Is your day dragging you down? It’s okay if you’re feeling a bit more tired than usual because life is so chaotic, demanding, and all-consuming these days.
While you may believe that going for a Starbucks or a can of Red Bull is the answer, there are some more natural ways to boost your energy levels. Here are six natural strategies to overcome weariness and increase energy levels so you can go about your day with more vigor.
Get some sleep
This may sound obvious, but getting enough sleep is one of the most important things you can do to alleviate weariness. According to the CDC, 35 percent of American adults do not obtain the necessary 7 hours of sleep each night. According to the American Academy of Sleep Medicine, sleeping for 7 hours can help prevent diabetes, hypertension, obesity, and poor performance.
Here are some sleep-related health advice to help you get some rest:
- Go to bed at the same time every night and get up at the same time every morning.
- Create a cool and dark sleeping environment.
- Diminish the amount of stimulus in your space by turning off electronics.
- Avoid coffee and alcohol before going to bed.
- Take a bath or read a book
While getting off the sofa may be the last thing on your mind, exercise—even a simple walk—can help you feel more energized.
It is not totally obvious from a physiological standpoint, but there is a link between physical exercise and a reduction in low energy and exhaustion. Some of this might be due to the release of endorphins induced by exercise or the improvement in sleep resulting from regular activity.
To build muscles, the CDC advises 150 minutes of moderate activity each week and at least two days of exercise.
Limit your alcohol intake.
There’s a reason why wine has been labeled “sleepy juice” by some. However, a single glass of wine at lunch may be adding to your afternoon slump. Also, that drink before bedtime may lead you to toss and turn and wake up feeling groggy.
While alcohol reduces the time it takes to fall asleep and appears to improve sleep quality in the first half of the night, it severely interrupts sleep in the second half of the night and has an impact on overall REM sleep for the night.
If you must drink, do it in moderation and at a time when you are not concerned about your energy levels waning.
Feeling fatigued is one of the earliest signs of dehydration. Drink plenty of water throughout the day to avoid feeling tired. For women, that’s 9 glasses, while for males, it’s 13.
Keep an eye on your diet.
Food is one of our primary sources of energy. The key is to stay away from processed meals, which can cause your energy levels to jump and then swiftly decrease, leaving you feeling sluggish. Choose meals with a low glycemic index, which means the sugars are absorbed slowly. Whole grains, high-fiber vegetables, nuts, and healthy oils are examples of foods having a low glycemic index.
To help, you might want to explore taking vitamins, herbs, or other supplements, but see your doctor first. Some dietary supplements might make your prescription work better or worse.
Discover Inner Peace
While you may not be able to entirely eliminate stress from your life at this time, it may be contributing to your weariness. Allow yourself sometime during the day to help you clear your thoughts.
Meditation, yoga, and tai chi are among natural energy enhancers that help you focus on attentive breathing. If yoga isn’t for you, chat to a friend, keep a diary, or consult a professional behavioral health specialist. Some of these activities might help you sleep better and enhance your mental health.
Are you still tired?
If you’re still tired all of the time, the Restore 3 Program, a supplement that helps people enhance their gut health and immune system, is a good option.
But, low energy levels could be a sign of an underlying medical issue, such as hypothyroidism, anemia, a sleep disorder, or a mental health condition. While these natural energy boosters are great pick-me-ups, they could also be a sign of an underlying medical issue, such as hypothyroidism, anemia, a sleep disorder, or a mental health condition. If your exhaustion goes beyond what’s normal for your lifestyle, if it’s becoming worse, or if you’re not sure, talk to your doctor.