With everything that is going on in our daily lives, it is no wonder many people are left feeling drained and tired. There are a few ways you can help boost your energy levels, though!
If you are feeling tired and it is due to your lifestyle, you can start to feel better with a few simple steps. We looked at some of the best ways to improve energy levels throughout the day.
Work On Your Sleep Schedule
Getting enough sleep is important to ensure you have the right amount of energy to get you through each day. But, when you’re busy, it’s easy to put sleep on the bottom of your to-do list! From pushing back bedtime to fulfil a task to missing out on a couple of hours of sleep because of shifts at work, lots of people miss out on hours that need to be spent in bed.
Moreover, it’s been estimated that 20 – 30% of the general population might experience trouble sleeping, hence missing out on essential rest time. This lack of rest can lead to you feeling sluggish, irritated and exhausted. If you typically feel this way, you might need to think about whether you’re getting sufficient rest.
It’s advised that you aim for around 7 hours of sleep per night, although some individuals need a little bit more. On the other hand, you might require a little less. It all depends on the individual and your personal needs.
If you want to get more sleep into your day/night, you can try relaxing with activities to help you unwind before bed. This could be putting in the time to have a bath, reading a book or simply going to bed earlier than you normally would.
It may also be a good idea to try and stay clear of using any phones or other screens around bedtime. Screen use has been linked to inadequate rest quality, absence of sleep and also increased drowsiness throughout the day.
Perhaps you just have too much on your mind at bedtime and you just can’t get to sleep? If you find yourself overthinking and feeling wide awake at night, you can try reflection or mindfulness practices to soothe your hectic mind.
Reduce Stress and Anxiety
It’s not uncommon for people with hectic lives to really feel stressed or overloaded. Feeling like you are tense can indicate that you have a hard time focusing or have trouble switching off. This can take a toll on your physical and psychological health. But, feeling stressed can also impact on your energy levels.
In most cases, it may not be possible to entirely eliminate stress and anxiety from your life. Nevertheless, if you decrease lifestyle-related anxiety, it could boost your energy. How can you do this? The easiest way is by taking time to relax, unwind or get in at least 30 minutes of exercise every day. Any form of self-care can help reduce your stress levels. You can also attempt mindfulness or reflection techniques, which may reduce tension.
Nevertheless, it is essential to keep in mind that if you feel very worried and your anxiousness is serious, you might need to seek medical help from your doctor or medical practitioner.
Cigarette smoking is one of the unhealthiest things you can do for yourself. The smoke from cigarettes is extremely dangerous and increases your risk of many health problems such as lung cancer, cardiovascular disease and stroke. The contaminants can also reduce the effectiveness of your lungs. Gradually, this can reduce the quantity of oxygen carried around your body, making you really feel tired.
If you’re a cigarette smoker, to help improve your energy (and also your health and wellness) is to quit smoking altogether. If you’re having a hard time quitting, you might find it easier to transition to a nicotine replacement like gum or an e-cigarette.
If and when you do decide to quit once and for all, have a chat with your doctor who can direct you in the best direction for your own personal needs.
Start With A Nutritious Diet Plan
If you’re always feeling tired, sluggish and have low energy, it could be worth having a look at your diet. When you’re getting the right nutrition, you lower your risk of developing chronic conditions and this can also affect your energy levels. Your diet can have a significant impact on how you really feel from day-to-day.
Your body requires fuel to keep you going. Choose nourishing foods for the majority of the time as this will fuel your body with the nutrients it requires to function better. If you’re consuming plenty of processed foods high in sugar and fat, you might find this impacts your energy, your health and your sense of wellbeing.
In saying this, it’s also important not to choose a heavily restricted diet. Extreme dietary constraints can lead to an absence of both calories and essential nutrients, such as iron, which can adversely impact your energy levels. Even if you are trying to lose weight, cutting out whole food groups is never ideal. Instead, choose a balanced, nutritious and varied diet to help improve your health and energy levels.
Getting the right nutrients, vitamins and sleep all play important parts in helping you to feel better throughout the day. If you’re unsure of any of the information provided or wish to have some personalised advice, have a chat with your doctor today. They will be able to assess your health and if required, send you for further tests to see why you may be experiencing a lull in your energy levels.