy booster there is. It circulates oxygen around your body and helps you sleep better at night. Thirty minutes of moderate exercise a day, even a brisk walk around the block, will help you feel more energized.
6. Don’t smoke
Everyone knows smoking is bad for your health. Even if you’re only a casual smoker, it can have a considerable impact on your energy levels. Smoking releases hormones that cause insomnia, making it more difficult to fall asleep.
7. Limit alcohol intake
While a glass of wine with lunch is perfectly acceptable, don’t expect to be productive in the afternoon. Drinking alcohol has a sedative effect, making you more likely to nap than get any work done.
8. Drink water
Dehydration reduces the ability of your body to function effectively. Drink eight glasses of water a day to stay hydrated and alert.
9. Be social
People with stable social connections have better mental and physical health, while social isolation can lead to tiredness and low mood. If you’re feeling sapped, have a quick call with a positive friend to put in a spring in your step.
10. Use caffeine wisely
Caffeine is most people’s go-to solution for low energy, but it should be used carefully. A cup of coffee will increase your alertness for a short while, perfect for those quick tasks you need to finish at the end of the day. But use it sparingly, and not late in the afternoon, or you will struggle to sleep. If caffeine is not your thing, there are plenty of caffeine-free natural energy boosters that you can buy in any health store.
