Isn’t it great when you start your day fully energized? You are in a better mood, motivated, and ready to work on your goals. However, not every day is that kind of day. Sometimes you wake up tired like you had no sleep whatsoever, and in other cases, you just can’t stay awake after eating lunch. That is a clear sign you need some improvements in your lifestyle or habits. Take a look at the five ways on how to increase your energy levels.
Take a cold shower in the morning
Taking a cold shower first thing in the morning is a strategy that not only boosts your energy, but is also very beneficial for the immune system, it can improve our mood, relieve stress, and improve circulation.
If the cold water is too much for you, you can first start with showering only your feet and up to the knees and shower the rest of your body with a bit of warmer water. After making this a habit, the cold water won’t bother you that much anymore.
Optimize your sleep
Sleep is an essential part of our health and wellbeing, yet we still often take it for granted. Adults, on average, need at least 7-9 hours of sleep every night to fully restore the energy levels. To be really well-rested, make your bedroom as dark as possible at night or if you can’t, at least use a sleep mask. Avoid having your mobile phone in the bedroom while sleeping. If you need an alarm clock, use a more traditional one instead of your phone.
If you need an additional energy boost in the afternoon, consider taking a power nap. You can take a power nap that is between 10 and 40 minutes long. Avoid taking longer naps because otherwise, you can have problems with falling asleep in the evening.
Energy-boosting foods and supplements
Food can be the main reason for the lack of energy. Eat more complex carbs and healthy fats, which will provide a steady flow of energy instead of eating sugary pastries or drinking sugary drinks. Some ideas for healthy foods are quinoa, oatmeal, avocados, lentils, flaxseeds / chia seeds, nuts and green vegetables. In general, try to avoid processed food and food that contains a lot of sugar. You know, there are a lot of ways on how to prepare a healthy but still very delicious dessert at home.
There are also some other natural ways on how to boost your energy. Find what works the best for you and stick to it.
The most common energy-boosting drink is coffee. However, to double your energy levels and minimize the typical crash that comes after drinking coffee, consider trying bulletproof coffee. It is a mix of black coffee, one tablespoon of high-quality MCT oil (it is an oil that is extracted from coconut oil), and a tablespoon of unsalted butter. Blend it all together and enjoy the creamy taste.
If you’re not such a fan of coffee, you can also try mixing MCT oil, unsalted butter, and green tea.
One option to increase your energy levels is also Yerba Mate tea. It is a more healthy alternative to coffee, which increases your energy but doesn’t cause jittery or anxious feelings afterward. It also provides more prolonged effects without the crash. If you don’t want to give up on coffee, you can drink coffee in the morning and Yerba Mate in the afternoon, for example.
Regular physical activity
Regular physical activity keeps us energized and healthy, undoubtedly. And to keep it as fun as possible, you don’t have to spend tons of money on gym equipment or memberships; there is a lot to do from home. One activity that can boost your energy is taking a morning walk. It may sound funny at first, but it is actually a great way to clear your head and start your day right. The best option is a 20-minute walk in nature, if possible. By increasing blood flow and circulation, you’ll wake up your body and the brain and feel fully energized. Combine it with taking a cold shower afterward, and there is your recipe for success. Another activity for boosting your energy in the afternoon is a proper stretch of your body – try a few short and simple exercises to move your body, especially if you’re sitting a lot.
When it comes to physical activity, it is important to find some exercises or workouts that suit you, so you’ll enjoy doing them, and this will also be a lot more beneficial for your wellbeing.