Fatigue is something that most people struggle with often. So if you’re feeling tired or you’re lacking the energy to do a lot of things, you’re not alone. Are you the kind of person that wakes up feeling sluggish and exhausted?. Or you have to get a cup of coffee in your system before you can start your day. If you fall under this category, increasing or maintaining your energy level can be quite challenging.
Therefore, you must search for solutions to your decrease in energy levels so that you can take care of your physical and mental well-being. The body requires energy to survive, so when you have increased energy levels, you are equipped with the strength you need to perform productively.
Fortunately for you, in this article, we will be discussing all the things you can do to increase and maintain your energy
How To Increase and Maintain Energy
There are several ways you can increase or maintain your energy levels. Below are some tips on how you can improve and maintain your energy.
Sleep does a lot of wonder to the mind and body when it is adequate. Sleep deprivation can reduce your energy levels and cause you to be sluggish or grumpy throughout the day. Also, there are several reasons why people are not getting enough sleep, and it might be because of a health condition, to meet up with a deadline, or to study for a test and exam.
Additionally, the amount of sleep each individual requires differs slightly. Scientists recommend that you need to get at least 7 hours of sleep each night as an adult and at least 9 hours of sleep as a young adult. This is so that you can increase your energy levels and bolster your general health.
Furthermore, if you have difficulty sleeping, setting up a regular sleep routine might be helpful. You could take some herbal tea or a warm bath to relax your bones and prepare you for sleep. Lastly, anything that would disrupt your sleep should be removed because when you get woken up at night abruptly, it can be difficult to get back to sleep. So make sure your room is cool and dark before going to bed.
Regular exercise guarantees that you’ll have a better quality of sleep. It also helps you burn energy and circulate oxygen in your body cells. Also, exercising regularly can help you reduce the risk of getting certain health conditions and increase your dopamine levels, which improves your mood. Besides, research has shown that adding exercise or any variable resistance training to your daily routine can help to increase your energy level and fight fatigue.
Furthermore, exercise is known to stimulate the release of norepinephrine and epinephrine into your body. These hormones are released in moderate amounts whenever you exercise and help you feel cheerful.
Limit Intake of Alcohol
Alcohol has a way of making you feel lethargic and relaxed. A common notion is that taking an alcoholic beverage before bed helps you sleep faster and easier. Well, this is only true when it’s taken a few times. But regular intake of alcohol before sleeping can reduce the quality of your sleep.
Also, alcohol increases urine production in the body, i.e., it acts as a diuretic. So if you take alcohol before going to sleep, be rest assured that it will disrupt your sleep by waking up at odd times. This is why you should limit the amount of alcohol you take and only enjoy it in moderation. If you’re having issues limiting or avoiding alcohol, then it would be best for you to seek professional help.
Reduce Your Caffeine Intake
While it is a good thing to take coffee as a booster in the morning, regular intake of coffee wears you down and leaves you feeling sluggish when the effect of the caffeine has worn off. Aside from coffee, caffeine can be found in chocolate, black tea, energy drinks, and green tea. Also, whenever you take any of the drinks mentioned above before bed, there is every probability that your sleep will be interrupted. Most times, you won’t be able to relax because your body is pumped, and you’ll keep wiggling and turning for a while.
Furthermore, because your night sleep is disrupted, you’ll turn to coffee in the morning to boost your mood, thus repeating the cycle. To combat this, search for coffee alternatives that will serve the same purpose but won’t leave you feeling half-dead after a while.
Drink Lots of Water
Every cell in your body, no matter where it is located, performs better when it is hydrated. So it shouldn’t come as a surprise that when you fail to stay hydrated, you start feeling a decrease in your energy levels. Furthermore, you can tell when you are properly hydrated if your urine is clear and you don’t feel thirsty all through the day. Also, you need water in your system because all the chemical reactions that turn food into energy in your body require water to work.
Fortunately, you don’t need much to stay hydrated; keep a glass or bottle of water close by that you can sip throughout the day. Stay away from sodas or energy drinks, and if you feel drinking water all day is too boring, you can add a slice of like or lemon to spice it up.
Don’t Skip Breakfast and Eat Nutritious Meals
Breakfast is known as the most important meal of the day because it determines how your body will feel in the early hours of the day. Many people think it is okay to skip breakfast, either because they are in a hurry or they’re just not used to it. However, if you’re feeling tired and would like to increase your energy for the day, taking your breakfast could be a way to do that. Also, most people who take their breakfast have reported feeling less fatigued and stressed than those who skip.
Aside from this, make sure that whatever meal you take during the day doesn’t leave you feeling groovy and sluggish. Favor protein-rich meals and fruits over carbohydrate-rich meals and sweets. Make sure you take your vitamins regularly as they help to boost your immune system and keep your energy levels high
Reduce Stress and Stressful Situations
Stress can’t be avoided when dealing with people and situations surrounding you. Still, the prolonged feeling of stress is bad because it affects your physical and mental health. It leaves you feeling tired and depletes your energy. However, you need to examine your life and see what and who is causing you stress so that you can manage it appropriately. Reducing your workload, learning to say no to tasks, and certain lifestyles that will stress you out will help to reduce your stress levels and increase your energy.
Additionally, you can try meditation, reading, taking a walk, or listening to music to help you get rid of stress. If your stress levels continue to rise despite all these, then you need to see a medical practitioner help you treat it
Feeling tired and out of energy is common for most people. However, when you sleep more, exercise more, avoid alcohol or smoking, stay hydrated, and eat right, your energy levels should bounce right back.
Whenever you feel tired, take a look at your mode of living and try to adopt all or some of the tips we mentioned above to boost your energy. However, if your fatigue persists even after trying all these tips, it would be advisable to seek medical help to ascertain the cause.