Quick Fixes
Drink a glass of ice water to wake up and replenish your fluids. Simply drinking a glass of water will give you a natural energy boost. The ice water will also wake you up a little. You also tend to get tired when you’re dehydrated. A simple glass of ice water is a great way to healthily wake back up. The color of your urine can provide clues about how hydrated you are. The darker your urine is, the more important it is that you drink some water.
Listen to upbeat music you enjoy to generate some positive vibes. Music can be energizing, especially if it has a good beat or melody. It can also break up the monotony of some jobs or tasks. If you’re feeling sluggish, turn on some music to boost your energy level naturally. For an added boost, get up and dance around to the music to get in some light exercise. What genre of music you listen to for a boost depends on what task you’re doing. Classical music helps with focus and mental clarity, whereas pop music gives an overall energy boost. It depends on your personal preferences, though. If you’re just waking up, find music that has a positive message, a solid beat, and makes you want to get up in the morning. These qualities help your brain adjust from sleeping to being fully awake. Throughout the rest of the day, listen to whatever you’d like. If you’re trying to keep the energy up, opt for something with a solid, quick tempo. A somber folk ballad isn’t going to give you quite as much of a kick as a bright pop tune.
Go outside to soak up the sunlight. Staying indoors too long poses a variety of problems, such as decreased brain function, vitamin D deficiency, and general sluggishness. Staying inside also has a tendency to destabilize your mood. Fortunately, stepping outside for at least 30 minutes every day will help counteract the effects of being indoors. Go outside, soak up the sun, walk around, and feel yourself instantly revived. If you can, take your walks in a park or forest reserve. Nature has been proven to drastically improve your mood and mental state. Biking is a great way to get outside and exercise at the same time! Even when it’s cold out, simply throw on a coat and enjoy the brisk air.
Exercise to increase your energy levels. Exercise boasts a variety of health benefits and boosts your energy. Exercise increases your heart rate, which increases your blood flow and helps with circulation. Also, the increased oxygen in your blood boosts your metabolism and tricks your brain into producing energy. Exercise also releases the hormone cortisol, which packs an energy punch. How to get some quick exercise: Walk in place for 100 steps Jog in place for two minutes Climb a few flights of stairs Chase your children or dogs around the yard Turn on some music and dance Do 5-10 pushups or sit-ups
Find something funny enough to make you laugh to release endorphins. Endorphins are those special chemicals in your brain that make you happier. Laughter increases your endorphins, and those endorphins give you energy. Watch a funny video online, ask someone to tell you a joke, or read a few jokes online and laugh. You’ll feel an immediate pick-me-up if you do!
Have a cup of green or black tea for a mild caffeine boost. Green and black tea are both caffeinated, making them natural pick-me-ups. Both of these teas offer a host of other health benefits, such as antioxidants, which makes them a great choice for naturally boosting your energy. For an added treat, mix a little bit of honey in with your tea, which is another natural energy source.Tip: Coffee can be fine, but you’re more likely to crash after the caffeine wears off. Tea tends to be processed a little slower than coffee, which makes it better if you’re looking for a sustained boost. Caffeine can make some people jittery. To avoid getting the jitters, snack on a high-protein food like cheese, or add milk to your coffee and make a latte. The protein will impact how your body metabolizes the caffeine, reducing any jitters you might get. Limit your daily caffeine consumption to 1 drink if you can, since too much caffeine can cause you to build a tolerance.
Treating Your Body and Mind Right
Sit up straight to stay alert and avoid muscle soreness. You might have a tendency to slouch, especially if you spend a considerable amount of time in front of a computer or at a desk. Slouching can lead to cramps, muscle soreness, and make you feel sleepier than you really are. Sitting up straight with your spine directly under your neck will keep you awake and feeling good. Don’t fight off yawns. Yawning is a way for the body to get a big oxygen boost when you’re starting to get tired. Yawning will actually wake you up if you let it out!
Practice square breathing to relieve stress and boost energy. How you breathe impacts how your body processes oxygen, which influences your energy levels and overall alertness. One way to stay energized is to practice square breathing. To do this, inhale, hold your breath for 2 seconds, exhale, and hold your breath again for 2 seconds. This will stabilize your breathing and make sure that you stay wide awake. This is also a great way to relax if you’re stressed out or under pressure.
