Effective Ways to Increase Your Energy Levels

You are not alone if you constantly feel sluggish and have to chug countless cups of coffee just to stay awake throughout the day. Let’s look at ways to increase your energy.

Nowadays, many people are so stressed out that they feel weary and worn out at the end of the day.

The good news?

There is no shortage of natural energy boosters you can use to get that healthy energy boost.

Amazingly, there are so many natural ways to increase energy or boost energy levels and reduce fatigue.

It is also reassuring to know that making even a few changes to your routine can already make a world of difference in terms of how energetic you feel.

Want to Feel More Energised? Consider These Natural Energy Boosters!

Below are some of the best energy boosters you can look into:

Sleep

Many people use the hours that should have been spent in bed for other things.

For instance, it’s not uncommon for people to push their bedtimes back to study for an exam or meet a work deadline.

Unfortunately, not getting sufficient sleep is one of the ways you can easily deplete your energy reserves.

Lack of sleep can leave you feeling grumpy, lethargic, and dead tired.

While the amount of sleep required varies from one person to another, most experts recommend getting at least 7 hours of sleep each night to support overall health and boost energy levels.

If you have difficulty sleeping, you can benefit from following a regular sleep schedule.

You can also wind down at the end of the night by reading a book, listening to relaxing music, or taking a soothing bubble bath.

Some research also revealed that limiting the use of electronic devices like television, laptop, or mobile phones can help prevent daytime sleepiness and improve sleep quality significantly.

Stress

It is common for people nowadays to live overwhelming, stressful, and anxiety-filled lives.

However, stress will not only take a serious toll on the physical and mental health, it is also closely linked to fatigue and tiredness.

Figure out what is causing you to feel stressed or drained and find out how you can remove it from your life for good.

Other potential causes of stress include:

  • Trauma experienced (i.e., car accident)
  • Stressful and drastic life changes (i.e., going through a breakup, losing your job, and dealing with the death of a loved one)
  • Pressure from everyday responsibilities (at home, school, or at work)

If it’s not possible to completely remove the sources of stress from your life, your goal should be to keep stress levels to a minimum so you can improve your energy level.

If you have severe anxiety and you are feeling very stressed and overwhelmed, it would be beneficial to work with a mental healthcare professional to get the support you need. 

Exercise

Regular exercise is more than just a natural energy booster.

Exercise is also important if you want to reduce your risk of getting chronic illnesses like type 2 diabetes, obesity, and heart disease.

Incorporating regular physical activity in your daily routine can also help increase your energy levels naturally and fight fatigue.

A small study also revealed that those who participated in low intensity running programs at least 3 times a week noticed significant improvements in terms of sleep quality. 

They also noticed they are more energetic.

Another study revealed that participants with work-related fatigue showed a significant amount of improvement when they participated in a 6-week exercise program. 

The participants also showed dramatic improvements in the following:

  • Emotional resilience
  • Work ability
  • Overall fatigue levels
  • Cognitive function
  • Sleep quality

If you want to incorporate exercise into your daily routine, consider getting away from your desk every now and then.

You can also use the stairs instead of the elevator, go for a quick walk during your lunch break, or walk to school instead of driving.

Smoking

Smoking has been known to affect various health aspects and increase your risk of developing various chronic conditions and illnesses.

What’s even more alarming is that the tar and toxins found in cigarettes can reduce the efficiency of your lungs.

Over time, smoking can also reduce the amount of oxygen that is transported throughout the body.

This can cause you to feel very tired and lethargic

If you smoke regularly, quitting allows you to enjoy many health benefits including increased energy levels.

Some also find it helpful to use nicotine replacement like patches, gums, or lozenges instead of the actual cigarette.

If you decide to quit, it would be best to reach out to a professional who can help you.

They can also recommend the support services you need to help you quit smoking for good and achieve your health objectives.

Stress

Stress-induced emotions can consume a lot of energy.

Fortunately, talking to a trusted friend or relative, seeing a professional, or joining a support group can all help diffuse stress and improve your energy levels.

You can also join relaxation therapies like self-hypnosis, yoga, meditation, and Tai chi to significantly reduce stress and boost your energy reserves.

Nutritious Diet

If you constantly feel sluggish and tired, switching up your eating habits can help.

Follow a well-rounded diet and you will not only improve your energy levels, you can also reduce your risk of developing chronic conditions that affect your energy.

Opt for whole and nutritious foods that can provide your body with the vitamins, minerals, and other nutrients your body needs to function at its best.

Avoid eating processed foods that are high in fat and sugar as it can affect your overall health and energy levels.

Some studies also indicate that skipping meals might be associated with anxiety, fatigue, and poor attention.

It would also help if you choose foods that can fuel your energy during the day.

Hydrated

Drinking enough water can be very beneficial for your health.

This might not be common knowledge but dehydration can have a massive effect on your energy levels, mood, and brain function.

For instance, a small study found out that acute dehydration significantly increased impaired muscular performance and perception of fatigue in athletes.

As a general rule of thumb, drink water when you feel thirsty to ensure that you remain hydrated throughout the day.

It would also help if you increase your water intake if you live in a hot climate or you are physically active.

Connect

Social connections are crucial for maintaining good health.

Social isolation has been known to cause tiredness and low mood, especially as you age.

Some research also indicates that having a strong social support can be associated with dramatic improvements in both mental and physical health as you age.

If you feel constantly tired, consider socialising with friends, volunteering, joining a class, or finding a new hobby.

Basically, find something that will give you the opportunity to interact and socialise.

Conclusion

Many people nowadays feel lethargic and lack the energy needed to function at their best. If your energy levels are always depleted, start looking into your lifestyle first and figure out what healthy changes you can incorporate in your daily routine that can help improve your health, boost your energy levels, and help you function at your best.