Feeling low on energy throughout the day is known to be quite a common problem experienced by numerous people. If you also frequently find yourself feeling tired during the day, find it hard to carry out the daily task and ask questions like “how to boost energy when tired naturally?”, read this article.
Here we will show you 12 easy and highly effective ways to boost your energy levels and get rid of that drowsy feeling ruining your whole day.
How To Boost Energy When Tired Naturally?
Here are some of the best methods that you can use to cure your tiredness.
1. Do Some Exercise
Introducing a workout in your daily routine is one of the best and most natural ways to boost your energy. We are not saying that you need to hit the gym and lift heavy weights. Any exercise like running, doing some push-ups, or even a short walk can help you feel energized.
When you move yourself around, it sends more oxygen and nutrients to the tissues of your body and also aids in the proper functioning of your cardiovascular system. There’s also been a study that has found that indulging in some form of physical activity can help boost your energy and also provide other health benefits.
Hence, if you find yourself feeling sluggish, become active. Do a 10-minute workout, skip rope, do some push-ups, or if you are in the office, try taking short walks every now and then when taking phone calls. You will surely notice a difference.
2. Get Enough Sleep
Not getting enough sleep can be one of the significant reasons for you feeling low on energy during the day. You may have noticed by yourself too that whenever you do not get proper sleep, you feel lethargic the very next day.
Not only that, according to the Better Health Channel, less sleep also reduces your power to concentrate and makes you feel grumpy.
Therefore, strive to have a good enough sleep during the night and avoid the habits that reduce your sleep quality, for example, irregular sleep schedule, screen time before bed, consuming caffeine close to bedtime, etc.
A long enough and high-quality sleep makes you feel well-rested, which ultimately helps you stay energized and also aids in the overall functioning of the body.
3. Reduce Alcohol Consumption
Anyone who drinks alcohol knows that it negatively impacts the energy levels and makes an individual feel sleepy. The logic behind it is that consumption of alcohol depresses the central nervous system, which makes you more drowsy and may also make you fall asleep faster. If you are someone who drinks regularly, try limiting it to see the improvement in your overall energy levels.
4. Improve Your Diet
Another perfect answer to the question of ‘how to boost energy when tired naturally?’ is to have a healthy diet.
If you regularly indulge in highly processed and sugary foods, it’s time to take a step back. Because when you consume unhealthy food, your insulin and blood sugar levels rise, which is then followed by a sudden drop in energy.
Instead, focus on having a well-balanced diet that consists of high fiber and protein.
There are a few foods that you can add to your regular diet to increase your energy levels, for example, bananas, Dark Berries, Apples, Strawberries, etc.
The main aim is to provide your body with all the essential minerals and vitamins so that it can function at its best potential.
5. Keep Yourself Hydrated
When your body lacks water, it causes your metabolism to slow down, eventually leading to low energy and tiredness. Your body is also unable to regulate the heat properly, which can make you feel more drowsy than usual. Not only that, you may also experience reduced mental clarity and find it hard to concentrate.
Always make sure to drink enough water throughout the day. If possible, keep a handy bottle so you always remember to drink water. According to the sources, women should strive to drink at least two liters of water daily. On the other hand, men should aim to drink at least 2.6 liters of water every day.
6. Try Reducing Stress
Stress can cause a lot of symptoms, which also include reduced energy and tiredness. If you constantly find yourself under stress, try taking a break, as it can be one of the causes of your fatigue.
Schedule at least one or two activities in your day that are aimed toward your well being, for instance, you can do meditation, yoga or even spending quality time with your loved ones can help you boost your energy.
How to boost energy when tired naturally? Go out and socialize with your friends, as social isolation can be a cause for your low levels of energy throughout the day.
Take a step out of your home, visit your friends, indulge in your hobbies, or simply just introduce yourself to a fresh environment. Most likely, you will notice that feeling of tiredness fading away.
If you are in a new city or don’t have many friends, you can try joining a club that interests you. It will allow you to meet new people and expose yourself to a new environment which may help increase the energy levels in your body.
8. Stop Over Consuming Caffeine
Even though caffeine is quite famous for improving focus and energy levels, it can also cause you to feel less energetic if over-consumed, especially if you drink it later in the day. It may make you feel energetic instantaneously, but as soon as it is completely digested by the stomach, you are likely to feel tired.
Also, half of the caffeine usually takes five hours to be cleansed from your body. Thus, if you consume a large amount of caffeine, especially close to your bedtime, you are likely to experience a lack of sleep during the night, which will ultimately disrupt your next day. Limit the consumption of coffee and avoid caffeine in any form eight hours before going to bed.
9. Avoid Smoking
If you are a regular smoker, quit or at least try to limit it. When you smoke regularly, you usually have less oxygen and more carbon monoxide in their bloodstream.
Your heart may also require extra energy to pump blood and there’s not proper circulation of oxygen in your body, which eventually leads to low energy levels. Hence, eliminate smoking from your life if you want your body to operate optimally and have high energy.
10. Take a Cold Shower
Yes, a cold shower can also help you increase your energy levels. When you expose yourself to the cold water, your body releases three main hormones: dopamine, epinephrine, and norepinephrine. These hormones provide an individual with numerous benefits, like mental alertness, reduced stress, and increased energy levels.
If you have never taken a cold shower before, it is recommended to start slowly. When you are in the regular shower, make it as cold as you can. And, try taking a cold shower for at least 30 seconds to one minute. Initially, it might be uncomfortable, but can provide you with a lot of benefits.
11. Get Some Sunlight
You may get surprised to see how getting sunlight for only a few small periods can cure your tiredness and enhance overall health. Exposing your body to sunlight helps release a crucial chemical in your brain – serotonin. It helps you increase your energy levels, improve focus, and enhances overall mood.
In the early morning, head over to your balcony, neighbor park, or any nearby spot where you can get sunlight. 10-15 minutes are considered to be enough to take its full benefits.
12. Take a Power Nap
A nap of at least 20 minutes can help reduce stress, increase alertness, and enhance your energy levels. So, whenever you feel tired and sleepy during the day, try taking a nap. It will bring a significant improvement in your energy levels, and help you perform your duties more effectively.
Just make sure you do not take long naps as they may have the reverse effect. A 20-30 minutes of nap is considered to be enough for your body to recharge itself. Also, try to take a nap in the early afternoon, as taking it after 3 pm can interfere with your nighttime sleep.
So, that was all about how to boost energy when tired naturally? In a nutshell, a healthy lifestyle is one of the main keys to maintain healthy energy levels throughout the day.
Low energy can be caused by many reasons. However, if you follow the right habits, like getting good sleep, eating the right food, moving more, etc., you will automatically notice positive changes in your overall energy.