Get Enough Sleep
Sleep is one of the most important ways our bodies get energy. It determines how you start your day and how much energy you’ll have to do your tasks. Adults need between seven and nine hours of sleep every night. When you get enough sleep, you feel more alert throughout the day, leading to better decision making, an improved mood and a better immune system, among other positives.
When you go to sleep, give your body time to wind down and fall asleep so that you get the necessary amount your body needs. Going to sleep and waking up at the same time every day will help your body get into a routine and fall asleep faster each night.
Prepare a Filling Breakfast
Is breakfast the most important meal of the day? The answer may be subjective, but starting your day off properly after a restful night of sleep is essential. For breakfast, lunch and dinner, it’s helpful to have a balanced meal. When your meal is balanced, you’re eating a combination of protein, carbohydrates and healthy fats.
Proteins for breakfast include Greek yogurt, tofu, eggs, sausage, ham and more. Carbs are especially vital at breakfast because they’re your body’s preferred energy source. You can find carbs in fruits, potatoes and whole-grain bread. Healthy fats, also known as unsaturated fat, are another energy source for your body, and you can find them in avocados, nuts, seeds and fish.
Eat Snacks Between Meals
Eating a balanced meal is excellent and can keep you satiated for a while. But, if you know you’re going to have a long time gap between meals, you can try eating snacks in between so you can re-energize yourself. Fruits particularly are great energy boosters because of their sugar content. Fruits like berries, bananas and apples are low in calories and have fiber that will help regulate your digestive tract. Foods high in fiber take longer for your body to digest, so they keep you fuller than low-fiber foods.
Drink More Water
Water is an essential part of our daily diets. You probably knew that already, but it’s worth repeating. Water plays an integral role in our bodies by regulating our body’s internal temperature and aiding digestion. If you work outside or anticipate being outside for an extended time, ensure you have enough water to keep yourself hydrated.
Water is a preferred beverage because it has no calories and is the most abundant resource on Earth. If you want water but want a tastier beverage, try adding lemon into your glass for a bright citrus flavor. Simply adding lemon juice to your water or drink of choice also has health benefits like a soothed throat, regulated blood sugar and clearer skin.
Go for a Walk
If you’re feeling sluggish, one way to mitigate that is to do some exercise. The exercise can be as simple as taking a quick walk around the neighborhood. Walking, especially outside, can increase your blood flow and give you the fresh air your body craves. The blood reaches as far down as your legs and up as your brain, giving you energy. Physical exercise can boost your immune system, which helps prevent you from getting sick and losing the energy you’re trying to gain.
Take a Cat Nap
Sometimes you can try to do everything right, but you still can’t get a good night of sleep. There could have been a storm, a family emergency or a full night of dogs barking. If you are unable to get adequate sleep, try fitting a nap into your schedule the next day. Rest as short as 20 minutes can be the reset your body needs. You’ll feel more alert and ready to take on the rest of the day.
Drink Caffeine
If you’re a coffee drinker, you’ll like this tip. Caffeine is a stimulant that effectively gives your body an energy boost during the day. Stimulants help your brain and nervous system by distributing chemicals around your body. The chemical circulation helps explain if you’ve ever felt an adrenaline rush after drinking coffee.
Be mindful of your caffeine intake and avoid drinking it in the evening because it may give you too much energy when you want to rest.
Check Your Thyroid
Sometimes your energy levels can be out of your control. If you try a bunch of different strategies and nothing seems to work, it may be time to speak to a doctor to see if there is an unknown health issue. One possibility some people deal with is a dysfunctional thyroid. Hyperthyroidism leads to an overactive thyroid that speeds up your metabolism. Hypothyroidism makes your thyroid underactive and your metabolism slower. Either issue with your thyroid leads to tiredness and general fatigue.
Small Changes, High Rewards
Taking steps to give yourself more energy is commendable because your body and mind will reward you in many facets of your life. Changes as simple as drinking more water, going for a walk or going to bed 30 minutes earlier than usual can profoundly impact your energy levels. These eight minor adjustments and any other tip you try will compound and give you more energy daily.
About The Author
Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find her in a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.