Due to a busy schedule, most of us feel tired and drained often. This tiredness is mostly related to lifestyle and there are numerous things you can do to increase the energy levels.
Boosting energy levels should not be seen as a marathon. There are various strategies that can be combined together to boost the energy level of the body.
8 Different Ways to Boost Energy Levels
1. Sleep Well
When a person is busy, sleep is an activity that is most compromised. Sleeping late to meet a deadline, or missing few hours of sleep due to work shifts, or cutting down sleep hours, are the common instances where people tend to skip a few hours they should be sleeping.
Lack of sleep makes a person feel lethargic, tired, and grumpy. If having a similar feeling, make sure you are sleeping well or catching up on some sleep to gain energy levels.
7 hours of sleep is recommended per night, some may need a little more and some a little less.
If you are unable to get as much sleep, a few relaxing behaviors before bedtime can help. These include:
- A warm bath before going to bed can help greatly
- Reading a book
- Going to bed half an hour earlier than usual
Avoid using a phone around bed time as the use of a screen before bedtime is linked with poor sleep quality, lack of sleep, and feeling lethargic throughout the day.(3)
Practicing meditation or mindfulness can also help in calming the mind and sleeping well.(4)
2. Reduce Stress
In order to cope up with their busy schedule people end up being stressed, anxious and overwhelmed.
Stress makes it difficult to concentrate with different thoughts crowding the mind.
This can take a toll on physical and mental health giving the person a tired feeling all the time.(5)
Removing the stress completely from life is not possible but it can be reduced. This can increase energy levels.
Taking some time out, going for a walk, or reading are a few strategies that can help improve stress levels.(6)
Meditation and mindfulness techniques can also help reduce anxiety. You can also seek medical support if the stress and anxiety are affecting the quality and life and day-to-day activities.
3. Move More
Walking for even just 10 minutes, when feeling tired is a great energy booster than having a snack.(9)
For those with a busy schedule, incorporating exercise in the schedule is easy. You can try and get up from the desk and going for a walk during the lunch break or just walk to and fro from your workplace.
4. Avoid Smoking
The toxins present in smoke reduce the efficacy of the lungs and their capacity to transport oxygen around the body. This makes you feel tired.(10)
The best way to improve the energy level is to quit smoking. You can also consider switching to nicotine replacement like gum or e-cigarette.(11)
5. Limit Alcohol Consumption
Alcohol can act as a sedative and makes you feel sleepy. It makes you feel tired too.
People think that alcohol can send them to sleep and make help them get a sound sleep.
Drinking alcohol regularly can affect the quality of sleep and make you feel tired.(12)
Alcohol is a diuretic and makes you get up frequently to pee, disturbing sleep.
If you want to enjoy your drink, make sure you do not take it near bedtime hours.
6. Eat Nutritious and Well-Balanced Diet
A check on the eating habits is needed when you always feel tired, sluggish, and low in energy.
Nutritious food provides the body with essential nutrient needed to function at its best. (15)
Dietary restrictions can lead to a lack of calories and essential nutrients and also have negative effects on energy levels.
7. Avoid Added Sugar
When feeling low in energy never reach out for sugar-filled snacks.
Sugar gives a short-time energy boost that wears off quickly. It can spike the sugar levels, causing the release of a large amount of insulin that brings the blood sugar back down quickly. This leads to a rush of energy followed by a slump.(16, 17)
Eating excess sugar may also increase the risk of obesity, diabetes, and heart diseases.
To keep up the energy levels and reduce fatigue, it is important to cut down on high-sugar foods.
8. Keep the Body Hydrated
The body is made of 55-75 percent water. All through the day, the body loses water through sweat and urine. For this, you need to stay hydrated and drink plenty of water to compensate for the loss.
A study showed, young men who lost 1.59% of fluid had poor working memory function and also experienced feelings of anxiety and fatigue.
Try increasing your water intake and you would surely find your energy levels improving.
Many people feel tired and low on energy that affects their work quality. Bring in the above-mentioned changes in lifestyle you make sure you would not regret. Not only it would spike up your energy levels but will also keep the health quotient up.