While sometimes it’s okay to have a sluggish day, if you are walking through life longing for your comfy bed or looking for a bottomless coffee pot, it’s time to evaluate your habits and replace the ones that drain your energy levels. Here are seven tips to help you fight tiredness and improve your energy.
The last thing you think of when you are tired is exercising. But, in fact, regular physical activity can help to lower symptoms of fatigue. During exercise, your body activates the release of ‘feel-good’ chemicals called endorphins, which are produced to diminish stress and pain as well as induce positive feelings. This happy state of mind will help you feel refreshed, more energised and less tired. What’s more, exercise improves concentration and alertness and helps to improve the quality of sleep and even heart health.
Aim for moderate-intensity aerobic exercises, such as cycling, swimming or brisk walking and consider finding a workout buddy or hiring a personal trainer to make it easier to stick to a workout plan.
Eat Small, Frequent Meals
Some people may find it helpful to eat small meals and snacks more frequently throughout the day. Instead of eating three large meals during a day, try eating six mini-meals every 3-4 hours to spread your calorie intake more evenly. This will lead to more consistent blood sugar and insulin levels and help to release energy gradually rather than all at once. Not to mention that it will also make it easier for you to shed excess body fat, which in turn improves vigour, mood and overall quality of life.
Add Protein To Your Daily Diet
If your typical breakfast is a doughnut, muffin, a bowl of wheat cereal, or even worse, nothing at all, you will probably feel the effect within hours of starting your day. Consuming a large dose of carbohydrates in the morning leads to a spike in blood sugar levels, accompanied by a crash and a desperate need for a nap.
Consider adding protein to every meal and eat snacks that balance carbohydrates with protein. In case you have a bit more time to linger over breakfast, you can have an omelette with stuff like white mushrooms and quinoa to bump up its protein power. Or, if you are usually in a rush in the morning, you can spread almond, cashew or peanut butter on a piece of whole-grain toast, enjoy a bowl of yoghurt with fruits of your choice or grab a protein-rich bar or smoothie. Also, try to eat apple slices with a small piece of cheese instead of an afternoon candy bar. Protein prevents severe fluctuations in blood sugar levels, increasing your alertness.
Drink Plenty Of Water
When you are dehydrated, you usually experience decreased energy levels, lack of concentration and fatigue. It can also negatively affect your sleep by drying out your mouth and nasal passages, which contribute to hoarseness, snoring and leg cramps. Plus, dehydration can leave you less mentally clear and alert the next day.
Increase your water intake by keeping a bottle handy and try to drink a full glass of fresh water before each meal. Another easy trick to instantly energise your body is to take a quick shower. If that is not an option, simply splashing your face or washing your hands with cold water can make you feel refreshed.
Reduce Caffeine & Alcohol Intake
Even though a cup or two of coffee might seem like a great idea, caffeine is a short-term fix, and after it wears off, you are likely to experience a caffeine crash, which is usually characterised by symptoms like excessive tiredness, headaches, irritability and an inability to concentrate. Slowly lowering your caffeine intake can give you more energy in the long run as you balance out your natural energy levels. Keep in mind that tea, energy drinks, cola, some painkillers and herbal remedies are also loaded with caffeine.
Alcohol intake also throws your body off balance and contributes to poor sleep, particularly if you are dehydrated. Although alcohol might seem to help you relax and fall asleep faster, you will not sleep that deeply. If you choose to drink, try to consume it in moderation and spend as many days without alcohol as possible.
Keep Your Stress In Check
Constant stress and anxiety can rob you of the mental and physical energy you need to get through your day with ease. Stress hormones can also negatively affect your bodily systems, sleep patterns and general health condition.
Luckily, there are many ways to manage it, so you can choose what best suits you. This could be visiting the spa for a pampering treatment or massage, engaging in mindfulness practices like meditation, tai chi and yoga, spending time with your loved ones or curling up on the couch with your favourite book.
You can also try out CBD to help you keep your stress at bay. Taking CBD for anxiety is thought to be a natural and effective alternative to traditional anti-anxiety medications due to the potential interaction with your body’s endocannabinoid system. Due to the positive effect on this complex system, CBD can be beneficial for reducing anxiety and stress levels as well as alleviating pain, providing restful sleep, to name a few.
Prioritise Good Night’s Sleep
Lack of sleep leads to a huge drain of energy, and science is telling us more and more about the bad side effects of not getting enough sleep. This includes mood changes, fatigue, difficulty focusing and remembering and even increased risk for serious medical conditions, such as obesity, high blood pressure, heart disease and diabetes.
Make sure to structure your sleep so that you fall asleep and get out of your bed at the same time every morning and go to sleep early enough to ensure you are getting enough sleep. Also, refrain from naps throughout the day and take some time to relax before bedtime to experience better quality sleep.