Waking up feeling tired? Can’t beat the daytime slump? These could be signs that different lifestyles are taking a toll on your energy levels, leading to brain fog and outright fatigue.
When you’re always on the go, it can be hard to find ways to recharge. Even so, Dr. Alfred Talliaprofessor and chair of the Department of Family Medicine and Community Health at the Robert Wood Johnson Medical School, explained that often, low energy levels can be corrected by making simple changes in your daily routine.
These are seven Research-backed habits to increase your energyAccording to experts:
Identify healthy ways to cope with stress.
Unsurprisingly, emotional stress can leave you feeling drained.
“Stress has a huge impact on your physical health. If you feel high stress, that can contribute to low energy,” Dr. Nina Vasan, chief medical officer of the mental health app. For realhe told HuffPost.
So, how can you combat stress without looking at it to increase your energy levels? Vasan explained that it’s important to “find ways to incorporate meditation or mindfulness into your daily life,” even if it’s just five minutes a day. Experts can also identify coping skills that work for you – such as writing or reading something that brings you joy it helps you relieve stress and feel more energetic.
Reduce the amount of caffeine you consume.
When you’re feeling tired, try making a third or fourth cup of coffee later in the day to kick back. Even so, drinking too much caffeine can have a paradoxical effectI leave you faint.
“If you drink large amounts of caffeinated beverages throughout the day, it will probably affect how you sleep. This can affect your energy levels,” says Tallia.
It’s important to note that quickly cutting back on caffeinated beverages can leave you feeling tired at first. As Tallia explained, “the body gets used to caffeine as a stimulant, and when it’s not there, you can experience a decrease in energy.”
Most experts recommend it gradually reduce the amount of caffeine in your diet until you find what works best for you – and don’t reach for that extra cup of Joe even if you feel tempted.
Practice good sleep hygiene and establish a routine.
It goes without saying that catching enough Zzzs is key to boosting your energy throughout the day. However, your energy levels aren’t just affected by how much sleep you get each night, but by sleep itself quality in that sleep.
Practice good sleep hygiene it can help you snooze louder, and give you more pep in your step the next day. Sleep hygiene includes adopting habits such as having a regular sleep schedule and turning off the lights at night. Plus, Tallia said it’s important to clear your mind by doing night activities you find relaxing.
Even when you practice good sleep hygiene, you may find that you wake up feeling tired. Raelene Brooksdean of the College of Nursing at the University of Phoenix, said that could indicate a sleep disorder like this. sleep apnea. If you suspect you have a sleep problem, don’t hesitate to visit your doctor.
Move your body throughout the day.
Try to incorporate exercise into your day – even if it’s a small amount. Research has shown that Daily exercise and movement are important to increase energy levels. You don’t have to lift weights or run five miles a day to reap the benefits of exercise.
“I say low impact movement it’s shown to increase your oxygen flow and hormone levels, which gives you a boost of energy,” explains Vasan. “It’s the No. 1 tip I recommend to anyone who feels tired.”
Drink plenty of water.
Dehydration is a common cause of low energy. According to Brooks, the science behind this is clear: “Our red blood cells carry oxygen. Ideally, a thick and round red blood cell allows for a full capacity to carry oxygen,” he said. “When we are dehydrated, red blood cells shrink and this reduces the cell’s ability to carry full oxygen. Low oxygen levels are manifested by fatigue, irritability and restlessness.”
If you struggle to track your water intake, consider trying hacks like investing in a smart water bottle to ensure you’re drinking enough H2O every day.
Be aware of your screen time during the evening, as well as during the day.
It almost goes without saying that too much screen time at night can disrupt your natural sleep cycle and energy the next day. As Vasan explained, “spending too much time on your phone, computer or watching TV can cause fatigue. disrupting the neurotransmitters necessary for sleep and restoration.”
However, the amount of time you spend looking at your phone or computer during the day can have a negative impact on your energy levels. Too much screen time can lead eye strainwhich can cause headaches and make it harder to concentrate.
We live in a digital world, so spending a lot of time staring at a screen is inevitable for many people. Making a “20-20-20 management” habit is a step towards dealing with fatigue. According to Harvard Business Review, “when working on a laptop, take a break every 20 minutes. Look at something 20 meters away for 20 seconds to give your eyes a chance to rest.”
Avoid skipping meals.
If you’ve ever skipped breakfast or worked out right through your lunch hour, you’ve probably noticed that you feel groggier than usual. While it’s common to skip meals, make it a goal to eat nutrient-dense foods and snacks throughout the day. it can increase your energy levels.
“Your brain needs nutrition to function properly,” Tallia said. “Most people don’t eat food, and blood sugar levels go up and down throughout the day.”
Furthermore, Tallia told them to stay away fashionable meals which encourage people to drastically reduce their caloric intake or eliminate important groups of nutrients such as carbohydrates. This can drain your energy.
Although it’s normal to wake up feeling low on a regular basis, chronic fatigue can indicate a health problem.
“If you eat well, sleep enough, combine movement and exercise in your daily life but you feel tired for more than two weeks, you should consider reaching a medical professional,” said Vasan, explaining that the loss of energy “It can be a sign of mental and physical health issues from good to serious. “
In the end, increasing your energy often comes down to taking on a variety of activities and current habits that can drain you. Adopting some simple changes in your daily routine can be the key to beating burnout once and for all.