6 Methods To Increase Energy Levels
Everyone knows what it feels like to be tired. Some days are harder than others to complete your work and get through the day.
Maybe you didn’t get enough sleep last night. Or maybe you overworked yourself the day before and are still trying to recover. Though it’s normal to have off-days, if you’re consistently having problems with your energy, you may have some deeper, underlying issues you need to address.
Having ample energy and focus every day is key to your success and productivity. If you’re dragging yourself through each day and essentially forcing yourself to fulfill your responsibilities, it is inevitable that you’ll burn yourself out.
There are a plethora of caffeinated drinks like coffees and energy boosters that can provide a temporary boost of energy. But caffeine should not be relied on as an everyday energy source.
Simply taking caffeine will not solve the root issue of you being tired. More than likely, there are habits in your lifestyle or deficiencies in your body that are causing your lack of energy.
Do you constantly feel lethargic, apathetic, and overall, exhausted? If so, we at Shop Hope are here to help! Here are our six methods to help increase your energy levels.
Sleep More
The most common reason you might be feeling tired is insufficient sleep. Too often, people sacrifice their sleep to try and get more work done. However, if you’re not feeling energized and motivated while working, you’re probably not going to be as productive.
To get the maximum efficiency out of yourself, consider adding an extra half hour to an hour to your sleep schedule each night. Though you may feel like you’re losing out on time, you’ll be making up for it with a better ability to perform.
In 1942, the average American got 7.9 hours of sleep every night. According to a 2019 Gallup poll though, Americans are now only averaging 6.8 hours of sleep every night. From 1942 to 2013, the number of Americans getting less than six hours of sleep each night increased from 11% to 40%.
If you’re having trouble sleeping, try to avoid using your phone and other electronics with a screen before bedtime. The use of screens has been heavily linked to poor sleep and increased drowsiness throughout the day.
Before you go to bed, you should also avoid engaging in activities that demand a lot of effort and are high in stimulation. Instead, opt for more easygoing, calming activities. For instance, instead of getting extra work done right before sleeping, it would be more ideal to read a book or lay down and listen to some music.
If you’re still having issues, try some meditation or mindfulness practices to ease your mind. Meditation and mindfulness promote sleep by forcing your mind to focus on just one thing. By putting aside all of your stresses and concerns to just hone in on a single mental image, your body will naturally feel more relaxed.
Manage Your Stress
Another common reason for lacking energy is stress. You may not realize it, but stress actually eats up a large portion of your energy. Without a clear head and a cool attitude, it can be difficult to focus on anything.
Make sure to take care of yourself outside of work. You have a life outside of your job that deserves attention as well. Always take time to have some fun every once in a while and do something that you genuinely enjoy and love.
On the other hand, if you have something weighing on your mind, it may be beneficial to talk to a friend or relative. If there is something in your personal life that needs to be addressed, deal with it as soon as possible. Leaving issues to linger and grow while you are trying to be productive is a recipe for disaster.
A common misconception is that you can push away your problems to deal with your current duties. However, this type of behavior is extremely unhealthy and will almost always lead to an ugly unraveling of issues later.
If situations in your personal life are causing you significant distress, think about joining a support group or perhaps seeing a therapist to talk to. Simply having an outlet for your thoughts can be very comforting. You can also try relaxation therapies like meditation, self-hypnosis, yoga, and tai-chi.
Unfortunately, stress is a part of life. It is probably not possible to be free of stress entirely. But by taking the proper measures to care for yourself, you’ll be able to focus and feel ready to take on each day.
Don’t Overwork Yourself
In the same vein as sleeping more, you might also want to consider working less. Fatigue is a very common byproduct of overworking yourself.
Overworking yourself isn’t just limited to your actual work either; you can overextend yourself in all aspects of life including your work, your family, and your social responsibilities.
If you’re looking for a boost of mental clarity in your work day, try checking out some natural, dietary supplements like our mind capsules. They’re packed with Ginkgo biloba, St. John’s wort, and Bacopa monnieri, all designed to help increase your energy and focus.
Get Some Exercise
Exercise is another effective method of raising your energy levels. It provides your cells with more fuel to burn and promotes the circulation of oxygen in your body. Exercise has even been linked to increased dopamine levels in the brain, which helps elevate your mood.
Also, exercise is almost a guarantee to sleep better. If you have difficulties falling or staying asleep, it may be helpful to get in a short workout during the day.
Exercise can be intimidating. A lot of people avoid exercise because of the amount of commitment they feel it requires. But you don’t have to be a marathon runner to be active. Even taking a brisk, ten minute walk once a day can dramatically improve your energy and overall health.
Change Your Diet
One reason you may be tired is your diet. Not getting enough nutrients in your meals every day can lead to decreased energy.
Eating a well-balanced diet can greatly help how you feel every day. Particularly, food with a low glycemic index can help avoid dips in energy because their sugars are absorbed more slowly by the body. Some foods that contain a low glycemic index include whole grains, vegetables high in fiber, nuts, and some oils.
Typically, foods high in carbohydrates have the highest glycemic indexes. The glycemic indexes for proteins and fats are practically at zero.
If you have trouble finding the time to eat, it could be valuable to take a supplement to balance your daily nutrient intake.
Here at Shop Hope, we offer premium cognitive support in the form of our mind capsules, a blend of essential vitamins and minerals to boost your focus. They also support long-term brain health and assists with the processing of information.
Avoid Smoking
If you’re a smoker, you may not want to hear this. But smoking is one of the most harmful things you can do to your health and especially, for your energy.
In addition to risking health conditions like lung and heart issues, the toxins and tar in cigarettes also decrease the efficiency of your lungs. After months or years of smoking, the amount of oxygen in your body can be reduced, causing you to be tired.
Conclusion
Life can get hectic. That’s why it’s important to keep our bodies healthy and to keep our minds sharp. Without solid energy, you won’t be able to get through the day.
Part of having a great day is having the energy to do what you want to do. If you have a busy work day planned, you want to feel confident that you can give your best effort. If you’re having a picnic with your kids in the park, you want to feel attentive and present in the moment, so you can be there for your loved ones.
Many people find themselves tired and unmotivated often. If this sounds like you, it might be time to make some adjustments to your lifestyle. A slight change to your sleep schedule or to your diet can go a long way. It’s completely normal to be overly tired some days. But if you’re feeling a lack of energy every day, a change may be needed.
So put down the cup of coffee. And put in the effort to feel your best. Though you may have responsibilities and people you need to take care of, the one thing you need to prioritize is caring for yourself.
Work smarter, not harder. Working yourself to the bone may feel productive, but is it really? If you’re having to drag yourself through each day and basically making yourself work, you may be working counterproductively.
Sources:
Energy & Fatigue 9 tips to boost your energy | Harvard Health
Top 10 Ways to Boost Your Energy | WebMD
Sleepless in America | Advisory
Exercise Benefits Brain Function: The Monoamine Connection | NCBI