Ever wondered how to have more energy during the day? It’s easy to feel tired and worn out during the day, especially if you have to wake up early and face an active schedule. It’s also normal to have feelings of burnout and weariness at the end of a busy day. However, if you are experiencing sluggishness and difficulty concentrating or staying awake early in the day, there are healthy steps you can take to lower fatigue and increase your energy levels. Even when your schedule doesn’t allow for much downtime or relaxation, these tips will help you experience greater energy throughout the day.

See 7 Foods You Should Never Eat, Eating Healthy On A Budget and Foods That Detox Your Body.

How to Have More Energy During the Day

1. Proper management of stress

Chronic stress can drain you physically, emotionally, and mentally, making it difficult to maintain high energy levels. Besides, tiredness and fatigue, which are key symptoms of low energy, have been linked to increased stress levels.

To increase energy, you must first understand your source of stress and whether it’s manageable within your power or not. If it’s something you cannot handle on your own, consider seeking professional help.

And even though it might be difficult to eliminate stress from your life completely, there are things you can do to improve the situation. These may include taking time to relax and reflect, going for a walk, reading, or engaging in activities you love like painting, etc.

However, if you are intensely stressed with increased anxiety levels, seeking professional assistance will be good. See Best Foods For Stress Relief. 

2. Get enough sleep

Experts recommend sleeping for at least 7 hours each night to boost energy levels and support general health. Anything below 7 hours can make you feel sluggish, tired, and drained with an urge to fall asleep all day long. What To Do If You Can’t Sleep?

If you struggle with having enough sleep, try going to bed early while maintaining the consistency of sleeping and waking up simultaneously. Reading a book or taking a bubble bath can also be relaxing, prompting you to fall asleep. You may also consider drinking a sleep-enhancing tea like chamomile, magnolia, lavender, valerian, and passionflower. 6 Best Sleep Inducing Teas To Drink At Bedtime.

Limiting your blue light exposure, such as from your cell phone, TV, or computer before bed, can also promote a night of restorative sleep and prevent daytime lethargy and sleepiness. How To Sleep Better.

3. Engage in regular physical activity

Regular exercise offers numerous health benefits, such as reducing the risk for chronic conditions like heart disease. Research also shows that exercise can increase your energy levels by increasing dopamine, a feel-good neurotransmitter that elevates mood and happiness and increase energy levels. Benefits Of Cardiovascular Exercise

Dopamine also contributes to feelings of alertness, motivation, and focus.

An exercise study involving work-related fatigued employees found that engaging in a 6-week exercise program improved overall fatigue, sleep quality, emotional exhaustion, cognitive function, and workability.

Another study involving university students found that participating in low intensity running program 3 times a week for 6 weeks improved fatigue and sleep quality compared to a placebo group.

4. Avoid smoking

Smoking is a threat to your health for different reasons, including increased risk for cancer, lung disease, diabetes, chronic obstructive pulmonary disease (COPD), heart disease, stroke, eye problems, weakened immunity, and rheumatoid arthritis. See Dangers Of Smoking.

Tobacco in cigarettes causes impaired lung capacity leading to less oxygen transportation to the lungs, muscles, the brain, and other bodily organs leading to decreased energy and fatigue. Fresh Air Benefits.

Besides, smoking dehydrates the body, making you feel tired with low energy levels.

However, if you are a regular smoker, quitting may be an excellent option as it will increase your energy levels and promote overall health and wellbeing.

While most people may find it difficult to stop smoking, using nicotine replacements like patches, gum, or lozenges has been shown to help. See Dangers Of Vaping.

5. Eliminate added sugar

Low glucose levels in the body can result in low energy, and consuming something sweet can help get you off the ground. However, the type of sugar matters the most.

Consuming products with added table sugar will cause a quick spike in blood glucose, thus increasing energy levels, but be followed by a drastic fall almost immediately, causing low energy and cravings. This is because table sugar increases insulin production, which carries the sugar from the bloodstream into the cells. How To Stop Sugar Cravings?

Consuming something with fiber like whole fruit will help slow the release of glucose, thus maintaining much steady energy without any lows or highs. Best Foods To Lower And Regulate Blood Sugar. 

A study found that consuming refined carbohydrates and added sugar increased fatigue by 26 percent compared to a diet full of vegetables, fruit, and whole grain.

And in case you want to satisfy your sweet cravings, try consuming berries, dried fruit, trail mixes, or spice your food with sweet spices like cloves, nutmeg, or cinnamon.

6. Eat a nutritious diet

A healthy diet is essential for boosting the immune system, reducing the risk of infections and chronic conditions, and increasing your energy levels, among other benefits.