Choose snacks that contain carbs and protein for balanced blood sugar. Combine a carbohydrate with a protein to boost your blood sugar for a prolonged, sustained period. The combination of carbohydrate and protein work together to increase your blood sugar: the carbs give you an immediate burst, whereas the protein gives you a sustained boost. Together, munching on this combination will get you through your afternoon efficiently. A good way to do this is to eat half of an apple with peanut butter, half a bagel with peanut butter or cream cheese, a bowl of whole-grain cereal, yogurt, milk, or fresh fruit.
Meditate to relieve stress and indirectly boost energy. One of the body’s responses to stress is fatigue and general sluggishness. Meditation is known as a calming, quiet activity, but it actually boosts your energy in the long run as it teaches your body to manage stress. Meditation regulates your mood and helps to alleviate stress. Lowering your stress naturally helps you feel less fatigued and boosts your energy level.Tip: There’s no trick when it comes to meditation. Just sit comfortably in a chair or on the ground and close your eyes. Focus on your breathing and allow yourself to reflect on whatever’s on your mind. If you want help meditating, try a guided meditation video or find a set of instructions from the internet.
Do some power posing in the mirror to boost your confidence. Go to the bathroom and stand in front of the mirror. Flex your biceps like you’re showing off, get into a fighting stance, or put a single fist in the air. It may feel silly, but posing in the mirror can trick your mind into releasing a small dose of endorphins and adrenaline. This is a great way to give yourself a boost before a big meeting or presentation.
Sleep for roughly 8 hours a night to stay alert throughout the day. If you find yourself getting tired during the day, the chances are good that you need more sleep. Aim for 7-9 hours of sleep per night based on what you know about your body. Keep in mind, sleeping too much may leave you feeling more tired than before. If you’re a teen, try to get 8-10 hours of sleep each night. Your developing brain needs a little more rest for all the growing you’re going through!
Limit your alcohol consumption and quit smoking. Alcohol makes it hard to get a good night’s rest—even if you think you’re sleeping soundly. Alcohol is also a sedative, which makes it more likely that you’ll get tired. Nicotine is a stimulant, which causes you to crash after the effects wear off. Tobacco is also not good for your health anyway, so it’s best to quit smoking if you’re a tobacco user. Never drink more than 1-2 alcoholic beverages in a night.\
When to Seek Medical Care
Talk to your doctor if you make changes but still feel tired. You should start feeling more energetic after making lifestyle and diet changes. However, this may not work for everyone, especially if you have an underlying condition. If you still feel tired, see your doctor to find out why and learn about your other treatment options. Tell your doctor how long you’ve felt fatigued and what you’ve tried so far to boost your energy. Then, ask them what they recommend to help boost your energy levels.
See your doctor if you’ve been extremely tired for 2 weeks or more. While you probably don’t need to worry, you might have an underlying condition if you’ve been feeling fatigued for at least 2 weeks. Visit your doctor to discuss your symptoms and find out why you feel so tired. Then, talk to them about your treatment options so you can feel better. You may be able to continue using natural treatments, and your doctor might be able to make additional recommendations. However, your doctor may diagnose you with an underlying condition that requires medical treatment.
Get immediate medical care if you start having thoughts of self harm. Sometimes tiredness and fatigue are caused by a mental health condition. Because of your mental illness, you might also start having thoughts of harming yourself. If this happens, talk to someone you trust and visit your doctor immediately. Alternatively, go to the emergency room to get help. Your life is valuable, and things will start to get better. Talk to someone who can assist you in getting the help you need. You can also contact the 988 Suicide and Crisis Lifeline if you're in the United States by calling or texting 988. If you're outside of the United States, contact your country's suicide prevention hotline.
Check with your doctor before making diet and exercise changes. While diet and exercise changes are often safe, it’s best to make sure they’re appropriate for you. It’s possible that certain foods or exercises might not be safe for you because of medical conditions you have or medications you’re taking. Talk to your doctor before you make these changes so you’re doing it safely. Tell your doctor about the changes you want to make. Additionally, let them know that you’re hoping to improve your energy levels.
Comments
0 comment