Feeling tired all the time is no way to live. You miss so much when you’re struggling to keep your eyes open and fend off the brain fog. However, if you’re feeling this way, you’re not alone. According to research, nearly a quarter of Americans say they don’t have enough energy to get through the day at least four days a week. And women are twice as likely to feel performance-hindering exhaustion and fatigue than men. Fortunately, you can take a few simple steps to boost your energy levels and stay alert all day long. From taking natural brain-boosting supplements to cultivating better sleep habits, we’ve got you covered.
#1 Start with a Good Night’s Sleep
A good night’s sleep is a staple in staying energized throughout the day. The best offense is a good defense, and your sleep hygiene is important for ensuring you have enough in the tank to make it through the next day. If you’re like most people, you’ll need around eight hours of sleep per night, although some may need more or less. If you’re not getting enough sleep, you’re more likely to be exhausted during the day. You can also end up with poorer concentration, focus and memory. But this is all easier said than done. Here’s what you can do to get a good night’s sleep:
- First, try to stick to a flexible sleep schedule. This means setting a window for what time you go to bed that allows for some deviation. For example, set this time between 10:30 and 11:30 p.m. to give yourself some wiggle room. This will help your body get used to a regular sleep schedule, even if it’s not set in stone.
- Second, make your room a calming place. This means keeping the lights low and avoiding any electronics in bed. Get a comfortable mattress, sheets and pillows to complete the perfect sleep environment.
- Third, find something else to do before bed that relaxes you and doesn’t involve your phone, tablet or laptop. This could be reading, taking a bath or listening to calming music.
- And fourth, try taking magnesium supplements. According to research from the Sleep Foundation, it can help you to relax, fall asleep more easily and stay asleep throughout the night. It’s also known to improve the quality of your sleep, making you feel more rested when you wake up in the morning.
#2 Make Time to Move
Studies have shown that an exercise routine and movement throughout the day are important for staying energized, especially if you work a sedentary job. Taking even a few minutes to move around can increase blood flow and help to wake us up. And while it may seem counterintuitive, exercising regularly can help us feel less tired during the day. That’s why it’s important to get to the gym or outdoors for some brisk movement at least three times a week.
Why does this all help energy? First, exercise helps your body create more mitochondria, which you can think of as the microscopic engines of your cells. Having more will give you a boost in energy. And second, the oxygen circulation boost brought about by exercise will help to clear your head and improve focus. These things combined, along with the endorphins created by working out, can help to improve energy levels significantly.
#3 Fuel Your Body Properly
What we eat has a direct impact on our energy levels. A diet high in processed foods, sugar and unhealthy fats will leave you feeling sluggish and foggy-headed. On the other hand, a healthy diet rich in whole grains, lean protein, fruits and vegetables can give you sustained and reliable energy throughout the day. And don’t forget those healthy fats, like avocados, nuts and olive oil. They’re important for keeping your energy levels up, too.
Plus, a healthy diet is good for your gut health — and flourishing gut microbiota is crucial for maintaining proper health and energy levels. That’s because the gut microbiome plays an important role in regulating metabolism and immune function. When your gut health is out of balance, it can lead to fatigue and brain fog.
Constant tiredness can also signify an underlying health condition, like food intolerances or allergies. If you eliminate certain foods from your diet and still don’t feel energetic, it’s a good idea to see a doctor or registered nutritionist. They can help you get to the bottom of what might be causing your fatigue.
#4 Use Supplements to Your Advantage
There are a lot of natural, brain-boosting supplements available that will help you to stay energetic throughout the day. Even digestive supplements, like keto digestive enzymes, can help give you energy as well. Some of these include:
- Ashwagandha – An adaptogenic herb that helps the body to better cope with stress, reduce inflammation and improve energy levels.
- Bacopa – A nootropic herb that has been shown to improve cognitive function, memory and focus.
- Ginseng – An herb that has traditionally been used to help with fatigue, stress and concentration.
- Rhodiola – An herb that helps to improve physical endurance, cognitive function and mood.
- Vitamin B12 – Essential for energy production and cognitive function.
- Omega-3 Fatty Acids – Important for brain health and reducing inflammation.
Of course, getting your nutrients from whole foods is always best. But if you’re unable to do that, or if you’re feeling particularly run down, supplements are a helpful and valid way to boost your energy levels. Just be sure to talk to a doctor or registered nutritionist before starting any new supplement regimen to ensure it’s right for you.
Stay Energized, Friends
Addressing tiredness and fatigue is no joke. It often takes a multi-pronged approach to find a solution. But by following these simple tips, you can help to increase your energy levels and feel your best every day.
Now it’s your turn. What do you do to stay energized throughout the day?
