Admit it: you’re tired of being tired. Whether hitting your snooze button 34,521 times or spending your day combating brain fog, your energy level is in serious limbo. You’ve often wondered if caffeine’s available in an IV drip (or if you’re anything like me, you’ve Googled it!).
You’re done with chronic fatigue and quick fixes. Your Scarlett O’Hara moment is here, and you’re not going to take it anymore! But where to begin? Glad you asked! Here are 10 practical ways to boost your energy level and get more out of your day-to-day life.
1. Take a Nap
If you’re having trouble focusing, clock out for a 20-minute power nap. Find a quiet place to lie down so you can fall asleep easily, and set an alarm so your nap doesn’t turn into a coma. Make sure to take your nap early in the afternoon – any later and you’ll have trouble falling asleep when it’s time to go to bed.
Have enough sleep already? Try the next one.
I know, I can already hear the groans. Exercise when you’re tired? Say wha?! But it’s true: in fact, studies have shown that a 10-minute walk can rev you up for up to two hours! Exercise increases blood flow to all parts of your body, increasing your energy. Just make sure to avoid exercise up to three hours before bed, or you could be in for a restless night.
You’ve been doing a lot of exercises and look for more ways? Keep reading.
3. Drink More Fluids
Dehydration can make you feel tired, so make sure to drink plenty of fluids throughout the day. You’re not limited to water; you can also drink milk, tea and liquid foods to hydrate, such as soups.
Wondering what to do while drinking? Read the next point.
4. Listen to Music
Throwing on upbeat songs during energy lulls is a great way to not only boost your energy level, but distract you from feeling blasé during not-so-fun tasks. Music engages the body’s sympathetic nervous system, which readies you for action when you’re facing a challenge.
Music alone can’t vent your anger? Try the next suggestion.
5. Roll With the Punches
Studies have reported our minds spin through about 60,000 thoughts a day, and 50,000 of those are negative. If you find your thoughts become very Shakespearean tragedy every time you’re placed in a hectic situation, be mindful of that and get into the habit of handling them in a more positive way. Doing so will lower your cortisol level (the stress hormone), and you’ll be able to perceive productive outcomes over dreadful ones.
Feel like it’s more of a time to calm down? The next 2 ways can help!
6. Focus on Your Breathing
When we’re going through a stressful period, our breathing can become shallow. This causes fatigue and physical stress because of the lack of oxygen in our cells. By focusing on mindful breathing, you’ll keep your body running smoothly. Check out these breathing exercises for guidance.
If you can breathe well, why not go up another level and try to meditate?
One of the most popular ways to boost your energy level: meditation. It lowers your heart rate, eases tension, and gives you an endorphin burst, which increases your alertness. Do your best to take a few minutes every hour to step away from technology and simply focus on your breath.
Good breathing helps to tune up the body, so does your diet. Check out the next 2 points.
8. Cut Back on Caffeine/Sugar
It’s obvious why we go for that afternoon coffee or dessert: it spikes our blood sugar, giving us a sudden burst of energy to get through the rest of our workday. However, your energy will crash just as quickly once your blood sugar level drops back down, leaving you feeling like you’ve been hit by a freight train. Focus on snacks that contain fruit (their natural sugars take longer to metabolize), protein, good fats (such as in almonds and walnuts), and complex carbohydrates (such as those found in whole grains).
Read on to find out what your body needs actually!
9. Take B-Vitamins
Your grogginess may have to do with not getting enough B-vitamins. Thiamin, B6, B12, and riboflavin are all part of your body’s energy production. Take a daily supplement to help offset your fatigue.
Now you know how to have control of all your internal factors, but the external world has impact on you as well. Make sure you don’t miss the last point!
10. Avoid Whiny McAlwaysComplains
There’s no bigger energy suck than people who are just exhausting to spend time with. Either they only get in touch when they want something from you, show up at your door and expect you to drop everything, or make Eeyore look like a ray of sunshine. Either cut back on communication with them, or cut them out of your life entirely.