In an effort to maintain my energy, I started eating less frequently, sometimes forgetting to do so, and I started sleeping less. I also avoided going out with friends because I was worried about wasting time and energy.
Do you think I suddenly had more energy than I could handle? Regrettably, the opposite happened; I became ill.
However, I have now learned from my errors and at last achieved my goal.
If you find yourself feeling sluggish, having difficulty staying awake, or chugging multiple cups of coffee just to make it to lunchtime, you’re not alone.
Most of us are familiar with feeling worn out and weary at the end of the day.
Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.
In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.
Here are 3 simple strategies to increase your energy levels naturally.
1.. Get more sleep
Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam.
Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day.
Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health .
If you have trouble sleeping, you may benefit from setting a regular sleep schedule and winding down at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music.
Some research also suggests that limiting your use of electronic devices, like your phone, laptop, or television, before bed could also help increase sleep quality and prevent daytime sleepiness .
2. Reduce stress
It’s common for people with busy lives to feel stressed, anxious, or overwhelmed.
Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue
Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. If that’s not possible or desirable, then what actions can you take to reduce your stress about that thing over the long term?
Potential causes of stress include
the pressure that comes with everyday responsibilities at work, school, or home
sudden stressful life changes, like losing your job, going through a breakup, or dealing with the death of a loved one
having experienced trauma, such as from a car accident
In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels, it could help bump up your energy.
Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk. You could also try mindfulness or meditation techniques, which may reduce anxiety .
However, it’s important to note that if you feel very stressed and your anxiety is severe, it may be beneficial to talk with a mental healthcare professional for additional support. Read this article for more information on finding mental health care.
3.Eat a nutritious diet
If you’re always feeling tired, sluggish, and low in energy, switching up your eating habits could be beneficial.
Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels .
Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.
On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health .
Additionally, some studies show that
skipping meals may be linked to fatigue, anxiety, and poor attention.
It’s also important that you eat enough food to fuel yourself during the day.
This is because severe dietary restrictions can result in a lack of both calories and
essential nutrients, such as iron, which could take a toll on your energy levels.