Strategies to Boost Your Energy Levels Naturally
Many people find themselves feeling sluggish and having difficulty keeping awake, so they depend on multiple cups of coffee in order to make it to lunchtime. As a result, they become accustomed to the feeling of being worn out at the end of every day. This should not be so.
There are a few changes you can make to your daily routine that can significantly improve your energy levels and every other aspect of your life.
Poor mental health, caused by conditions such as depression, can lead to a vicious cycle that prevents you from feeling energized. It can negatively impact your sleep quality, ability to focus, sex drive, and brain function.
Consider seeking professional help to improve your mental health. Depending on your condition and its severity, you may be required to undergo talk therapy, such as cognitive behavioral therapy. Your doctor may also recommend prescription medicine, eye movement desensitization and reprocessing (EMDR) therapy, or ketamine therapy. You may want to research to know who is not a good candidate for ketamine therapy. When you get the needed help and the tools to cope with life, you will start to feel more energized.
Although the amount of sleep each person needs varies, it is generally recommended that we get 7 hours of sleep at night to support our overall health and boost our energy levels. Insufficient sleep can severely drain your energy levels and leave you lethargic, grumpy, and tired the following day.
If you have trouble sleeping, consider practicing good sleep hygiene, which involves putting yourself in the best position for quality sleep every night. Set a schedule that gets your body and brain accustomed to enjoying the full amount of rest you need and normalizes sleep as a crucial part of your day. Try to wake up at the same time every day, whether it’s a weekday or weekend. Having a schedule will help you get into a rhythm of consistent sleep. Make gradual adjustments of one to two hours when shifting your sleep times.
Regular exercise can help reduce your risk of illnesses and improve emotional exhaustion, cognitive function, work performance, sleep quality, and overall fatigue. Ultimately, you’ll feel more energized. You may not have enough time to visit the gym every day, but you can incorporate exercise into your daily routine.
Try to get away from your desk and go for a walk during your lunch break. Instead of using the elevator, take the stairs, and walk to work some days instead of driving. You can pick up the pace periodically when walking to get extra health benefits.
Life’s daily demands can make people feel anxious, overwhelmed, or stressed. This can take a serious toll on your mental and physical health and leave you drained. To prevent this, you need to figure out how to reduce the stressors in your life. Some potential causes of stress are sudden life changes like losing your job, dealing with the death of a loved one, and a breakup. You may also experience stress due to trauma from a road accident or the pressures from responsibilities at school, work, or home.
Even if you’re unable to eliminate all stressors from your life, you can reduce them to help boost your energy. Take some time to relax, go for a walk, or read a book. You can also try meditation techniques and mindfulness, which can help reduce anxiety. If your stress-induced anxiety is severe, you may benefit from consulting a mental healthcare professional for additional support.
Some people think that taking alcohol before bed helps them fall asleep faster. However, this practice reduces the quality of your sleep. Although alcohol has a sedative effect that makes you drowsy and relaxed, it is a diuretic that increases your urine production. Therefore, having a few drinks before bed could interrupt your sleep and make you wake up frequently at night.
If you’re going to take alcoholic beverages, do so in moderation and limit intake close to bedtime. Try to substitute your alcoholic drinks with water. Staying hydrated can help enhance your performance and combat fatigue.
Choose your foods wisely so your body can have the minerals and vitamins required to function at its best. Replace processed foods high in fat and sugar with nutritious foods, such as legumes, whole grains, and leafy greens.