Nuts and seeds, for instance, are full of healthy fats and other nutrients that have been shown to beat fatigue, fight hunger, and promote energy levels. Aside from that, they make for a great mid-afternoon snack.

So the next time you’re feeling tired and low in energy, reach out for some nuts or seeds for a quick boost. The best to choose from include almonds, pecans, walnuts, pumpkin seeds, brazil nuts, and sunflower seeds. See 25 Types Of Nuts.

Also, be careful not to overdo them since nuts and seeds can be high in calories. Always limit your daily intake to a handful.

As for the rest of your meals, avoid processed foods while increasing your intake of fruits, vegetables, and whole grains. See How To Avoid Processed Foods?

7. Quit alcohol

Drinking alcohol can have a number of negative effects on your energy levels, including making you sleepy and reducing your overall stamina. In addition, drinking can make it more difficult for you to think clearly and make good decisions. This can lead to problems in your personal and professional life. Alcohol also dehydrates you, leading to fatigue and mood swings. See Dangers Of Alcohol.

8. Get an early start on your day

It’s no secret that many people struggle to get up early in the morning. However, there are many benefits to rising early, not least of which is increased energy throughout the day.

It’s easy to spend your morning scrolling through social media or checking email, but there are plenty of ways to make your day more productive by starting it earlier. By getting ahead of the curve, you’ll be able to start your day with a plan and accomplish more than if you waited until later in the morning.

When you get up early, you give your body a chance to start the day off on the right foot. This will help you stay energized throughout the day and avoid feeling tired.

According to a study published in The Journal of Positive Psychology, people who wake up early tend to have higher levels of energy and are more productive than their counterparts who sleep in.
The study also found that participants who woke up earlier were more focused with increased mental ability to solve problems.

For instance, the study asked participants to complete tasks that required mental efforts, such as puzzles or mathematical problems. Those who woke up earlier were found to be more successful than those who woke up late. Researchers believe this is because early risers are able to focus better and are less likely to be distracted by fatigue or other stimuli. This leads to increased productivity and overall satisfaction with life.
So, whether you’re looking for an edge in your work or just want to feel more energetic throughout the day, waking up early can help you achieve your goals 

9. Take a nap

If you want to increase your energy levels, you should try taking a short nap in the afternoon. It will not only help you feel refreshed, but it will also improve your performance throughout the day. This is because a short nap refreshes and revitalizes the body. It helps reduce stress and fatigue, and it gives the brain time to recharge. Napping also has a positive effect on moods and cognitive function.

According to the National Sleep Foundation, taking a nap in the early afternoon can help you feel more alert and productive for the rest of the day. 

Taking a nap in the afternoon is the best time because many people are busiest during these hours and tend to be tenser and stressed. Taking a short nap will help you relax and regain your energy.

Additionally, a study by the University of Cambridge found that napping for 10-20 minutes in the afternoon can increase energy levels by up to 20%. So next time you have the urge to lay down for a quick nap, don’t hesitate – it might just be the best decision you make all day!

10. Stay hydrated

Did you know that drinking water can boost your energy levels? Water is a great way to rehydrate and restore electrolytes, which can help improve energy levels. Additionally, water can help to cleanse the body and remove toxins which can further increase your metabolism and energy levels.

If you’re looking to boost your energy levels, you may want to consider drinking water. In one study, people who drank more water had better energy levels and were less likely to experience fatigue than those who didn’t drink enough water. Researchers believe that the increased hydration helped improve blood flow and oxygenation throughout the body, leading to a feeling of energization. If you’re finding it difficult to get through the day without crashing after lunchtime, give drinking more water a try and see if it helps!

11. Eat whole grains

Whole grains are a complete type of food with numerous essential nutrients that your body needs. Some of the benefits of eating more whole grains include increased energy levels, better blood sugar control, and a reduced risk of heart disease.

Whole grains are also rich in antioxidants, which can help protect your body from damage caused by free radicals. Free radicals are harmful molecules that can cause cell damage and inflammation, two factors that can lead to chronic diseases such as heart disease and cancer.

Final Thoughts

Feelings of fatigue and low energy can occur anytime and to anyone. Still, there are things you can do to help you maintain high energy levels, especially during the day.

These may include getting adequate sleep each night, quitting smoking, engaging in a regular exercise routine, eating a healthy diet, eliminating added sugar from your diet, and managing stress levels.

So, if you’re constantly feeling tired, look into your daily habits and see what needs to be changed. But overall, these tips will help you maintain high energy levels and promote good health.

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