We are all familiar with that feeling of an exhausted day, having a lot to do but not enough energy. People often find themselves feeling worn out and weary during the day, having a difficult time to stay awake or get any work done. Fortunately, there are many actions that you can take to overcome fatigue and naturally boost your energy levels.
Here are 6 simple solutions that can be incorporated to your daily routine to help you feel more energetic and active.
1. Improve the quality of your sleep
Not having sufficient sleep or bad quality of sleep can negatively affect your energy levels, leaving you feeling sluggish, grumpy and exhausted. The hours of sleep needed may vary person to person but generally 7 hours of sleep at night can boost your daily energy levels. Enhance the quality of your sleep and engage in deep sleep by avoiding electronic devices before bed and limiting caffeine intake at least 7 hours before you sleep. Listening to white noise or relaxing music as you doze off can help you fall asleep quicker. Balancing the quantity and quality of your sleep will make you feel more energetic and active throughout day.
2. Manage your stress
Stress is a common factor in our daily lives and increased levels of stress can make you feel anxious, agitated and overwhelmed. When left unmanaged it may also lead to depression. This takes a toll on your physical health and is directly linked to feelings of fatigue and tiredness. Identify your stressors and evaluate them. Question yourself on whether they are removal. If not that you will have to outline a few actions that can help you reduce or manage those stressors in the long term. Partake in stress reduction activities like taking a short walk, listening to calm music or meditation.
3. Stay active
It may sound unusual but light exercise and an active body can boost your energy levels. When you exercise, your body releases hormones like endorphins and dopamine. These hormones can lower levels of stress and make you feel more energized. Try to include exercise to your daily routine. Simple actions like taking a short walk, getting away from your desk, using the stairs and easy 10-minute workouts can bring great results.
4. Eat well balanced meals
Follow a balanced diet and not only will you see a significant change in your energy levels but several other health benefits as well. Be selective about what you eat. It is important to give your body all the nutrients it requires to function at it optimum level. Eat whole foods such as fruits, nuts, vegetables, meat, fish and poultry and avoid processed foods that are high in sugar and fat. Never skip any meals especially breakfast because eating well and enough will fuel you throughout the day.
5. Drink enough water
Staying hydrated is extremely important for your overall health. Dehydration can negatively impact your body and mind; studies have shown that dehydration often leads to increased feelings of fatigue and tiredness. Drinking enough water can make you feel refreshed and energised.
Try to always keep yourself hydrated by drinking 8 glasses of water or whenever you feel thirsty. You may need to increase your intake if you lead a very active lifestyle or live in very hot climatic conditions.
6. Limit simple carbs
Carbohydrates are known to provide you with energy but consuming too much of heavy carbs can leave you feeling lethargic.
Simple carbs, like those found in processed foods such as soft drinks, syrups, candy, white bread and pasta, are broken down by your body really fast to provide you with a quick boost of energy. However, it doesn’t last for long and leaves you feeling more tired. Stick to whole grain foods for a long-term solution that will provide your body with a steady stream of energy.
Embracing these simple lifestyle habits will not only leave you feeling more energetic but also improve your overall health and wellbeing. It’s worth making a few tweaks to your current lifestyle choices to help you feel your best.