By Moni Bell
Many of us are leading busier lives than ever before. If you hold down a full-time job, have kids to look after, and are trying to maintain a healthy social life, something must give. When you wake up in the morning, you should feel well rested and full of energy for the day ahead. Feeling tired and fatigued can make everyday challenges more difficult and complicated.
A lack of good sleep, poor nutrition and limited daily exercise can all mount together and cause your energy levels to dip. No matter what kind of lifestyle you lead, here are 10 useful strategies you can implement to find more energy and stamina.
Drink Plenty of Water
If you are constantly feeling tired and fatigued, ditching sugary carbonated drinks, and swapping them for water is key for boosting energy levels. For your body to run at optimum levels, it’s vital that you stay properly hydrated. Dehydration can cause headaches, fatigue and low energy levels, which can severely impact performance and productivity. Being dehydrated can also impact how well you sleep, increasing the chances of you waking up feeling sluggish and lethargic. When you take into account that our bodies are made up of up to 60% water, it makes sense to drink plenty of it throughout the day. If you struggle to drink the recommended daily amount, it’s wise to carry a refillable bottle around with you.
They say that breakfast is the most important meal of the day (and for good reason too). Known to break the overnight fasting period, breakfast replenishes your glucose supply, which increases alertness and energy levels, as well as providing other essential nutrients that are necessary for good health. If a busy day at the office awaits, or you have lots of errands and household chores to do, eating breakfast will give you the stamina and energy you need to get through the morning. It’s best to stick with foods packed with protein as they will leave you feeling fuller for longer. Performing on an empty stomach won’t do you any favors, and you will notice a decrease in your concentration levels.
Factor in Exercise
Regular exercise is crucial for maintaining good health and keeping your energy levels in check. As you work out, endorphins are released in your brain which naturally boost your energy levels and help you get a better night’s sleep. Various studies prove that regular exercise can reduce signs and symptoms of fatigue. If you’re a lover of working out, or you’re new to the fitness scene, there are tons of activities and exercises that you can do both at home, outside and at the gym. Getting into the habit of performing exercise can be challenging, but once you get started and reap the benefits, you will be more inclined to continue. To help you stay on track with your exercise, you may want to consider having a workout buddy by your side.
Get Good Quality Sleep
From the moment you’re born, a good night’s sleep is critical for your health and development. If you wake up feeling restless and rundown, getting through the day ahead can feel like an impossible challenge. As you sleep, this gives your body the chance to repair itself and get ready for another busy day. If you have work in the morning, or have duties to carry out, it’s vital that you’re full of energy and drive. There are simple techniques that you can try out to aid sleep, such as by establishing a regular sleeping routine, eliminating distractions from your bedroom, as well as relaxing and unwinding before getting into bed. Good sleep and high energy levels go hand in hand, so make sure that you factor in plenty of time for shuteye.
Practice Relaxation Techniques
High stress levels can zap you of the physical and mental energy required to carry out your day to day duties with ease. While it’s natural to feel stressed from time to time, if you suffer from prolonged anxiety, the pressures and challenges of daily life can take their toll on your health and wellbeing. Stress can have a negative impact on your bodily systems, sleep patterns and cause you to feel tired and fatigued. One way to boost your energy levels is by practicing relaxation techniques like meditation and yoga. Having some time to clear your mind and eradicate any worries can help you feel calmer and more collected. You can practice yoga and meditation from the comfort of your own home too.
Reduce Caffeine Intake
There are millions of us across the country who wake up and reach for a cup of coffee to get the day started. While coffee will give you an initial energy boost, the effects aren’t long-lasting. The more caffeine you consume throughout the day, the harder you will find it to get to sleep at night. Understandably, if you don’t get plenty of shuteye, you will feel rundown and tired. Caffeine does have some benefits, but it’s best to stick to drinking coffee in the morning and replacing it with water throughout the day. If you’re struggling to reduce your caffeine fix, try and gradually reduce the amount of coffee you drink.
Have Time for Yourself
If you live as a family unit and hold down a full-time job, it can be difficult to find some time for yourself. Being around others constantly can increase stress and cause you to feel more tired and fatigued. Don’t feel guilty about having some time away from your loved ones. We can all benefit from being on our own from time to time. Whether you run a hot bath, go for a leisurely walk, or read your favorite book, having some peace and quiet can make all the difference and help boost energy levels. If you’re unable to get out the house, finding a quiet zone that you can dedicate towards ‘me’ time is key.
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Change Your Diet
For those who lead hectic schedules, finding the time to cook and sit down for a meal may be near to impossible. This means that many people are opting for convenient food that is packed with fat, sugar, and salt. Junk food may give you an initial buzz, but you will soon feel tired and rundown, meaning you constantly have to top up to stay energized. Making dietary changes and adding plenty of fruits and vegetables onto your plate can make a big difference and help you feel more alert and focused. A balanced diet can provide invaluable benefits for your health and wellbeing, such as improving energy levels and stamina. It can be hard to make drastic dietary changes immediately, so taking small steps is advised. No one is saying you can’t have treats from time to time, but it’s best to see junk food as a luxury, rather than a necessity.
Many of us love nothing more than to walk through the front door and pour ourselves a glass of wine after a long and busy day. If this sounds like you, the one or two glasses you have each night can soon accumulate and be damaging for your physical and mental health. If you constantly feel tired and exhausted, the amount of alcohol you consume could be to blame. Whether you drink spirits, beer, or cider, alcohol throws your body off balance and results in poor sleep, especially if you are dehydrated. While alcohol may seem to assist in you falling asleep, you will not sleep as deeply. It can be hard to give up alcohol entirely, especially if you’re always in environments where it’s easily accessible, so try and drink in moderation and factor in alcohol-free days. Your body will be thankful for it in the long run and you should notice a stark increase in your energy levels.
As we get up in the morning, we all want to feel productive, motivated, and ready for anything. If you have work on the agenda, it’s vital that your concentration levels are at their highest, otherwise you may struggle to get through your workload.
It’s important that you listen to your mind and body and use all the strategies above which can boost energy levels and keep you on track. If you’ve tried all the advice above and still find yourself feeling tired and fatigued, it’s advised to speak to your doctor who can assist you further.