Many people feel tired and lack the energy
needed to function optimally throughout the day.
If you find yourself feeling sluggish, having trouble staying
awake, or having multiple cups of coffee in time for lunch, you're not alone.
Most of
us are familiar with feeling tired and exhausted at the end of the day.
Fortunately,
there are many healthy steps you can take to reduce fatigue and boost energy
levels.
In
fact, making a few small changes to your daily routine can significantly affect
your energy, as well as many other aspects of your health.
Here
are 9 simple strategies to naturally increase your energy levels.
1. Sleep
more
Many
people reduce the amount of time they should spend in bed, such as postponing
bedtime to catch deadlines or studying for exams.
Lack of
sleep can drain your energy levels, leaving you feeling drowsy, grumpy, and
tired the next day (1).
Although
the amount of sleep a person needs may vary slightly, experts generally
recommend getting at least 7 hours of sleep per night to boost energy levels
and support overall health. （2）。
If you
have trouble falling asleep, you may benefit from setting a regular sleep
schedule and relaxing with a bubble bath, reading a book, or listening to
relaxing music in the evening.
Some
studies have also shown that restricting your use of electronic devices such as
cell phones, laptops, or tvs before bedtime can also help improve sleep quality
and prevent daytime sleepiness. （3, 4）。
Summary: if you
feel tired frequently throughout the day, you may need more quality sleep. Try
going to bed early and reducing screen time before bedtime.
2. Reduce
stress
People
with busy lives often feel stressed, anxious, or overwhelmed.
Stress
can not only have a serious impact on your physical and mental health, but is
also closely linked to fatigue and fatigue (5, 6).
Consider
what often makes you feel stressed or exhausted, and ask yourself if you can
take it out of your life. If this is not possible or advisable, what can you do
in the long run to reduce your stress on this matter?
Potential
causes of stress include (7):
- the stress of day-to-day
responsibilities at work, school or home
- sudden stressful life changes, such as
losing a job, going through a breakup, or dealing with the death of a
loved one
- experienced trauma, such as a car
accident
In many
cases, it may not be possible to completely eliminate stressors in your life. However,
if you are able to lower your stress levels, it may help boost your energy.
Strategies
to boost your energy levels in the moment include spending some time relaxing,
reading, or walking. You can also try mindfulness or meditation techniques,
which may reduce anxiety (8, 9, 10).
However,
it's important to note that if you're feeling stressed and your anxiety is
severe, talking to a mental health care professional for extra support may
help. Read this article to learn more about finding mental health care.
Summary: high
levels of stress can make you feel tired and exhausted. Finding ways to
minimize lifestyle-related stress can help you stay energized.
3. Move
more
Regular
exercise is important to reduce the risk of chronic diseases, including heart
disease, type 2 diabetes, and obesity (11).
In
addition, some studies have shown that adding more physical activity to your
daily routine can also combat fatigue and boost your energy levels (12, 13).
according
to a small study, college students who participated in a low-intensity running
program that lasted 3 times a week for 6 weeks had significant improvements in
fatigue and sleep quality compared to the control group. （14）。
Another
study of employees with high levels of work fatigue showed that participating
in a 6-week exercise program improved the following factors: (15):
- emotional exhaustion
- overall fatigue
- sleep quality
- cognitive function
- ability to work
To
incorporate exercise into your day, try leaving your desk, taking a walk during
your lunch break, taking the stairs instead of the elevator, or walking to work
or school instead of driving.
Summary: if you
live a sedentary lifestyle and feel low on energy, then participating in
regular exercise, such as walking, running, or cycling, can boost your energy
levels.
4. If
you smoke, consider quitting
Smoking
can negatively affect multiple health aspects and may increase the risk of
developing multiple chronic diseases (16).
What's
more, the toxins and tar in the smoke can reduce the efficiency of the lungs. Over
time, this reduces the amount of oxygen delivered throughout your body, making
you feel tired (17).
If you
smoke regularly, quitting smoking may bring many health benefits, including
increased energy levels (18).
Some
people find it helpful to swap cigarettes for nicotine substitutes, such as
gum, patches, or lozenges (19).
However,
once you have decided to quit smoking, it is best to contact a healthcare
professional, such as a family doctor. They can point you in the direction that
best suits your support services.
Summary: smoking
reduces the efficiency of your lungs and makes you feel tired. Quitting smoking
is good for both your energy levels and overall health.
5. Limit
alcohol consumption
Drinking
alcohol can act as a sedative and may make you feel drowsy and relaxed (20).
