When your energy levels are low, it can seriously impact your quality of life and alertness, as well as your physical and mental well-being.
Finding ways to naturally boost your energy levels, however, isn’t easy. Below, we discuss the best ways to naturally boost your energy levels and combat fatigue.
Reduce Blue Light Exposure in the Evening
Computers, television screens, tablets, smartphones, LED and CFL bulbs all emit blue light frequencies. Studies show that blue light during the day keeps us active, but exposure in the evening has harmful effects. This is because blue light tricks the pineal gland into thinking it’s still daytime, resulting in reduced production of melatonin.
Melatonin is a neurotransmitter necessary for a restful sleep. So by avoiding using your screens about two hours before bedtime, you’ll help your brain relax so you can produce the correct amount of melatonin and have a restful sleep and feel recharged in the morning.
Get Up and Move Your Body
If you have heard it once, you have heard it dozens of times. Getting regular exercise is essential to your health. However, did you know it can also boost energy levels?
If you have ever completed a strenuous workout, you may think that you would be more tired after exerting so much energy. However, this is not necessarily true. Exercise boosts your endorphins, which helps give you more positive energy and feelings. It also helps to boost your epinephrine and norepinephrine release, which are hormones which can make you feel more energized after you catch your breath.
Eat More Brain Food
Food fuels your body. Eating the right foods – particularly those with a low glycemic index – can help you to maintain energy levels throughout the day. Experts also recommend that you break your meals into smaller portions, every few hours, instead of eating three large meals. This helps to maintain a steady supply of energy instead of going through lapses between meals.
Allow Yourself to Get Significantly More Sleep
Exercise can also help you sleep better, which is another essential part of boosting energy levels naturally. Sleep is another of the essential basics that help maintain your health and mental well-being. Getting quality sleep can lead to serious lapses in energy, amongst other things. Your mattress may play a role in the quality of sleep you get each night. There are thousands of different types of mattresses to choose from to ensure you optimize your sleep and wake up refreshed. These include coil, memory foam, latex and other similar material options.
However, if you also suffer from breathing disorders like asthma, sleep apnea, and chronic obstructive pulmonary disease (COPD), switching to an organic mattress may be the best option. Eco-friendly mattresses are manufactured using strict methods that eliminate the use of toxic chemicals. These chemicals release fumes that can affect your lungs and inhibit the quality of sleep you get. If you aren’t ready to get a new mattress, an non-toxic topper and a hypoallergenic pillow provides an additional layer of protection for your respiratory system.
Drink Plenty of Water
If you are feeling fatigued, you may be dehydrated. Sodas, juice, milk and other liquids may be flavorful but water is the most important fluid you can provide your body with. From your respiratory system to your energy levels, failing to provide the water your body needs can impact your energy levels as well as your health.
In fact, studies show that even small levels of dehydration affect our moods and cognitive performance. If you have gotten plenty of sleep and are watching your nutrition, try grabbing a glass of water and drinking up.
Socialize in Moderation
This may come as a surprise, but your social engagements help naturally boost your energy levels as well.
Social isolation can impact both your mood and energy. This is true especially as you age. A good social support network can boost your health, spirits, and energy. This is particularly true for extroverts, but introverts get the same benefits even from smaller engagements, such as with their partner or close group of friends. This is because, as humans, we tend to feed off of each other’s energies. If the people around you are lively, engaged and excited, you naturally will be as well.
Minimize Unnecessary Stress
If you are stressed, you may feel overwhelmed, drained and anxious constantly. This can lead to feelings of extreme fatigue. Finding ways to reduce your stress, therefore, can help naturally boost your energy levels and improve your overall mood.
Not all stress can be avoided. That is a part of life. However, there are ways that can help you minimize the impacts of stress and reduce its toll on you. Meditation, exercise, deep breathing, or engaging in hobbies you enjoy are all wonderful ways to help alleviate stress levels.
Limit Your Alcohol Intake
Plenty of people enjoy drinking alcohol every now and then. But did you know alcohol is actually a sedative? This means it can make you feel drowsy.
That being said – just because alcohol makes you feel tired does not mean a “nightcap” will help you sleep better. In fact, as a diuretic, alcohol can actually interrupt your sleep because it will trigger constant urination that will interrupt your sleep throughout the night depending on how much you have decided to drink. If you have overdone it, you will likely feel dehydrated, exhausted and nauseous as well which can further decrease your energy levels and impact your ability to sleep.
Monitor Your Caffeine Levels
Caffeine is known to temporarily boost energy levels. However, you should use this to your advantage instead of overdoing it. What does this mean? Drink a cup of coffee or tea in the morning. It will help sharpen your focus and mind in the early morning hours. However, do not consume caffeine constantly as it will impact your tolerance levels. That means you will have to continually increase your caffeine intake in order to get the same energy boost you initially did.