Do you feel tired, face difficulties in staying awake, or take many cups of coffee to stay energetic? You are not alone. Many people like you have the same issue, feeling tired in the middle or by the end of the day. And when you notice it, you start looking for ideas on how to increase your energy levels naturally. Here are some helpful steps for your support:
How to Increase Your Energy Levels Naturally
- Lower your stress
- Sleep well at night
- Be physically active and do light to moderate exercises
- Quit smoking and drinking
- Eat for energy
- Stay hydrated
- Increase your social connections
1. Lower your stress
It is easy to have some stress or feel overwhelmed/anxious in today’s busy life. However, having too much stress is not good for you. As per a study published in the National Institutes of Health, stress has a close association with your fatigue and tiredness along with your physical and mental health. You should work to lower your stress when you notice it is making your daily life difficult for you. Going for a walk, meditation, music, book reading, or funny video watching can help you a lot to reduce your stress level. And a reduction in your stress can make you feel refreshed and energetic.
2. Sleep well at night
Many of you cut your sleeping hours to fulfill your personal or professional goals. It is not good as having no sound sleep every night can drain your energy levels. As a result, you can feel grumpy, lethargic, and tired on the next day. You should sleep for 6-9 hours. If you have sleeping issues, you can work on improving your sleep. For this, you can:
- Schedule your bedtime and stick to it.
- Stay away from gadgets and TV screens before going to bed.
- Switch off the light.
- Maintain a normal temperature (around 25 degrees celsius) in your bedroom.
- Avoid having any interruptions.
- Meditate or practice deep breathing before falling asleep
3. Be physically active and do light to moderate exercises
According to a study of the National Institutes of Health, working out daily is highly beneficial. It lowers your risk of critical diseases, such as diabetes, heart disease, and obesity. Another study suggests that being physically active helps you fight fatigue and boost your energy. To be physically active in your daily life, you can:
- Go for a 30-minute morning/evening walk.
- Ride a bicycle.
- Use stairs instead of a lift or escalators.
- Go on foot to buy groceries from your local market.
- Do household work.
4. Quit smoking and drinking
Both smoking and drinking are not good for your health. Smoking can cause insomnia. The nicotine present in tobacco is a stimulant. So, it can increase your heartbeat, and blood pressure. Keith Ayoob, a nutritionist at a renowned medical school in New York, says that drinking alcohol can initially help you fall asleep; it interferes with your sleep. You should avoid having alcoholic beverages in the late evening or before your bedtime. As far as possible, stop drinking.
5. Eat for energy
Think about changing your eating habits as you start feeling tired and less energetic. Having a balanced diet every time can facilitate you to lower your risk of several severe diseases and improve your energy levels. Your diet must produce all the essential nutrients – carbohydrates, protein, fat, vitamins, and minerals – to your body. To make your meal healthy for you, you can:
- Include fiber, whole grains, vegetables, etc.
- Avoid fast/junk foods.
- Add dried fruits, fresh berries, and trail milk.
- Lower sugar intake.
- Lower caffeine intake.
6. Stay hydrated
It is crucial for you to drink enough water. As a result, you will stay hydrated. This hydration will affect your energy levels, mood, and brain function positively. You should carry a water bottle with you and drink water as you feel thirsty. Apart from water, you can opt for home-made juices and allied fluids to keep yourself hydrated.
7. Increase your social connections
For having good health, you should socialize yourself. As per a report of the PubMed, isolation could cause tiredness and low mood, especially when you are 40+. Many studies have proven that social interactions can improve your physical as well as mental health as you age.