About three in five American adults say they feel more tired now than they’ve ever been. About 55% say no amount of rest helps them feel focused. Over 56% say poor sleep schedules lead to their low energy levels.
Learning how to get more energy can help you remain focused and productive throughout the day. Use these tips to increase energy levels naturally.
With these tips, you can stop feeling sluggish and start feeling your best. Read on to learn more.
Get More Sleep
One of the easiest ways to get more energy is to first get more sleep. Without sleep, you could feel grumpy, tired, and lethargic throughout the day. Your ability to function and focus will become diminished, too.
Aim for seven to nine hours of sleep each night. Getting adequate sleep can boost your energy levels. It also benefits your overall health.
Without sleep, you could experience:
- Weakened immunity
- Increased risk of diabetes
- Weight gain
- Increased risk of accidents
- Trouble thinking/concentrating
- Memory issues
- Mood swings
- Increased blood pressure
- Increased risk of heart disease
- Low sex drive
- Poor balance
To improve your sleep hygiene, start with your environment. Your bedroom’s temperature, light exposure, noise, and furniture arrangement can affect your ability to sleep. Adjust the temperature to 70°F.
Upgrade your pillow, bedding, and mattress if you haven’t in a while. An old mattress could cause back pain, affecting your ability to fall asleep. In addition to feeling sluggish during the day, you’ll likely experience aches and pains, too.
Increase your bright light exposure during the day and minimize blue light exposure at night. Exposure to natural sunlight during the day will keep your circadian rhythm in check. Avoid using devices and watching TV about two hours before bed.
Don’t drink caffeine late at night. Instead, consider herbal tea.
Try waking up and going to bed at the same time to avoid altering your circadian rhythm.
If you’re still struggling to get the sleep you need, consult a doctor. They might determine you have a sleep disorder. Without sleep, your brain and body systems won’t function as intended.
Chronic, inadequate sleep can even lower your quality of life.
Work Up a Sweat
Working out during the day can help you fall asleep at night. It can also reduce your risk of chronic diseases like obesity, type 2 diabetes, and heart disease. Physical activity could help increase your energy levels while fighting daytime fatigue, too.
Exercising could help improve your:
- Cognitive function
- Sleep Quality
- Overall fatigue
- Emotional exhaustion
- Workability
Avoid working out right before bed. Otherwise, you’ll start feeling energetic right before you need to sleep.
If you live a sedentary lifestyle, start slow before working your way toward more intensive exercises. For example, you can go for a walk or bike during your lunch break.
Minimize Stress
Stress could affect your physical and mental health. It can also affect your ability to fall and stay asleep at night. Try to determine what’s causing you stress during the day.
If you can, remove that stress source from your life.
Try to naturally relieve your stress by:
- Exercising
- Following a healthy diet
- Minimizing phone and screen time
- Using supplements like ashwagandha
- Taking a bath
- Getting a massage
- Reading a book
- Listening to music
- Practicing yoga or meditation
- Using deep breathing exercises
Use trial and error to determine which of these self-care techniques works best for you.
If you still feel stressed and anxious, consider consulting a mental health professional for additional support.
Limit Alcohol
Drinking alcohol can cause you to feel drowsy and relaxed. Over time, drinking before bed can affect your sleep quality.
Since alcohol is a diuretic, you could experience sleep interruptions if you have to wake up to pee in the middle of the night.
Try to limit your overall alcohol intake.
Quit Smoking
If you smoke, try to quit. Smoking can increase your risk of chronic conditions while reducing lung efficiency. Over time, less oxygen will travel throughout your body, causing you to feel tired.
Quitting could help increase energy levels.
Consider switching to a nicotine replacement like lozenges, patches, or gum. Before quitting, consider consulting a healthcare professional.
Adjust Your Diet
Eating a well-rounded, nutritious diet can reduce your risk of chronic conditions while boosting your energy levels. If you have a vitamin deficiency, you could start feeling fatigued.
Skipping meals is also associated with poor attention spans, fatigue, and anxiety. Your body needs fuel in order to function.
Make sure you’re choosing nutritious foods that offer your body the vitamins and minerals it needs to function during the day.
Limit your daily sugar intake, too. Sugar only provides a short-term energy boost. It will wear off, leaving you feeling more tired than you were before.
Consuming high amounts of sugar can also increase your risk of heart disease, diabetes, and obesity.
If you want a sweet snack, consider fresh berries instead.
Consider adding these Energy Drinks to your routine if you need a mid-day boost.
Drink More Water
Don’t forget to drink water during the day. Dehydration can increase your perception of fatigue. It also impairs your body’s ability to function.
Staying hydrated can benefit your mood, energy levels, and brain function.
Try drinking about half your weight in ounces each day.
Stay Social
Socializing with others can benefit your mental health. Otherwise, isolation can increase your tiredness and cause a low mood.
Try to socialize by volunteering, joining a club, or finding new hobbies.
Discover How to Get More Energy Today
Getting more energy can improve your ability to function and focus. Learn how to get more energy using these tips. Give it time to determine which tactics work for you.
After applying these tips, you’ll start feeling energetic on a daily basis!
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