Feeling tired? Sluggish? It’s normal to think we need more energy occasionally; however, you can’t expect yourself to be ‘go go go’ all the time! But where can we get some extra stamina from? There is no evidence that artificial products like vitamin supplements or caffeinated drinks actually work… So here are 9 tips to boost your energy naturally!
1. Fuel Yourself
It’s worth looking at your dietary habits for the answer if you need an energy boost. Maintaining a healthy diet can lead to improved energy levels. This makes sense, right? Your body needs fuel to keep you going! Consuming processed foods (like white bread, soft drinks or bacon) can lead to reduced energy levels and also increase your susceptibility to some pretty nasty health conditions, like heart disease and diabetes.
Furthermore, skipping meals, or having an inconsistent meal pattern can also make you feel sluggish by missing out on vital nutrients that care for your body. Eating lots of fruit and vegetables will give your body all the vitamins it needs. This will keep your body healthy, whilst maintaining the perfect blood-sugar levels to sustain your momentum.
2. Stress Less
Whether it be looking after the kids or a difficult report at work, we all feel stressed at some point! How we choose to deal with stress can have a massive impact on our energy levels.
Taking time for yourself can help calm you down and let you deal with any setbacks. Mindfulness meditation, reading or just going for a walk will make you less stressed and sooth your mind.
3. Stop Smoking
The harmful toxins from cigarette smoke have a hugely negative impact on your health. The more cigarettes you smoke, the less oxygen is transported around your body. This means that your body will not be able to function properly and won’t be able to get the energy it needs.
Reducing the amount of cigarettes you smoke or using nicotine patches can help you to make gradual changes to your smoking habits. Remember: quitting smoking is hard but is most definitely worthwhile!
4. Sleep
Sleep is one of the most important factors in boosting your energy levels, yet under half of us claim that we are still not getting enough sleep! A bad night’s rest can leave you feeling groggy and lacking the energy to complete your day. Does this sound like you? Perhaps you may need to consider whether you are getting enough sleep…
You should sleep for around 7 hours a night, although you may find you need more or less depending on your tasks that day. Keep a sleep diary to check whether you are sleeping too much or too little.
5. Move More
Regular exercise will give your body more energy. Even just scheduling in a short walk will provide your brain with the break it needs from your day so you can continue your day feeling energised. One study has suggested that a ten-minute walk provides the same amount of energy as having a snack — it’s definitely worth giving it a go!
6. Avoid Alcohol
Alcohol is a depressant — so it’s no wonder that drinking it can lead to low energy levels. In particular, drinking alcohol before you go to sleep can lower your quality of sleep, making you feel more tired than usual.
In future, try to limit your alcohol intake each day. If you want to indulge, ensure you stick within the recommended guidelines and avoid drinking too close to when you want to wind-down.
7. Lighten your Workload
Working too much? This can lead to burn out — no wonder you are feeling tired! Ensure that you are using your rest days wisely to give your body and mind a chance to relax. Completing too many tasks all at once will make your brain go into overdrive, making you stressed.
To lighten your workload, decide on the tasks you want to achieve for the day by writing a list. Then work through them in order from most important to least important — so you complete the most gruelling tasks first!
8. Stay Hydrated
We lose a lot of water every day so it is important to compensate for this loss! A study showed that young men who lost approximately 1.59% of fluid in their body had a greater deficit in their ability to remember and on their energy levels. It’s clear that H₂O has the power!
To stay hydrated, drink at least 8 glasses of water throughout the day — especially when the weather is warmer. Buying a water bottle with daily hydration times can help remind you too. This means that you can remain hydrated throughout the day instead of downing a glass of water when you forget after a few hours. (Not very fun for your bladder either!)
9. Be Sociable
Locking yourself indoors can lead to low mood and fatigue, which can increase with age. People with larger social circles have better physical and mental health as they get older.
If you find yourself talking to your friends or co-workers less, giving them a call may help you to improve your energy in the long run. Making friends by finding like-minded Facebook groups or using Bumble can help you to meet new people — without breaking government guidelines!
Summing up…
These are some super simple ways to give you that natural boost of energy. There isn’t a magic pill you can take to make you feel more energised — tiny tweaks to your daily lifestyle are the antidote to get a healthy boost of energy. Changing what you eat, how you sleep or just spending time with friends can have a massive impact and give you that wake up call you were longing for!
Written by Fay Maddock
Fay is a Clinical and Health Psychology graduate, currently completing a masters in Psychological Research. She has assisted in collecting data to determine whether an anti-bullying programme can reduce rates of bullying in primary schools across the UK. Furthermore, she has completed a dissertation regarding predictors of motivation and wellbeing within undergraduate students. Her particular interests are in the area of mental health and neuropsychology.
