An A-to-Z Guide to Boosting Energy
Do you find yourself dragging throughout the day more often than not? Following these fundamental guidelines could spell more energy from sunrise to sunset.
Add Produce
The nutrients in fruits and vegetables are essential for nourishing your body. Aim to eat at least two cups of each daily.
Bend and Stretch
At the start of each day, stand up, take a deep breath, then touch your toes. This and other stretches will engage your muscles and get your blood flowing to ignite your morning.
Cool down
No matter the season, keep a moderately cool sleep environment of around 65 degrees, which will optimize your core body temperature, encouraging healthy rest.
Do affirmations
To foster a more optimistic mindset, practice repeating positive statements like “I will tackle all my tasks today.” Science has linked such a habit with greater motivation, academic performance, and more.
Eat healthy fats
Lean sources of fat, such as turkey, salmon, and nuts, help fight fatigue by fueling your body with filling, nutritious energy. Swap out heavier fats like red meat and full-fat dairy products for these more wholesome options.
First things first
Making your bed in the morning can kick off your day right by completing a basic task, motivating you to tackle the next one. Even something as simple as draping a quilt across your bed can satisfy this chore.
Go for a walk
For another simple yet impactful habit, take a thirty-minute daily stroll. A little movement can transform your wellness by protecting your mental health, boosting your mood, and promoting a healthy weight, all of which could lead to a more energetic you.
Hydrate well
Dehydration may be to blame for your daily exhaustion, but, thankfully, there’s a simple solution: fuel up on H2O! Drinking water right after you awaken can eliminate fatigue and prepare you for the hours ahead, and staying hydrated throughout the day can sustain your vigor.
Invest in blackout drapes
Just as a cool environment promotes sleep, a dark room can make it deeper and more fulfilling. That’s because your body produces more melatonin in the dark. Cover your windows with light-blocking treatments, and you may wake up feeling rested and ready to go.
Just say no
As if there weren’t already enough reasons to avoid smoking, tobacco also acts as a stimulant, disrupting your slumber and making your daily energy levels go up in smoke. If needed, talk to your doctor about establishing a simple and achievable quitting plan.
Know the cause
Various health conditions, including diabetes and fibromyalgia, are associated with chronic fatigue. Discuss with your family doctor what the underlying cause of this symptom could be—you may need to begin treatment with a sleep expert or other specialist.
Lay your phone down
The stimulating light on your device, not to mention its access to news, social media, and entertainment, can perk up your mind rather than winding it down for bed. Refrain from using your phone two hours before going to sleep, and consider leaving it outside your room to avoid temptation.
Mind your caffeine
This is a perfect example of irony: the more caffeine you consume, the worse you may sleep, and, therefore, the more caffeine you’ll need to feel energized. To break the cycle, avoid coffee, soda, energy drinks, and the like after 2:00 p.m. or even try swearing off them altogether.
Nix the alcohol
The depressant effects of these beverages can lull you into an energy crash in the hours after consumption, so always drink moderately (if at all) to prevent them from dragging you down.
Open up your schedule
If you’re consistently feeling drained, you may be overscheduling your days. Identify at least three daily tasks that you can shift around, ask for assistance with, or eliminate altogether.
Play music
Motivating tunes can seriously enhance your mood, drumming up some oomph you can apply to your work, exercise, and other tasks. Any genre is effective as long as you enjoy the melody hitting your ears.
Quiet down your sleep space
Even if noise doesn’t wake you up, it can prevent you from descending into the deeper sleep stages. Wearing noise-suppressing earplugs or using a white-noise machine can filter out disturbances like creaky windows and loud traffic for better slumber.
Rest your muscles
Your body needs to recover after intense exercise, so take at least one day a week off to help it bounce back. Plus, this practice can actually improve your performance on workout days.
Stay active
On that note, it’s time to start a fitness routine if you don’t currently have one! According to the American Heart Association, living an active lifestyle can lead to enhanced energy and greater productivity. Aim to meet its recommended goal of getting at least 150 minutes of moderate-intensity exercise or 75 minutes of intense exercise every week.
Try a new clock
Upgrade from your phone’s alarm to a dedicated bedside one, seeking a smarter option with features like dimmable nighttime lights and adjustable sound settings for a more pleasant waking experience.
Up your nutrients
Certain compounds, such as vitamin B12, can actually fuel your day. The next time you see your doctor, discuss any deficiencies you may have along with potential dietary changes or supplements that could support you with more nutrients.
Venture outdoors
Spending time in fresh air and connecting with nature has been shown to restore the body and improve attention, memory, and cognitive function. If possible, take brief nature walks during breaks in your day to feel mentally refreshed when you return indoors.
Write it down
Having a concrete idea of your goals can fuel you to pursue them more vigorously. Start by putting your top professional and personal aims down on paper, then outline daily steps to tackle them.
X-pect the best
Did you know that your mood can actually affect your energy? To sustain your motivation and efficiency, work to identify any negative self-talk throughout your day and give it a positive spin (e.g., “This task is too hard for me!” versus “This may seem tough, but I will be proud of myself for overcoming it.”).
Your favorite pastime
We all need to balance daily responsibilities with relaxation and recovery. Slot some soothing hobbies into each day, whether that includes playing with your dog, streaming a TV series, or doing a crossword puzzle.
ZZZs
Finally, be sure to establish a consistent and sufficient sleep schedule. The CDC recommends that adults get at least seven hours of sleep per night, depending on their age and health needs. One of your foundational wellness objectives should be hitting this time target—no matter what.