Given the fast pace of modern life, we are all too familiar with the feelings of fatigue and exhaustion. It can be too tempting for us to reach across and grab that extra cup of coffee in an attempt to perk ourselves up and to provide us with a little more energy. However, there are plenty more, healthier alternatives to caffeine to provide us with the extra energy boost that we desire.
If you are struggling with your energy levels, then have a read through the following energy-boosting tips.
1. Exercise more
It may seem counter-productive to use exercise as a way of boosting your energy, but it definitely has a positive effect. Performing exercise which gets your heart pumping faster causes more oxygen-carrying blood to flow to the brain and other organs. This makes you feel more alert and refreshed. Exercise also releases endorphins, which improve your mood and make you feel more awake and alert. Yoga, in particular can help to increase energy levels.
2. Getting enough sleep
We all need around 7-9 hours of sleep a night in order to repair the body and mind. Not getting enough sleep can leave us feeling very fatigued and unable to focus. To ensure you get a good night’s sleep:
- make sure your room is not too hot or cold
- try to limit the use of TV/phone/tablet screens for a few hours before bedtime
- avoid caffeine before bedtime
- Jot down any worries you have, so that they are not playing on your mind when you try to fall asleep
3. Avoid sugar
Sugary foods are often what we reach for when feeling tired. This is because they offer a short-term boost to our energy levels when we first eat them. However, this wears off quickly, leaving us feeling more exhausted than before.
4. Drink more water
When we are dehydrated, it can cause us to feel very tired. Therefore, keeping ourselves adequately hydrated throughout the day can ensure we don’t suffer any slumps in our energy levels.
5. Eat regularly
Eating regularly ensures that our blood sugar levels remain stable, which is important for providing us with that constant supply of energy that we need to get through the day.
6. Eat slow-release complex carbs
Slow-release carbohydrates take longer to be broken down by the body and converted into energy. Therefore, energy is released into the body over a longer period of time.
7. Eat breakfast
In the morning, following a night of sleep, our body hasn’t received any fuel for quite a while. Therefore, it is important to fill up on a healthy breakfast to kick start your body ready for the day ahead.
8. Get enough sunlight
Sunlight helps to regulate your circadian rhythm, which is responsible for you feeling alert in the day and sleepy at night time. By getting out in the sunshine, you can help to wake the body and mind up and also to improve your sleep. It can be especially beneficial to have exposure to sunshine in the morning, shortly after waking up.
9. Herbal tea
Herbal teas are great energy boosters and are naturally caffeine-free. Ginger, ginseng and peppermint tea are popular choices for providing an afternoon pick me up.
10. B vitamins
B vitamins are responsible for converting foods we eat into energy that can be used by our body’s cells. Therefore, if we are lacking in these vitamins we can feel weak and lethargic. This is why supplementing with B vitamins if you are fatigued may help to improve your energy levels. B vitamins are often added to energy drinks because of this reason.
These are just some very simple changes that you can incorporate into your daily life, as a way of providing yourself with a little more energy.