Sustaining and boosting energy levels is pretty much a topic on everyone’s mind all of the time. Because let's face it, stress and exhaustion have become inevitable byproducts of the busy lives we all lead. Still, there are daily practices and ways to manage tiredness and improve our energy levels on a day-to-day basis so that we can get more done and feel happy doing it. To help you make the most of your time, we've gathered 10 of the best energy-boosting tips to help you get energized right now.
Spend Time in Nature
Stepping outside, putting your feet on the ground, and embracing nature is a sure way to boost energy. Whether that means going for a quick walk or checking on your garden, research suggests that being in nature (ideally with a tree or two in sight) can make you feel more energized and alive. And if you want an additional boost, experts found those who exercised outdoors appeared more energized and less moody and tired throughout the day. Plus, the sun supplies a healthy dose of vitamin D to invigorate the mind and body.
We all know that exercise is good for us, really good in fact. A morning workout, in particular, can propel you to have an energized and productive day by giving you a burst of feel-good hormones, reducing stress, and setting a positive tone for the rest of your day.
Step Away from Screens
Staring at a computer screen all day strains the eyes, causing dizziness, headache, dryness, and exhaustion. Though it might be necessary to use your phone or computer all day for work, it is a good rule of thumb to live by the rule of 20 (something eye doctors love to recommend): every 20 minutes, look away from your screen and stare at something at least 20 feet away for 20 seconds. This decreases eye strain and reduces whole body (and brain) exhaustion.
Eat for Energy
Our bodies are fueled by food, so eating healthy, well-balanced meals and snacks can provide you and your body with the fuel you need for a productive day. But when it comes to prolonged energy and satiation, the types of foods you eat do matter. Ideally, you want to eat foods that support stable blood sugar levels so that your energy doesn't massively dip throughout the day. Balanced meals and snacks, aka ones that include healthy carbohydrates, fats, and protein sources, are what will keep your energy levels up during the day.
In addition to eating all the right foods, we can give our bodies and minds an extra jolt of energy through adaptogens such as cordyceps, ginseng, astragalus, and ashwagandha to support energy, immune health, and fatigue resistance. Plus, they are easy to supplement into your daily regimens, like adding some into your morning coffee or tea.
Relax and Let Go
Sometimes we need to relax in order to feel rejuvenated. A lot of our energy is powered through the mind, so a mind that is distracted and tired can severely affect the energy and outcome of your day. Luckily, it doesn't take long to calm the mind and recharge into a state of deeper focus. Short and simple meditations or breathing techniques can do the trick (plus relieve energy-sucking stress). Even turning your phone and computer off for thirty minutes can give your brain a much-needed break.
Drinking water and staying adequately hydrated each day should be at the top of your priority list. Not only is drinking water essential to our health, but not drinking enough water can cause dips in mood and energy level. To stay on top of your hydration, pay attention to your thirst levels as well as your urine color. If your urine is darker than a pale straw yellow, you are probably dehydrated (though some supplements and foods can influence your urine color).
Get Better, Sounder Sleep
Getting good, quality sleep is so pertinent to our health and well-being, but it is also something that we can easily neglect through late-night Netflix sessions and stress-related ruminations. We may even think we can get more work done by cutting back on sleep, but according to sleep experts, getting at least seven hours of sleep a night is necessary for our cognitive, emotional, and physical health. Creating a calming nighttime routine is one effective way to help you get better, more restorative sleep. Plus, a nighttime routine is entirely customizable, but do be sure to limit screen time as much as possible before bed.
Get Up and Stretch
Learning to manage stress and knowing when to take work breaks are essential components for increasing and sustaining daily energy levels. Even a few standing desk stretches or a quick mid-day yoga session can reduce stress, anxiety and increase energy. These simple movements will boost your circulation, stretch out tired muscles, keep your mind focused, and keep your body active throughout the day.
Opt for Natural Sources of Caffeine
Our bodies naturally experience a dip mid-day, and it’s around 2 to 3 o'clock when our energy is at its lowest. For these mid-day energy dips, try reaching for natural caffeinated energy sources instead of sugary energy drinks. A cup of coffee, green tea, or matcha can give you the boost of energy you need to tackle the rest of your day while simultaneously supplying the body with a healthy dose of antioxidants.