In the busy, fast-paced lifestyles of today, more people are complaining of being overly tired. In most cases, it isn’t a case of being sleepy or just having a lack of energy. However, there are simple ways to help increase your energy without spending money on energy drinks or pumping up the caffeine.
Get Enough Sleep
Getting enough sleep is crucial to how you will feel during your waking hours. How many hours of sleep needed depends upon your age bracket. Most adults need an average of 7-8 hours of sleep a night. Some people can do well on only 5 hours of sleep, whereas others may need 10 hours of sleep. According to WebMD, teenagers require a minimum of 9 hours sleep. Just keep in mind that too much sleep can also contribute to the overly tired feeling.
If you still find yourself fighting the tired feeling, consider a power nap. Power naps allow the body to take a break. Limit naps to only 10 – 15 minutes because longer naps tend to leave you feeling more tired and less alert throughout the day.
Take Deep Breaths
Start your day each morning with three deep breaths. During sleep, your blood flow slows down. Taking these deep breaths will help jumpstart your circulatory system and get the blood flowing with a boost of oxygen that helps increase alertness. If you feel yourself feeling tired throughout the day, simply take three deep breaths to continue kick starting your blood flow.
Before you get up from bed, take the time to stretch. This is another way to boost the oxygen flow in your blood. Yoga stretches are easy and effective. Morning stretches don’t have to be time consuming, just keep them simple and easy. For an example of simple morning yoga stretches, you can watch this video.
Taking vitamins each morning that also contain chromium will help prevent drops in energy and even balance you blood sugar. Pantothenic acid, also known as vitamin B5, aids in the function of adrenal glands. Pyridoxine, more commonly known as B6, helps in the production of serotonin. This will help balance your moods and enhance your alertness.
Taking a cool shower helps the body wake up and feel more energized. This is because the cool water activates the microcirculation system by sending more oxygen through the blood to your entire body making you feel awake and alert.
The Power of Red
Researchers have performed several studies and the results show that the color red helps increase energy because it boosts adrenaline. Consider wearing something red or even have something red on your desk at work. This may be a simple way to ward off the groggy blues of the day.
Dark chocolate has been known to help patients with chronic fatigue syndrome. Dark chocolate, not milk chocolate, helps boost serotonin levels thus giving you more energy and better moods. Just keep in mind that too much of a good thing isn’t always good for keeping unwanted pounds away, so eat this yummy treat in moderation.
Keep a jar of peppermint or peppermint candies close by. Simply smelling the peppermint will cause capillaries to open up causing a rush of oxygen filled blood coursing through your body.
Drink Plenty of Water
Dehydration is a leading cause of tiredness. Be sure to drink at least 8-10 glasses or bottles of water each day. This keeps you hydrated and is great for your overall health. Having issues with drinking plain water? Try adding lemon to the water. It is great for the digestion and immune system as well as giving your water a bit of taste.
Protein and Fiber
Sometime blood sugar levels are the culprit in having a lack of energy. Consider a light snack high in protein and fiber to give your body and mood a quick boost. A great snack to consider is peanut butter with whole wheat toast or crackers. Even half of a sandwich will give you a boost of energy. Just remember to lay off the jelly part. Perhaps try bananas or apples instead.
Daily exercise will help get the blood pumping. Even if it is a simple 15 minute exercise routine or a power walk during your lunch break, it will increase your energy levels and help you burn calories in the process. Another idea is to enroll in an exercising class with other people. Although exercising by yourself is fine, exercising with a partner or group of people helps keep you motivated and create an added boost of energy.
Research shows that a dose of laughter will help keep stress levels relatively low thus fighting off the feeling of fatigue. Take a few minutes to call a friend for support and humorous conversation. If an upbeat friend isn’t readily available, consider subscribing to humorous stories or jokes by email. No matter what method you choose, take time each day for laughter. Laughter truly does the body good.
Avoid putting up curtains or drapes that darken your room. Allowing sunlight to come through helps you wake easier in the mornings. Even taking time to walk outside in the sunlight for five minutes will help boost your serotonin levels. So before you grab a snack high in carbohydrates, which may cause an energy crash, consider a five minute break in the sun instead.
You don’t have to be a prodigy or even play an instrument to realize that listening to music can affect your moods. Consider listening to something up beat to keep you in a good mood and give yourself a boost of energy.
So if you are tired of feeling tired all of the time, try some of these simple tips to get you going in the morning and feeling energized all day. If doing all of these tips at once seems overwhelming, consider doing at least one or two to start with. Also keep in mind that each person is unique so do what works for you and don’t worry about the rest.