We all know that feeling. You’re sitting in a meeting or driving to work or trying to focus on a task at home, and you can’t seem to get your energy up. Your eyelids feel heavy, your thoughts are foggy, and everything you try to do feels like an uphill battle. You’re not alone.
According to the Centers for Disease Control and Prevention (CDC), more than one-third of American adults don’t get the recommended seven hours of sleep each night. And when you’re tired, it shows: You’re more likely to be irritable, have trouble focusing, and make poor decisions. You might even be more likely to gain weight.
Fortunately, there are plenty of things you can do to give yourself a natural energy boost. Here are some tips:
1. Take Supplements
If you’re not getting enough of certain nutrients, it can lower your energy levels. For example, iron is essential for carrying oxygen to your cells, and if you’re deficient, you may feel tired and run down.
The same goes for magnesium: It helps regulate energy metabolism, and a deficiency can lead to fatigue and weakness. Also, according to this website, the Vital Reds supplement is a nutrient that plays a vital role in energy production. These supplements can be found at your local pharmacy or vitamin store.
The best way to get these and other essential nutrients is from food, but supplements can be a helpful addition, especially if you’re not getting enough from your diet. Just be sure to talk to your doctor before starting any supplement regimen, as some can have side effects or interact with medications you may be taking.
2. Exercise Regularly
You might not feel like it when you’re tired, but exercise can help give you more energy in the long run. When you exercise, your body releases chemicals that improve mood and make you feel more alert.
Exercise also helps improve sleep quality, leading to more energy during the day. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can break up your exercise into 10-minute increments throughout the day if you’re starting.
Do you know what most successful people do before breakfast? Well, according to author Laura Vanderkam, most successful people exercise before they kickstart their day. In her best-selling book of the same title, What The Most Successful People Do Before Breakfast, Vanderkam wrote, “These are extremely busy people and if they spend time waking up early to exercise, it must be something crucial that we cannot miss out on.”
3. Eat More Healthy Fats
Healthy fats are an essential part of a balanced diet, and they can also help you feel more energetic. They’re a significant energy source for your body and your brain. When you eat fats, your body breaks them down into ketones, which are then used for energy.
Fat has a bad reputation, but the right kinds can help improve your energy levels. Healthy fats like omega-3s found in fatty fish and olive oil can help increase blood flow and reduce inflammation, leading to better energy production.
Good sources of healthy fats include olive oil, avocados, nuts, and seeds. You can also get healthy fats from fish like salmon, tuna, and sardines.
4. Drink Caffeine in Moderation
Caffeine is a natural stimulant that can help you feel more alert and awake. It works by blocking adenosine, a neurotransmitter that makes you feel sleepy. Caffeine also increases the release of dopamine and other neurotransmitters that improve mood and focus.
Too much caffeine can lead to side effects like anxiousness, jitters, and irritability. So it’s essential to limit your intake to no more than 400 milligrams per day, or about four cups of coffee. If you’re sensitive to caffeine, you might want to limit yourself to even less.
5. Avoid Processed Foods
Processed foods are high in sugar, unhealthy fats, and calories, and they can lead to fatigue. They cause blood sugar spikes that can leave you feeling tired and lethargic. They can also cause inflammation, leading to fatigue and other health problems.
So, it’s best to avoid processed foods as much as possible and focus on eating whole, unprocessed foods. This includes fruits, vegetables, lean protein, healthy fats, and whole grains. You’ll get more fiber, vitamins, and minerals essential for energy production with whole foods.
6. Reduce Stress Levels
Stress can have a significant impact on your energy levels. When you’re stressed, your body releases cortisol, a stress hormone that can lead to fatigue. Stress can also cause inflammation, leading to fatigue and other health problems. The most common stress triggers include work, family, and financial problems.
To reduce stress, it’s essential to find healthy coping mechanisms. This might include exercise, meditation, deep breathing, or journaling. You can also try stress-relieving activities like yoga or Tai Chi. If you’re still struggling to cope with stress, talk to your doctor about other options.
7. Take a Power Nap
Well, if you need to recharge and boost your energy, try a power nap. A quick power nap of 10 to 30 minutes will boost your memory, cognitive skills, creativity, and of course, increase your energy level.
However, make sure your nap doesn’t exceed 30 minutes. Why? Because a longer nap may cause your body to enter a deep sleep state. And waking up from a deep sleep can lead to grogginess, and that will require you even more time to gain back your energy and alertness.
According to this article from Michael Hyatt:
- Leonardo da Vinci took multiple naps a day and slept less at night.
- The French Emperor Napoleon was not shy about taking naps. He indulged daily.
- Physicist Albert Einstein napped each day—on top of getting ten hours of sleep each night.
- President John F. Kennedy ate his lunch in bed and then settled in for a nap—every day!
- Oil industrialist and philanthropist John D. Rockefeller napped every afternoon in his office.
- Though Thomas Edison was embarrassed about his napping habit, he also practiced his ritual daily.
Hence, whenever you feel tired or you need an energy boost, take a power nap.
Conclusion
Your energy levels play a significant role in how active you are and how well you feel. And boosting your energy levels doesn’t have to be complicated.
Read: 7 Techniques How To Manage Your Energy For A Maximum Productive Workday
By following the tips above, you can start feeling more energetic and awake in no time. Just remember to talk to your doctor before making any significant changes to your diet or lifestyle.