How To Get More Energy: Here’s What To Know

Increasing societal stressors, reports of worsening work-life balances, mental health challenges, along with poor nutrition and sleep habits - you may feel like the odds are stacked against you. 

You are not the only one feeling the impact of these new norms. Energy could be considered one of the more valuable resources. Time is one thing, but energy is what makes time count. 

If you are beginning to feel like there will never be enough coffee or Saturdays to sleep in, you are right. Those are just the quick-fix, easy “solutions” many of us opt for. Why? It is what we have time for, or so we think. 

Exhaustion, fatigue, tiredness, whatever name you have put to the face requires more than a 3:00 pm caffeine boost. We will walk you through some causes and lifestyle changes that will give your coffee shop and bed a break. 

Why Am I Always Tired?

In today’s world, many things can contribute to exhaustion. 

Demanding schedules lead to late nights, early mornings, with little time to rest. Even with enough sleep, a lack of rest may take a large toll on your energy levels. Coupled with extended screen time and marketing screaming for your attention -- your brain may end up with very little recovery time in a day. 

Demanding schedules are often causes of poor nutrition, stress, high cortisol levels, high blood pressure, and sedentary lifestyles. 

Whether it is traveling or back-to-back meetings, easy-to-grab food becomes the go-to. Skipping the gym may lead to more sleep, a cost of the business. 

Let us not forget that our schedule is not the only thing that expends energy. What is going on around you can play a big part in what is going on within you. 

Stressors, whether societal, professional, or relational, can lead to exhaustion. 

How Can I Boost My Energy Levels?

Time does not have to be on your side to make a change. You will likely find that as you incorporate these practices, your energy boost might just be the key to getting things done. 

Sleep

You may not be as light of a sleeper as you think. Many habits cause tossing and turning, midnight cravings, and disrupted circadian rhythms. Chances are you can’t blame it all on your partner stealing the sheets. These practices promote better sleep.

Plan Ahead

Know how much time you really have before work and count backward. Plan ahead, with some buffer, so that you can get adequate sleep to support your body’s energy. This should be a set schedule, as routine can improve sleep. 

Rest From Screens

Prior to heading to bed, screens and tasks should be kept to an absolute minimum. Your body’s natural melatonin production can be impacted by screens, thus disrupting your natural sleep cycle that depends on daylight hours to regulate your tiredness. 

Put The Day Behind You

Frustrations, to-do notes, and reminders can leave your mind restless yet fatigued. Keep a notebook by your bed to jot down last-minute reminders, thoughts, or plans you want to ensure are done. 

Wind Down

In addition to avoiding screens, gravitate towards things that relax you, and stay away from those that wind you up. 

From a hot shower to meditation or some time spent on a hobby, allowing for separation between productivity and sleep will help your body wind down for bedtime. And definitely steer clear of that late evening cup of coffee.

Set The Mood

Use blackout curtains to block sunlight, fans to stay cool, background noise - whatever you need to sleep soundly and ease insomnia. Consider the temperature of your room and the age of your pillow.

Go To Bed Tired

Yep, you read it right. While you may be mentally or physically exhausted, not utilizing one of these areas before falling asleep may be what is keeping you up. 

Have you thought you are too tired for the gym lately? Try incorporating physical activity, like tai chi, into your daily routine and track your sleep. Odds are, it will not take long to see a connection.  

Stress Is Unavoidable

While you may not be able to cut stress out of your life entirely, there are several ways to reduce stress hormones’ impact on you. Taking the time to get real rest, adjust your schedule, and quiet your mind can help minimize the stress-related exhaustion you may be feeling. 

Get Actual Rest

Reducing stress and getting a good night’s sleep may feel more like adding to the list rather than reducing it. Instead, view your progress towards energy as a priority -- but also as enjoyable. 

Healthy things do not have to be dreadful. Rather swap out your preexisting time spent on your phone or devices to do something you love. When fatigue sets in, it is tempting to seek mindless rather than restful activities. 

Assess Your Schedule

Are there things that you are doing that can be cut out? Sometimes it is not what you add but what you remove that makes the difference. Are there things you can outsource, delegate, or even stop altogether? 

Practice Yoga

Not only does yoga help the body rest, but also the mind. Spending time practicing yoga and deep breaths can facilitate opportunities for stress and frustration to take a back seat. Not to mention the fact that yoga can improve blood flow and help release tension from your muscles.

How Does Food Impact Energy Levels?

What you eat can influence your energy levels in both positive and negative ways. To support energy-boosting results from your daily food intake, what you eat, how much you eat, and when you eat, all matter. 

Keeping a consistent intake of food throughout your day is important as well. Be sure to eat a minimum of three meals a day to maintain healthy blood sugar levels and metabolism. 

These meals should be rich in nutrients and balanced in calories between essential vitamins and minerals, carbs, protein, fiber, and fat. Meals rich in iron may also increase your energy and ward off the need for a power nap. 

A diet that supports energy includes the following foods:

• Leafy greens
• Whole grains and complex carbs
• Vegetables and legumes
• Healthy fat, like avocados or fatty fish

A diet high in carbs, alcohol, soda, and caffeine can adversely affect your energy levels. Drink enough water to prevent dehydration, and consume high protein foods to help reduce the risk of an afternoon slump that calls for a snack. 

Carbs and protein, when eaten together, may sustain your energy well past your mid-day slump. Planning out your food according to the time of day you are eating optimizes the benefits of your meal. Make caffeine more of an exception than a rule, but be mindful that it is a stimulant that can lead to a spike in heart rate followed by an energy crash. 

A diet that lacks certain essential nutrients may need to be consumed alongside supplements, which can help ensure that your body is being taken care of.

Conclusion

Despite these conditions playing a common role in fatigue, your fatigue may not be largely caused by what we have discussed. Other factors, including T-levels, seasonal changes, and health challenges, may play a part in your fatigue. 

Look into additional ways fatigue may be sneaking in as well.  

The mental, emotional, and physical demands we place on our bodies can leave us tired. As you implement some of these practices, notice how your energy levels change. See which practices tend to impact you the most. 

When you can connect the routine with the physical response, the habit is much more motivating. Taking the time to promote better sleep, rest, and eating habits will give you tools to fight fatigue.