The feeling of being fatigued can be detrimental to some people. Whether you are struggling to get out of bed in the morning or you can’t focus on your work in the day because you can hardly stay awake. Next time you are feeling like you need a dose of energy, avoid the coffee cup and go for one of these top natural ways to feel energized throughout your day.
1. Stay Hydrated
If you are struggling with fatigue this can be the result of dehydration. Most people forget to drink enough water per day because life can get busy. However, if you want to feel more energized you should try drinking the recommended 8 glasses of water a day. A good way to do this is to keep a large water bottle with you at all times so you remember to keep drinking! Drinking enough water has many health benefits, so not only will you be feeling more alert but your body will be thanking you for it too!
2. Have a Consistent Sleep Routine
Having consistent bedtimes and wake-up times is key to feeling energized in the day! According to the Centers for Disease Control and Prevention, 35% of adults don’t get enough sleep (7 hours per day). There are several things you can do to help you get better quality sleep, and part of that is setting up a nightly routine that you can stick to. Consider it a time to de-stress, perhaps relax with a warm bath, or to read a book. Avoid using phones or watching TV for at least 30 minutes before you sleep.
Make your bedroom a comfortable and relaxing environment, try shutting out as much light as possible and keeping it at a nice cool temperature. Better sleep is linked to higher concentration and productivity levels and so it is worth giving this tip a go.
3. Drink Guayusa Tea Leaves
For those of you who are not familiar with Guayusa tea, it is a natural source of energy that releases caffeine in a way that makes you less jittery. It has recently become popular as an alternative to coffee as it is a clean source of caffeine that also has more antioxidants than green tea. If you want to get in on the action try visiting https://www.athletesbrew.co.uk for more information on how to get it and the plentiful health benefits that come with it compared to coffee. It is said to have a nice smooth and sweet taste, so hopefully, it will be a nice tasty treat for you.
4. Reduce Alcohol Intake
It is no secret that alcohol acts as a depressant, so consuming any alcohol at lunch or in the afternoon is going to heavily impact your energy levels. Even if you are having it later on in the evening, you risk damaging your quality of sleep. So if you are someone who likes to have a few beers or a couple of glasses of wine after dinner your sleep quality will be much lower than someone who only consumes one or none.
5. Regular Exercise
People often see this tip and are turned off because they think it means that they have to go running every day or go lift endless weights at the gym to feel the benefits. However, that is a big misconception! Exercise comes in many forms and even just making sure you go for a walk each day, you will reap the rewards! Walking for just 30 minutes a day is good for your cardiovascular health, your mental health and will leave you feeling more energized. Alternatively, if you want something different, pop on some of your favorite dance party tunes and just dance away! Dancing is also a great form of exercise and will get your body feeling awake and mobile.
6. Eat High Protein Breakfasts
If you are skipping breakfast or not eating breakfast with enough sustenance then you are setting yourself up to fail, because your brain and body will not be able to wake up without certain nutrients. The best breakfasts for keeping you fuller and energized for longer contain foods that are high in protein, such as, eggs, nuts, yogurt, and grains. Cereals that are full of carbohydrates and sugar will lead to a crash pretty quickly in the day, so avoid those and snack on some protein throughout the day to keep the energy levels up!
7. Reduce Smoking
There are several reasons to reduce your smoking levels, and ideally, if you do smoke you ought to think about trying to quit. Nicotine is a stimulant, which acts to increase blood pressure and your heart rate, and so smoking has been linked to insomnia. Similar to alcohol it impacts your quality of sleep which will then leave you feeling fatigued during the days. While nicotine may give you a buzz in the short term, it will also cause your energy levels to deplete quickly when the hit of the nicotine fades.
8. Let Natural Light In
Letting natural light into your living/working environment is key in combating sleepy feelings. Natural light is one of the factors that affect your circadian rhythms. So for this reason make sure you are opening up the blinds or curtains and letting the light flood in. If you are lucky enough to be somewhere sunny then this will be even more effective as sunlight decreases our sleep hormone, melatonin. Light acts as a cue for our bodies to let them know it is time to wake up, so a brisk walk in the morning will leave you feeling a lot more alert, than just having a cup of coffee to hold us over.
All of these natural ways to increase energy throughout the day are easy to implement in our everyday lives. Since it’s often hectic, out there in the real world, it is essential for us to recharge properly, so we are able to tackle everyday challenges that life brings. Meaning, are good for not only our sleep but also have benefits for our physical and mental wellbeing.