- Judith Akatugba
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Feeling exhausted as soon as you wake up? Can’t seem to shake off the midday slump? These could be indicators that a variety of lifestyle choices are depleting your energy and causing fatigue and mental fog.
It could be hard to find time to relax when you’re always on the go. But low energy can usually be restored by making little adjustments to your daily schedule, according to Dr. Alfred Tallia, professor and chair of the Robert Wood Johnson Medical School’s Department of Family Medicine and Community Health.
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Experts recommend these seven behaviors to increase your energy level, all supported by research:
Identify healthy ways to cope with stress.
It should come as no surprise that emotional stress can make you feel lethargic.
“The effects of stress on your physical health are profound. High stress levels can undoubtedly be a factor in poor energy, according to Dr. Nina Vasan, chief medical officer of the mental wellness app Real, in an interview with HuffPost.
So, how can you increase your energy levels by addressing unmanaged stress? Even for just five minutes a day, Vasan stressed the importance of “finding ways to integrate meditation or mindfulness into your daily life.” According to experts, you may de-stress and feel more energised by figuring out coping mechanisms that suit you, including journaling or reading something that makes you happy.
Limit the amount of caffeine you consume.
It could be tempting to brew a third or fourth cup of coffee later in the day to help you feel more energised when you’re feeling low. On the other hand, consuming an excessive amount of caffeine may have the opposite effect and make you drowsy.
“Your sleep pattern will most likely be impacted if you drink a lot of caffeinated beverages during the day. Your energy levels may therefore be impacted by this, Tallia stated.
It’s crucial to remember that cutting back on coffee abruptly can first make you feel exhausted as well. “The body becomes accustomed to caffeine as a stimulant, and when it’s not present, you can experience an energy slump,” Tallia said.
The majority of experts advise staying away from that extra cup of coffee even when you’re tempted and gradually cutting back on caffeine until you find what works best for you.
Practice good sleep hygiene and establish a routine.
It should go without saying that getting adequate sleep is essential to increasing your energy levels throughout the day. But the quality of your sleep matters just as much as how much you receive each night when it comes to your energy levels.
Having proper sleep hygiene will help you get a better night’s sleep, which will wake you up feeling more refreshed. Practicing good sleep hygiene entails forming routines like going to bed on time and turning down the lights. Additionally, Tallia mentioned that engaging in peaceful activities at night is a great way to decompress.
You might discover that, despite following appropriate sleep hygiene, you still feel exhausted when you wake up. That might indicate a sleep apnea or other sleep issue, according to University of Phoenix College of Nursing Dean Raelene Brooks. See your doctor as soon as possible if you think you may have a sleep issue.
Move your body throughout the day.
Make an effort to get some exercise each day, even if it’s only a little bit. Studies have indicated that regular physical activity and mobility are crucial for increasing one’s energy levels. To reap the invigorating advantages of exercise, you don’t need to be lifting weights or jogging five miles every day.
Vasan clarified, “Even low-impact exercise has been demonstrated to raise hormone levels and oxygen flow, which give you an energy boost.” “It is the first thing I advise anyone who is feeling tired.”
Drink more water.
Low energy is frequently caused by dehydration. The science underlying this is simple, according to Brooks: “Our red blood cells carry oxygen.” A round, plump red blood cell is ideal because it can carry oxygen to its maximum capacity, the speaker stated. “Dehydration causes our red blood cells to shrink, which reduces their ability to hold oxygen at its maximum concentration in our bodies. Symptoms of low oxygen levels include tiredness, agitation, and restlessness.
If you find it difficult to remember to drink enough water each day, think about attempting some tips like buying a smart water bottle.
Be mindful of your screen time during the evening hours, and also during the day.
It should go without saying that spending too much time on screens at night can interfere with your body’s natural sleep cycle and cause fatigue the next day. Vasan clarified, saying that excessive usage of a phone, computer, or television might lead to weariness by interfering with neurotransmitters necessary for relaxation and repair.
On the other hand, the amount of time you spend staring at your computer or phone during the day may potentially negatively affect your energy levels. An excessive amount of screen time can cause eye fatigue, which can worsen concentration and cause headaches.
Since most individuals live in a digital age, staring at a screen for extended periods of time is inevitable. Developing the “20-20-20 rule” as a habit is one way to combat fatigue. Take a break every 20 minutes when using a laptop, advises Harvard Business Review. To give your eyes a break, focus on somewhere 20 feet away for 20 seconds.
Avoid skipping meals.
You may have noticed that you are more groggy than normal if you have ever skipped breakfast or worked through your lunch break. Even though skipping meals is somewhat common, setting a goal to consistently consume nutrient-dense meals and snacks throughout the day will boost your energy levels.
Tallia stated, “Your brain needs nutrition to really function appropriately.” “Many people skip meals, which causes their blood sugar levels to fluctuate throughout the day.”
Tallia also advised against following fad diets that push consumers to drastically reduce their calorie consumption or cut out vital nutrition groups like carbs. You may run out of energy as a result.
Although occasional low energy wake-ups are normal, persistent fatigue may indicate a more serious health problem.
“You should think about seeing a medical professional if you are eating well, getting enough sleep, and incorporating movement and exercise into your daily life but still feel tired for more than two weeks,” Vasan advised, adding that a persistent decline in energy “can be an indicator of a host of mental and physical health issues ranging from fairly benign to severe.”
In the end, increasing your energy level usually involves making a list of all the things you do and the routines you now follow that might be taxing you. Making a few small adjustments to your daily schedule could be all you need to finally overcome your lethargy.
