Do you feel your energy drop dramatically throughout the day? In today’s crazy, taxing, and confusing world, this is a totally normal feeling. Many people think that the fix lies at the bottom of a cup of coffee or energy drink but there are better ways to solve the problem. This article is here to share six natural remedies for improving energy to help you face challenging days with more strength.
1. Make sure you are getting enough sleep:
While this may seem like the most obvious solution, it is one of the most important ones. Getting a good night’s sleep is important for both your health and energy improvement. The American Academy of Sleep Medicine says that getting at least 7 hours of sleep a night helps to limit the chance of getting hypertension, obesity, and diabetes, and it helps improve poor performance. The CDC states that 35% of American adults do not get the 7 hours of sleep a night that they need. Here are some tips to help make sure that you get a good night’s sleep:
-Try sleeping in a dark and cool place.
-Limit the number of stimuli around you by turning off electronics; try to read a book or take a bath instead.
-Steer clear of consuming alcohol and coffee close to going to sleep.
-Lastly, try to go to sleep and wake up at the same time every day.
2. Try implementing exercise into your routine:
If you are low on energy, exercising is probably the last thing you want to do, however, it has been shown that any type of exercise (even a nice walk) can help improve your energy. There is a relationship between a reduced feeling of low energy/ exhaustion and exercise. This relationship is caused by the body’s release of endorphins created during exercise and an improvement in sleep. It is recommended by the CDC that people try to exercise with moderate activity every week and have at least 2 days of exercise that helps to build muscle.
3. Reduce the amount of alcohol you consume:
While you may think that drinking helps you fall asleep, there are a lot of ways it hurts your energy throughout the day. Wine has been called “sleepy juice” for a reason, because even one glass with lunch can be a major factor in your energy decreases. Having a drink before bed has also been shown to make people restless as they sleep and cause them to wake up groggy. Alcohol has been showed to shorten the amount of time it takes to fall asleep and help you sleep well through the first part of the night. However, it can majorly disturb the second half of your night, impacting your REM cycle for the whole night. If you do drink, make sure to do so in moderation. It is also best to do it at a time when you do not care as much about your energy levels for the rest of the day and the next day.
4. Stay Hydrated
You may not think so but feeling fatigued is one of the earliest signs of dehydration. Make sure you are drinking plenty of water throughout the day to avoid feeling tired. Drinking plenty of water throughout the day will be a huge help! The recommended amount of water per day is 9 glasses for women, and 13 for men.
5. Keep an eye on what you are eating!
As you already know, food is one of our primary sources of energy. The best thing to do is to stay away from processed meals, they can cause your energy levels to jump and then swiftly decrease, leaving you feeling a bit sluggish. Try to choose meals that have a low glycemic index (a fancy way of saying the sugars are absorbed slowly). Foods like, whole grains, high-fiber vegetables, nuts, and healthy oils are great examples of these types of foods.
Try exploring and researching vitamins, herbs, and other supplements with your doctor. Some dietary supplements might make your prescriptions work better or worse.
6. Discover Inner Peace
This one is easier said than done. While you may not be able to eliminate all your stress from your life, it may be contributing to your energy levels. Try giving yourself some time during the day to help clear your thoughts.
During your lunch break or before you head into work try meditation, yoga, or tai chi. Those are some of the natural energy enhancers that can help you focus on attentive breathing. If these aren’t a good fit for you, try to chat with a friend, keep a diary, or even consult a professional behavioral health specialist. Doing some of these might help you sleep better and even enhance your mental health.
Are you still tired?
If you’re still tired all the time after trying some or all these tips then your low energy levels could be a sign of an underlying medical issue, such as hypothyroidism, anemia, a sleep disorder, or even a mental health condition. If you feel that your exhaustion goes beyond what is normal for your lifestyle, if it’s becoming worse, or even if you’re not sure, make sure to talk to your doctor.