There are many lifestyle factors that affect our energy levels and make it difficult for us to do our daily chores. Factors that lead on taking a toll on energy levels can lead to brain fog and straight-up exhaustion. You might wake up and feel exhausted or the constant need to take a nap are some of the signs. Finding ways to refuel might be challenging when one is constantly on the go.
However, Dr. Alfred Tallia, professor, and chair of the Department of Family Medicine and Community Health at the Robert Wood Johnson Medical School explained that more often than not, low energy levels can be remedied by adopting simple changes to your daily routine.
Seven research-backed habits to boost your energy, according to experts
1. Identify healthy coping mechanisms for stress
Dr. Nina Vasan, chief medical officer at mental wellness app real says, “Stress has a huge impact on your physical well-being. If you are feeling elevated levels of stress, it can absolutely contribute to low energy.”
How then can you increase your energy levels by reducing unmanaged stress? Vasan explained that it’s crucial to “find ways to integrate meditation or mindfulness into your daily life,” even for just five minutes each day. Experts also say that identifying coping skills that work for you — such as journaling or reading something that brings you joy — can help you destress and feel more energetic.
2. Limit your caffeine use
It may be tempting to brew a third or fourth cup of coffee later in the day if you’re feeling fatigued in order to wake up. But excessive caffeine consumption might have the opposite effect, making you drowsy.
“If you’re consuming large amounts of caffeinated beverages throughout the day, it is probably going to affect your sleep pattern. This can then affect your energy levels,” Tallia said.
It’s crucial to remember that abruptly reducing your intake of caffeinated beverages may cause you to experience initial fatigue. As Tallia explained, “the body gets used to caffeine as a stimulant, and when it’s not present, you can experience an energy slump.” Most experts suggest gradually reducing the amount of caffeine in your diet until you find what works best for you. And not reaching for that extra cup of coffee even when you’re feeling tempted.
3. Create a schedule and decent sleeping habit
It should go without saying that getting enough rest is essential for increasing your energy levels throughout the day. The quantity and quality of the sleep you get each night have an impact on your energy levels as well.
Sleep hygiene involves adopting habits such as developing a regular bedtime routine and dimming the lights at night.
Even when you follow appropriate sleeping habits, you could discover that you still feel worn out when you wake up. That might indicate a sleep disorder like sleep apnea, according to Raelene Brooks, dean of the College of Nursing at the University of Phoenix. Do not hesitate to see your doctor if you think you may have a sleep condition.
4. Stay active
Even a little bit of activity counts toward your daily goal. According to research, everyday movement and exercise are crucial for increasing energy levels. To reap the revitalizing effects of exercise, you don’t have to lift weights or run five miles every day.
“Even low-impact movement is shown to increase your oxygen flow and hormone levels, which give you a boost of energy,” Vasan explained. “It is the No. 1 tip I recommend to anyone feeling fatigued.”
5. Stay hydrated
According to Brooks, the science behind this is quite straightforward: “Our red blood cells carry oxygen. Ideally, a plump and round red blood cell allows for a full oxygen-carrying capacity,” she said. “When we are dehydrated, the red blood shrinks and this decreases the capacity for the cell to carry a full load of oxygen. Low oxygen levels are manifested by fatigue, irritability, and restlessness.”
If you have trouble remembering to drink enough water each day, think about using tricks like buying a smart water bottle to make sure you’re doing it.
6. Be mindful of your screen time
As Vasan explained, “spending too much time on your phone, computer or watching your TV can cause fatigue by disrupting the neurotransmitters that are essential for sleep and restoration.”
However, the amount of time you spend staring at your phone or computer during the day might also negatively affect how much energy you have. Eye tiredness brought on by too much screen time can bring on headaches and make it more difficult to focus.
Given that we live in a digital age, most people cannot resist spending a lot of time staring at screens. The “20-20-20 rule” can help you fight fatigue by becoming accustomed to it. According to Harvard Business Review, “when you’re working on a laptop, take a break every 20 minutes. Look at an object 20 feet away for 20 seconds to give your eyes a chance to relax.”
7. Do not skip meals
“Your brain needs nutrition to really function appropriately,” Tallia said. “A lot of people skip meals, and their blood sugar levels are going up and down all through the day.”
In addition, Tallia advised avoiding fad diets that promote sharp reductions in caloric consumption or the elimination of crucial nutritional categories like carbs. You may run out of energy as a result. Although occasionally feeling exhausted is natural, persistent weariness may indicate a more serious health problem.
“If you are eating well, getting enough sleep, integrating movement and exercise into your daily life but still feel tired for more than two weeks, you should consider reaching out to a medical professional,” Vasan said, explaining that a consistent drop in energy “can be an indicator of a host of mental and physical health issues ranging from fairly benign to severe.”
In the end, increasing your energy frequently requires making a list of various hobbies and present routines that can be wearing you down. To finally get rid of exhaustion, consider making a few small adjustments to your regular routine.
