Are you constantly feeling tired all the time? When our energy levels are depleted it's hard enough to get out of bed, let alone tackle all the daily tasks we’ve got on.
The trouble is it’s so hard to pinpoint what’s causing it, and so we respond by chugging down stimulants like sugar and caffeine just to get that extra boost we need. But, as you’re probably aware, their effects are short-lived, leaving you back where you started.
So this article focuses on some of the more effective methods to increase energy levels, helping you fight back against fatigue for good.
How to Increase Energy Levels
Whenever we face fatigue, we resort to things like caffeine as we know it'll work for a bit. But it wears off and then you're worse than before. So here are those tips that have proven to be far more effective over the long-term.
1. Sound Sleeping
Without good quality sleep, you fail to get adequate rest and recuperation. Not only does your body become tired, but brain function is also diminished.
To ensure you’re getting a proper night’s rest, be sure to get 7-9 hours and stick to a routine where you sleep and wake at the same time each day. This helps get you in a routine so your body knows when it’s time to wind down for sleep, and when to be awake and alert.
2. Be More Active
When we are accustomed to laying on the couch, our body has little need for energy. So when we do need it, our capacity is somewhat limited making us tire a little too easily.
One of the many benefits of exercise is that it prepares the body to do more, increasing energy levels while reducing fatigue. Be sure to get at least 150 minutes of moderate exercise such as walking each week to reap the benefits.
3. Stop Stressing
Stress can be good as it can help us adapt and grow, such as with exercise. But life is filled with things that can add to our stress levels, and once your tank is full it’ll burn you out and leave you exhausted.
Try to identify what may be causing you undue stress and seek ways to reduce it. When it all gets too much, stop and take a break, then do something relaxing like meditation, yoga, reading, or art.
4. Breathe Better
We don’t just need oxygen to live, it’s essential to fuel to our brain and body so that it can function at its best. And you might think you’re breathing correctly, but short and shallow breaths aren’t enough to get those optimal levels of oxygen.
When you’re feeling tired, take a moment to breathe slowly and deeply, in through the nose and fill the lungs completely. Then slowly breathe out through your mouth. Repeat several times and you’ll notice that you’re calmer, more alert, and have an increase to your energy levels.
5. Eat Right
Food is our other source of energy, so if you’re not eating enough, or you’re eating too much sugar and junk food, you’re not getting the nutrients you need.
Be sure to eat a well-balanced diet of healthy whole foods for boosting your energy that will sustain your needs throughout the day. Cut down on processed foods, alcohol, and refined sugars and you won’t be left crashing into that sleepy slump so much.
Our bodies are mostly water but we lose much of it through breathing, sweating, and urine. Water is vital for us to function and when we’re dehydrated, both physical and mental fatigue sets in. Therefore, you must ensure you’re drinking about 8 glasses over the course of the day to maintain proper function and increase energy levels.
Elevate Your Energy
So there are 6 top tips to increase energy for when you need it most. As you can see, there are all sorts of different reasons why you might be feeling tired all the time.
Rather than reach for that coffee and cake which you know won’t help, instead, take a breath, relax, drink some water and eat some nuts.
The more of these tips you can adopt regularly, the more likely you are to kick your fatigue for good.