Do you feel tired much of the day? It’s hard to be productive when you feel more like taking a nap than getting things done. You’re not alone if you lack vitality and need a second wind to get through the day. Low energy is one of the most common complaints people have, thanks to a hectic lifestyle and a long to-do list. What causes it and what can you do about it?
First, make sure there’s not a medical reason that you’re feeling fatigued. See your doctor and make sure you don’t have an underactive thyroid, iron deficiency anemia, diabetes, or another health issue that’s zapping your energy. Then look at the basics. Are you getting enough sleep? Lack of sleep is one of the most. Common causes of daytime fatigue. Even if you are getting enough sleep, how’s your sleep quality?
Once you get a clean bill of health and you’ve corrected any sleep issues, it’s time to look at some natural ways to boost your energy level.
Get More Natural Light in the Morning
Stepping outside as soon as you wake up for 10 or 15 minutes exposes your eyes to natural light. That’s essential for setting your internal biological clock, the one that sets your circadian rhythms. These rhythms control hormones that impact your energy level, body weight, and well-being. You can even add a morning walk to your routine to get your dose of natural light. Studies show that low-intensity exercise is an energy booster. Take advantage of it!
Change the Composition of Your Breakfast
What’s your go-to morning meal? If it’s a bagel and coffee, it’s time for an upgrade. Switch that refined carbohydrate meal for a healthier option such as a spinach and tomato omelet with a side of berries. The high-quality protein in eggs and the fiber and nutrient-rich carbohydrates in berries and vegetables have a gentler effect on your blood sugar level, so you won’t get a mid-morning crash. What you eat in the morning will determine your energy level for the rest of the day. Choose wisely and you’ll have more sustained energy to get you through the busy day ahead.
Look at Your Medications
If you’re feeling tired, one factor you may not have considered is the medications you’re taking. A number of common meds cause fatigue. These include muscle relaxants, antihistamines for allergies, some medications used to treat mental health problems, and a class of blood pressure medications called beta-blockers. Check with your physician and make sure you’re not taking one of these drugs.
Don’t Depend on Caffeine
Caffeine may give your energy level a boost, but your brain adapts to the stimulation caffeine provides. When that happens, you get fewer energy-boosting benefits. To avoid this, don’t consume caffeine every day. Take breaks from it and limit the amount you consume to no more than a cup or two in a day. To keep your energy level from dropping, tap into other ways to boost your energy level, such as eating a healthy breakfast or lunch. Healthy meals provide sustained energy that will keep you from crashing like caffeine can when the effects wear off.
Drink More Water
Even mild hydration, at the point that you don’t feel thirsty, can cause fatigue. The only way around this is to drink more water throughout the day. Increasing your water intake will also help prevent headaches and get rid of the “brain fog” that can zap your energy levels. Staying hydrated will boost mental clarity too. Plus, drinking enough water prevents dry, chapped lips, and keeps your skin healthy and moisturized. One way to tell if you’re drinking enough water is to look at the color of your urine. If it’s darker than pale yellow, you need to boost your water intake.
Cut Back on Electronic Devices after Dinner
Spending time on your devices in the evening exposes your eyes to blue light. This shuts down the production of melatonin, a hormone that sets your circadian rhythms and helps with sleep. To combat this, avoid screen time an hour before bed, and make sure to sleep in a dark room to maximize melatonin. By taking these steps, you’ll sleep better and have more energy during the day.
Breathe Deeper
Most people breathe shallowly and don’t get as much oxygen to their muscles and other tissues as they should. Learn how to breathe from your stomach versus your chest, also known as diaphragmatic breathing, to boost oxygen delivery and increase your energy level. Diaphragmatic breathing also reduces muscle tension and reduces stress, another cause of a low energy level. With diaphragmatic breathing, your stomach should rise and fall as you breathe. Practice this until it becomes second nature.
Move More
Taking a brisk walk can boost your energy level and give your mental and physical health a boost too. Physical activity stimulates the production of endorphins, the body’s natural feel-good chemicals. It’s one of the fastest and healthiest ways to lift your mood and get the blood circulating to your brain and throughout your body. If walking doesn’t appeal to you, turn up your favorite song and dance as no one’s watching. Dancing is an invigorating workout that, according to studies, enhances brain health too.
Make Time to Do More of What You Love
Take 20 minutes each day to do your favorite hobby or other activity you enjoy. The sky is the limit! It could be crafts, playing an instrument, or reading a book. What satisfied your soul also boosts your inner energy. Make time for self-care and it will enhance your mood and improve your energy level. Life shouldn’t be all work and no play. Nurture your passions.
The Bottom Line
Now you know some practical ways to feel more energetic. Which one will you do first?
References
- Ayaki, M., Hattori, A., Maruyama, Y., Tsubota, K., & Negishi, K. (2017). Large-scale integration in tablet screens for blue-light reduction with optimized color: The effects on sleep, sleepiness, and ocular parameters. Retrieved 6 26, 2021, from https://cogentoa.com/article/10.1080/23312025.2017.1294550.pdf
- Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., . . . Lieberman, H. R. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535-1543. Retrieved 6 26, 2021, from cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388ab36b8df73e844c9ad19271a75bf
- Praag, H. v. (2009). Exercise and the brain: something to chew on. Trends in Neurosciences, 32(5), 283-290. Retrieved 6 26, 2021, from ncbi.nlm.nih.gov/pmc/articles/pmc2680508
- HOW LIGHTING AFFECTS THE PRODUCTIVITY OF YOUR WORKERS ….” 11 Sept. 2017, onlinemba.unc.edu/news/how-lighting-affects-productivity/.
Related Articles By Cathe:
Caffeine and Exercise: Does Drinking Coffee Boost Exercise Endurance?
How Much Can Caffeine Improve Exercise Performance? It Depends on This
Why Caffeine after a Workout Has Potential Benefits
Should You Drink Coffee Before a Workout & If So, When?
Why Energy Drinks and Exercise Don’t Mix
How Does Caffeine Affect High-Intensity Exercise Performance?