Feeling fatigued, stressed, and tired is a common woe in this modern age. With so much to do and life at such a rapid pace, can you blame anyone for feeling this way? Perhaps this is why there are so many supplements, foods, and drinks out there explicitly marketed to boost energy. But, do any of them really work?
There is no one cure-all drink or food to boost your energy and fight fatigue. Instead, you should think about incorporating various foods into your diet and lifestyle choices to help boost your energy. These foods and choices could include:
Exhaustion and lack of energy can be the result of dehydration. Drink the appropriate amount of water for your body to be fully hydrated. This is especially true after you have exercised, been in a higher temperature than you are used to, or done manual labor.
If you feel tired yet never feel your sleep is satisfying, the first thing you should do is cut caffeine. Gradually cut out all forms of coffee, tea, or soda, and try to go without any caffeine for at least a month. If you feel less tired, you know the cause of your fatigue.
Simply sleeping more doesn't mean that you will feel less tired. Often, having the discipline and intentionality to cut back your sleep time can help your overall energy levels. Some of the first things to try could be:
- Not napping in the daytime.
- One night, get four hours of sleep.
- If you feel well-rested, the next night, add 30 minutes to the amount of time you sleep.
- Keep adding more and more time that you sleep if you continue to feel rested by your sleep.
- When you start to feel less rested, cut back until you are again at a level that feels right.
Other sleep habit tips you can try are:
- Keep a regular sleep schedule. Go to bed at the same time and wake up at the same, even on the weekend.
- Create an optimal sleeping environment. Arrange your bedroom to be comfortable, relaxing, quiet, dark, and at the proper temperature.
- Remove screens from your bedroom. Electronic devices like TVs, computers, and phones can be a considerable distraction and impediment to your sleep.
Not only does smoking carry many different health risks, but it can also interfere with your ability to rest. Nicotine stimulates you, speeds up your heart rate, increases blood pressure, and heightens your brain's activity. Its addictive nature can also cause you to feel jumpy and not at ease during bedtime.
There are many benefits to exercising. Exercise has been proven to boost endorphins (happy hormones), help with sleep disorders, increase energy levels, and add time to your life.
It will also help you fall asleep more quickly and for longer. If you regularly engage in physical activity, you are more likely to experience deeper sleep.
While alcohol may initially help you fall asleep, it is known to disrupt your sleep cycles profoundly. People who are addicted to alcohol often experience insomnia. It has also been shown to create more intensified symptoms of sleep apnea.
However, for most people, drinking alcohol in moderation barely affects their sleep. It is usually when alcohol is consumed in excess that it affects your sleep.
Nutrition is the foundation for all other aspects of your health. It is the fuel that your body uses to function or not to work correctly. Therefore, you should eat large amounts of varied fruits and vegetables, stay away from processed foods, and try not to eat large meals right before bed.
If you feel constantly tired, be honest with yourself. Take stock of your life and evaluate all of your commitments. You may have overcommitted yourself and have too many obligations.
Take stock of what is important to you and shave down the number of tasks you need to complete every day. Also, consider asking a friend, loved one, or work colleague for help.
If you constantly feel stressed, it can leave you feeling fatigued and make it hard to fall asleep. Ways to help you cope with your stress are:
- Unloading to a friend or family member.
- Joining a support group.
- Seeing a therapist.
- Tai chi.
Eating three meals a day, even breakfast, is crucial to boosting energy and feeling less fatigued. Food is fuel. Skipping a meal makes your blood sugar drop and reduces your energy. If your body is a car, food is your gasoline. If you are not regularly eating, your car will slow down or even stop. The same is true for you and your food habits.
Commonly, people experience insomnia because they can't take their minds off stressful or distressing things. Learning how to breathe deeply and let your mind get to a restful state can be crucial for both generally energy-boosting and sleeping well.
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- Harvard Health Publishing: “9 tips to boost your energy - naturally.”
- BetterHealth Channel: “Fatigue fighting tips.”
- Centers for Disease Control and Prevention: “Tips for Better Sleep.”
- Mayo Clinic: “Dehydration,” “Exercise: 7 benefits of regular physical activity.”
- Sleep Foundation: “Alcohol and Sleep,” “Nutrition and Sleep.”