Do you feel lethargic all throughout the day? Does your energy level drop and never seem to rise back up? Does the day just seem to drag on? Are you ready for a nap come 3pm every afternoon? If so, these tips are for you. Having energy throughout the day comes from many choices we make from the foods we eat, exercise, sleep, and other lifestyle choices.
Here are some tips on how to increase your energy so that you can get through your day feeling good:
1. Sleep
Sleep is so important and it’s crucial to get the same amount each and every night. You should aim for 7-8 hours of sleep in order to be fully rested. You should wake up the same time every morning, even on the weekends. If you sleep in longer on the weekends, your body’s clock gets thrown off and energy levels go down. Try to go to bed and arise at the same time every night.
2. Music
Music is just good for the soul. It goes with your mood at times, depending on how you feel and can help you recharge. If you are exercising, music can give you that extra push you need to run the last mile. If you are working, music can help boost your productivity. If you are meditating, music can help you get to the quiet and peaceful place you need to go. It’s a great energy booster when you need a pick-me-up during the day!
3. Exercise
If you feel tired, perhaps you aren’t getting in the exercise you need. Exercise is not only good for your body and maintaining your weight, but it’s great for releasing endorphins, which make you feel good. After working out, many people feel like they are on a high and that feeling stays with them throughout the day, so it’s best to exercise in the morning if you can swing it.
4. Water
Since up to 60% of our adult bodies are water, it’s imperative that we drink a lot of water during the day. It replenishes anything we sweat out, keeps us hydrated, and regulates our body temperature. When our bodies are dehydrated, we operate at a sluggish level.You should aim to drink half your body weight everyday (in fluid ounces). For example, if you weigh 140lbs, you should drink at least 70 ounces of water a day, depending on your activity level, climate, and many other factors. If you aren’t into the taste of water, try adding some strawberries, lemon, lime, cucumber, orange, or pineapple pieces to the water. It gives it a sweeter taste and you’ll find yourself reaching for more than you usually would.
5. Snacks
Think of your body as a car that needs fuel to work correctly. When you feed your body junk, it’s going to work slower and you won’t be as productive. When you feed your body healthy food, it’s such a big difference. You’ll feel better, focus better, and have more energy. You want to pick snacks like an apple and almond butter, turkey breast and string cheese, walnuts and a pear, Greek yogurt with berries, and cottage cheese with pineapple. You want your snack to be a mix of protein and fiber, with little sugar so that your blood sugar doesn’t spike.
6. Dark Chocolate
A small piece of dark chocolate can even do the trick to give you an energy boost in the middle of the day. Make sure you don’t overdo it though.
7. Vitamins
Vitamins help to replenish what our body might be lacking. Vitamin B12 is great for providing us extra energy. You can take a pill form or even get it as a shot from a doctor.
Vitamin D can also help with boosting energy, in addition to many other wonderful things like increasing bone density and helping with moods.
8. Drinking
Happy hours are fun. Having a drink in the middle of the day is nice, but it’s not so great for booting your energy. In fact, it does just the opposite. You might be on a high (or have a buzz) for a short time, but then that turns into making you feel tired and very unproductive.
9. Clothes
Have you ever noticed on a rainy day that everyone tends to dress for the yucky weather? Why not pick more cheerful and brighter colors to dress in? You will be amazed at what it does to your mood. It’s an instant pick-me-up for sure! My running shoes are 14 (yes, 14!) different colors and I love them! I get comments on how fun the colors are every time I wear them and they just make me want to lace them up and go for a run. I swear, I even run faster when I’m wearing them.
Also, take time with your appearance. When you are out and about, put a little more effort into the clothes you choose, the makeup you wear, and fixing your hair. It makes such a difference when you just feel good about yourself. You feel like you can do anything and that you are unstoppable. And a good pair of heels doesn’t hurt either, ha, ha!
10. Mid-day Yoga
Instead of reaching for a cup of coffee or an energy drink mid-afternoon, try standing up and stretching a bit. If you are at home, stretch out your spine by lying on the floor, knees folded in, and rocking back and forth. It’s a great way to release tension and give you a boost in energy. Even taking 10 deep breaths with your eyes close can revitalize you. Try it!
11. Sun
Go outside and bask in the sun for 15 minutes. The sun will give you a boost of energy due to the vitamin D. You’ll feel good and refreshed. Make sure you wear sunscreen, of course!
12. Laugh
Laughter really is the best medicine. Call up a friend or read something funny to make you laugh. It really does wonders for your mood and making you feel good. It’s also a nice way to take a break in the middle of your day.
If you tend to wake up tired and never seem to be fully awake, these tips are for you. If you do have energy up until the afternoon, try a few of the ideas above for a week and see if you notice a difference. I bet you’ll feel more energized and be ready to tackle anything that comes your way!
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