Feeling run down? You’re not alone. According to a recent poll, 43 percent of Americans say they don’t have enough energy to get through the day. Thankfully, there are some simple lifestyle changes you can make to increase your energy levels and feel more alert and motivated. Here are seven tips to get you started.
1. Get adequate sleep. This one seems like a no-brainer, but it’s important to get at least seven hours of sleep each night. When you’re well-rested, you’ll have more energy throughout the day. Experiment with different bedtimes and waking times until you find a schedule that works for you. And make sure to keep your bedroom dark and quiet so you can fall asleep easily and stay asleep through the night.
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3. Eat more protein. Protein provides the body with the building blocks it needs to create energy, so be sure to include plenty of lean protein sources in your diet such as chicken, fish, tofu, legumes, and eggs. And try to eat smaller meals more frequently throughout the day instead of three large meals; this will help keep your energy levels up and prevent you from feeling sluggish after eating.
4. Get moving. Exercise is a great way to increase energy levels. When you work out, your body releases endorphins, which have mood-boosting effects and can give you a natural energy boost. Plus, regular exercise can help improve sleep quality, which contributes to overall energy levels during the day. Just be sure not to overdo it; too much exercise can actually lead to fatigue instead of increased energy.
5. Limit caffeine intake. Caffeine can give you a temporary pick-me-up, but it’s also linked with feelings of anxiety and jitters. So if you’re relying on caffeine to get through the day, you may want to reconsider your strategy. Instead, focus on getting enough sleep and eating a balanced diet so you won’t need that extra cup of coffee or tea just to make it through the afternoon slump.
6. Drink plenty of water. Staying hydrated is essential for maintaining energy levels throughout the day. When you’re even slightly dehydrated, your body has to work harder to function properly, which can lead to fatigue and tiredness. So be sure to drink eight glasses of water per day – more if you’re active or live in a hot climate – and carry a water bottle with you when you’re on the go so you can always stay hydrated!
7. Manage stress levels. Stress can take a toll on your energy levels. When you’re feeling stressed, your body goes into “fight or flight” mode, which can lead to physical and mental exhaustion. To help manage stress, practice relaxation techniques such as deep breathing. And make time for activities that make you happy and help you relax, such as reading, spending time with friends and family, or listening to music.
By following these tips, you can start to feel more energetic and motivated. Just make sure to listen to your body and don’t push yourself too hard – even small changes can make a big difference when it comes to increasing your energy levels!