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Fuel Now: 5 Tips To Boost Your Daily Energy Levels
Everyone has those days now and again where even a normally exciting event isn’t enough to make you want to leave the couch. Sometimes you just feel absolutely drained.
This feeling could have something to do with that all-nighter you pulled baking cookies for you kid’s bake sale, or staying at the office well after hours to meet a deadline. Being tired during the day is normal when it happens occasionally. You can only push your body so far before reaping the consequences later on. The problem begins when this tired feeling is a constant.
If exhaustion becomes a daily routine, it may be time to investigate how to regulate those energy levels. While getting a longer and more quality sleep would be the first thing to try, energy levels have to do with a lot more than the rest you get at night.
If getting a better sleep doesn’t lead to a more energy filled day, there are other steps you can take. Below are five common things you can do everyday to boost your energy levels.
5 Tips To Boost Your Daily Energy Levels
#1. Eat The Right Things
Sugar filled snacks and caffeine packed drinks aren’t the answer for sustaining energy throughout the day. While they may give you a pick me up for a little while, you’ll ultimately crash. Instead, the correct snacks to eat should contain a hearty supply of protein, complex carbs, and fiber. Rather than causing a spike in blood sugar and creating a temporary high, snacking correctly fuels your body with a little energy at a time, keeping it consistent.
Everyday Health lists 20 snacks to eat to boost energy levels.
- Hardboiled eggs
- String cheese
- Dried cranberries
- Whole grain toast
- Berry Smoothie
- Vegetables with Low Fat Ranch Dressing
- Cottage Cheese
#2. Drink More Water
Sometimes being thirsty can be masked as hunger. It can also be disguised as tiredness. Even the slightest bit of dehydration can show itself through low energy levels. Water is absolutely essential to healthy bodily functions. Drinking more water throughout the day is an easy and natural way to boost energy. Carry a re-fillable bottle with you or a larger jug and drink it even when you’re not thirsty yet. Drinking water before you really need it will save you the hassle of battling the side effects of dehydration.
#3. Eat Enough
We already talked about eating the correct foods, but it’s also important to eat enough. Even if you’re on a calorie cutting diet, it’s important to consume the right amount of food to balance out your energy levels along with your metabolism. Food truly does fuel your body, and without enough fuel, no nap will help that exhausted feeling. It’s important to fill these calories with solid foods that are hearty, healthy, and give you the nutrients necessary to function normally. Withholding calories can lead to feeling lethargic, weary, irritated, and overworked. The average person eats when they feel hungry, but if you find yourself to busy to even think about stopping to make a snack, pack a lunch and schedule a time to eat it. Taking that 10 minute break will leave you feeling refreshed and in turn will make you more productive.
While it may sound counterproductive to workout when you’re battling constant fatigue, exercise can actually boost your energy levels in the longer run.
Exercising allows your body to release stress hormones like epinephrine and norepinephrine that can make you feel more lively and energetic. While it boosts your energy, even though your body may be physically tired, it prepares you to get a better nights sleep. That energy expenditure therefore helps your quality of sleep and gives you more energy for the next day.
#5. Control Your Stress Levels
Stress and overworking yourself can go hand in hand. Whether it’s an overwhelming amount of schoolwork or your career is very demanding, having a heavy load can tire you out. A Harvard Health publishing states, that “stress-induced emotions consume huge amounts of energy”.
Exercise, meditating, yoga, or even taking a long warm shower can help with stress levels and in turn boost energy levels. You should also try to unload some of your work by either asking other people to pitch in, you’re pushing back some tight deadlines.
The Bottom Line
Feeling tired can really dampen your day. You lose motivation, can’t get excited about normally exciting activities, and miss out on opportunities because you’re just not feeling it.
Getting a quality sleep is key to having more energy throughout the day, but sometimes it’s just not enough. There are dozens of other things you can do to boost your daily energy levels, but by taking some of these steps, you can see a dramatic difference in the productivity of your day.