Many
people mistakenly believe that drinking alcohol (or "bedtime drink")
is an effective way to fall asleep quickly. However, regular drinking alcohol
before bedtime can reduce sleep quality (20, 21).
Alcohol
can also act as a diuretic, which means it increases the production of urine. Therefore,
if you drink a few glasses of wine before going to bed, it may cause you to
wake up in the middle of the night, interrupting your sleep (22).
For
this reason, it is best to drink alcohol in moderation and limit your intake
before bedtime. The Centers for Disease Control and Prevention (CDC) defines
moderation as one cup per day for women and two cups per day for men (23).
If you
have difficulty limiting your alcohol intake or need additional support,
consider seeking more guidance from a healthcare professional. This article
also provides detailed tips and resources.
Summary: alcohol
can make you feel drowsy, but it can also affect the quality of your sleep. If
you drink alcohol regularly, limiting the amount you drink may help boost your
energy levels.
6. Eat
a nutritious diet
If you
are always feeling tired, sluggish, and lacking in energy, it may be beneficial
to change your eating habits.
Following
a comprehensive diet can not only reduce your risk of developing multiple
chronic diseases, but also significantly affect your energy levels (24, 25).
Choosing
complete, nutritious foods can provide your body with the vitamins and minerals
it needs to function optimally. On the other hand, eating a lot of processed
foods that are high in sugar and fat can have a negative impact on your energy
levels and overall health (26, 27).
In
addition, some studies have shown that skipping meals may be associated with
fatigue, anxiety, and poor concentration. （28, 29, 30) 。
It's
also important to eat enough food during the day to replenish energy.
This is
because strict dietary restrictions can lead to a deficiency in calories and
essential nutrients such as iron, which can affect your energy levels (31, 32).
Summary: following
healthy eating habits is good for both your health and energy levels. Eating
regularly and making sure you eat enough can also help boost energy levels.
7. Limit added sugar
When
you feel tired, it's easy to find sweet sugary snacks. However, while sugar can
give you a short-term energy boost, it can also quickly disappear, making you
feel more tired than before.
This is
because high-sugar foods cause blood sugar levels to rise sharply, and then the
body releases large amounts of insulin to transport sugar from the bloodstream
into the cells (33, 34).
Interestingly,
one study showed that people reported a 26% increase in fatigue when they ate
diets rich in refined carbohydrates and added sugars compared to diets that
consumed whole grains, fresh fruits, and vegetables. （35）。
Eating
large amounts of added sugar may also increase the risk of obesity, type 2
diabetes, and heart disease, so limiting your intake of added sugars is good
for both your energy levels and your health (36, 37).
If you
want to satisfy your sweet tooth while keeping your energy levels more stable
and reducing fatigue, try trading high-sugar foods for:
- fresh berries
- dried fruit
- lead mixing
Summary: eating
high-sugar foods can lead to chronic diseases, including obesity, type 2
diabetes, and heart disease. Consider minimizing your intake and focusing on
eating whole foods.
8. Stay
hydrated
Drinking
enough water is important for several aspects of health.
In particular,
dehydration can have a huge impact on your brain function, mood, energy levels,
and more (38, 39).
For
example, a small study found that acute dehydration significantly increased
athletes' feelings of fatigue and impaired muscle performance (40).
As a
general rule, try drinking water when you feel thirsty to make sure you stay
hydrated. If you are very active or live in a hot climate, you may also need to
increase your intake.
Also,
keep in mind that older adults may not always feel thirsty when they need
water. Therefore, they may need to consciously drink more water throughout the
day to stay hydrated (41).
Summary: dehydration
can make you feel tired. Consciously drink enough water throughout the day and
respond to your thirst, especially during exercise and if you are older.
9. Connect
with people
Social
relationships are important for maintaining good health.
In
fact, social isolation can lead to low mood and tiredness, especially as we age
(42).
some
studies have even shown that having stronger social support as we age may be
associated with improvements in physical and mental health (43, 44, 45, 46).
If
you're feeling tired and depressed, trying to socialize with friends, join a
club or class, volunteer, or find a new hobby to get you out and about can
help.
Summary: getting
out of the house and socializing with other people is good for both your energy
levels and your health. Try organizing a social event with your friends,
volunteering, or joining a club or class to start a new activity.
Conclusion
Many
people feel tired and lack the energy needed to function optimally throughout
the day.
however,
drinking enough water, following a balanced diet, getting enough sleep and
exercising, and being sociable are good for your energy levels and overall
health.
If
you're feeling tired, take a look at your lifestyle and see what healthy
changes you can make to boost your energy levels and help you feel your best.