Energy drinks and fancy caffeine-loaded concoctions have made it cool to artificially get energy spikes whenever you need them, but it wasn’t always this way. If you find yourself sleep-deprived and reaching for the next cup of coffee all the time, you’re probably in need of some simple natural energy boosts.
There are lots of ways you can boost your energy without keeping a cuppa close at hand. Here are just a few simple remedies for fatigue.
1. Check your bedtime.
It’s the oldest hint in the book, but there’s a good reason for that: sleeping more is one of the few guaranteed remedies for listlessness. You should take half an hour to fall asleep, so if you’re falling asleep the moment you get to bed or drifting off at work or watching TV, you’re probably too tired. Your body needs seven to eight hours of sleep a night to restore your energy.
2.Balance your diet.
Think carefully about what you eat every day. If you aren’t sure where most of your calories come from, keep a food diary for a week (even just a few days can be very illuminating!) and track everything you eat and drink. You should be getting a variety of fruits and veggies – lots of green ones, but also other colors. Fats and sugars should be infrequent supplements, and vegetables, grains, and meats/fish (if you eat it) are the dietary staples you should get. Take a good multivitamin to get most of your nutrients, and also consider a vitamin B or iron supplement. Finally, your doctor can test to see if you are lacking important nutrients.
3. Go for one walk every day.
Boosting your energy is easy when you get outside once a day. Even in the winter, you can probably manage a five-minute walk to the end of the street and back if you bundle up, and in the summer, there’s no better excuse. You could do it over your lunch hour to wake yourself up for the rest of the day, or in the morning to perk up after you wake. Once you’re in the habit, you’ll notice how much of a mood boost and natural energy spike it provides!
4. Big breakfast, medium lunch, small supper.
The saying “eat breakfast like a king, lunch like a prince, and dinner like a pauper” is one of the best-kept secrets about high-energy, productive days. A large breakfast will wake you up and keep you going, and contrary to popular myth, won’t make you gain weight. If you eat a large lunch, it will make you sluggish and unproductive in the afternoon, and a big supper may disturb your sleep or put you to sleep on the couch too early, interfering with your body rhythms.
5. Bring a water bottle around.
If you aren’t drinking enough water – and, let’s face it, few of us do unless we make a concerted effort already – then the solution is simple. Buy a water bottle that holds 32 oz (4 cups or 1 liter) of water, then fill it at the beginning of the day. You should be drinking two of them each day to get your eight glasses of water each day. Replace soda and other unhealthy drinks with simple water if necessary, and your energy will skyrocket.
These are just a few of the simplest solutions to get more energy each day. Try out the ones that seem right for you and adapt as necessary. If your exhaustion is being caused by some external factor like stress, all isn’t lost. These coping mechanisms can still help you boost your energy while you go about improving the cause of your tiredness. Don’t sleep your life away!