Feeling Tired All Day? Try These Simple Tips to Boost Energy
Is tiredness a well-known feeling to you? You’re certainly not alone.
It’s not unusual to hear people complain about a lack of energy. Fatigue is a common problem in today’s modern society where everything happens so fast. Balancing work, family, and personal time isn’t easy. This can often lead to stress, poor decision making, unhealthy eating habits, and a myriad of other issues.
Fortunately, if you’re looking for ways to beat tiredness and elevate energy, this article rounds up everything you’ll need to know!
1. Optimize Sleep/Recovery
We sleep one-third of our life. Sleeping is an important function that our bodies need every night. Sadly, many of us don’t pay much attention to the serious consequences sleep deprivation can lead to.
Generally, we go to sleep late and wake up early, missing out on the valuable recovery we need to push through the upcoming day. This is the main reason why you experience sleepiness and fatigue.
However, a quick change you can make starting this week is to keep a consistent sleep/wake cycle. It’s crucial to go to bed and get up at the same time every day, as this keeps the body on a schedule. Also, pay attention to sleep the mandatory 7-9 hours regularly.
You can determine the ideal bedtime by figuring out what time you need to wake up and counting backwards by 8 hours. This may require some getting used to, but you should lose the feeling of tiredness throughout the day fairly quickly.
2. Control Your Diet
A bad diet also impacts you energy levels greatly. Junk food, excess sugar, and fast-burning carbs, all make glucose levels spike before leaving you with a sluggish feeling of tiredness afterwards. Additionally, a poor diet doesn’t just cause tiredness after a meal, not getting the proper mix of critical macro and micronutrients over time can induce chronic health problems. A deficiency in vitamins and minerals can lead to fatigue and impaired physical performance. For example, low levels of B vitamins can reduce energy and cause the feeling of weakness due to the nervous system depletion of crucial micronutrients needed for optimal functioning.
A simple solution is a diet rich in lean protein, healthy fats, and only complex carbohydrates. Foods such as fatty fish, beans, brown rice, avocados, and others, have low glycemic indexes and all take longer to digest providing a steady natural stream of energy.
3. Reduced/Remove Caffeine
Coffee and other caffeine drinks can provide a temporary boost of physical and mental energy, however they also provide a lethargic feeling once the effects wear off. Caffeine doesn’t really provide energy, it only reduces the feeling of tiredness for a brief period of time.
Reduce or completely remove caffeine in order to prevent your body from depending on its effects. You may experience some withdrawal symptoms in the beginning, but aim to always slowly remove the amount of caffeine you have every day, until you feel comfortable to go without it completely.
4. Stay Hydrated
Loss of energy is closely related to dehydration. So, the source of your tiredness may be as simple as not drinking enough water.
You should aim to drink about 8-9 glasses of water for women, and about 13 for men, depending on one’s age, physical activity and other factors. Also don’t forget that a lot of foods hydrate as well, mainly fruits and vegetables. They are also low-glycemic, filled with vital nutrients, perfect for someone that is looking to boost their energy.
5. Avoid Stress
If you’re a busy individual with many commitments, stress might be the one to blame for your lack of energy. While it’s most likely not possible to completely remove stress from your life, reevaluating some life decisions and activities may help minimize how much stress you’re experiencing. Some natural energy boosters include taking a hot bath, relaxing, writing down what’s stressing you out and the ways you can resolve these issues. Remove stressful activities and people from your life, and try to act and think only in a positive manner.
6. More Exercise
While exercising and moving around may seem like the last thing you want to do if you’re tired, any physical activity can be a natural energy booster. Incorporate a few push-ups and sit-ups during the day to get the blood moving and give yourself an added boost. Also, don’t forget to exercise at least 3-5 times per week, and believe it or not, this will help you beat tiredness once and for all.
7. Quit Alcohol and Smoking
You know that alcohol and smoking isn’t good for you. However, you may not know that they also reduce energy output. Alcohol and smoking decrease oxygen and melatonin absorption, so they are also not the greatest habits for a good night’s sleep. Nicotine, the main stimulant in cigarettes, has very similar properties to caffeine, since it accelerates heart rate and blood pressure.
Removing them from your life isn’t easy, although a strong will to quit and support from your family is enough in most cases.
8. Rule Out Depression
You eat healthy, sleep properly, exercise, don’t really consume caffeine, alcohol or cigarettes, but still find your energy levels low, perhaps you’re depressed? Depression can induce many problems, and tiredness and low energy is definitely one of them.
If you tried everything, but you simply can’t get rid of the lethargic feeling that is paired with anxiety, you may need to consult a doctor or therapist.