Are you feeling run down and drained? Do you find yourself struggling to keep your energy up throughout the day? If so, you’re not alone. Many people struggle with low energy levels, but that doesn’t mean you have to accept it. There are several things you can do to boost your energy fast and feel more awake and alert. Keep reading to learn how to get more energy and explore tips to feel more energetic and refreshed no matter what time of day it is.
Why is My Energy Level so Low?
Many things contribute to low energy, including a lack of quality sleep, too much sugar or caffeine, and a sedentary lifestyle. However, in some cases, fatigue can be a symptom of a more serious issue, such as an autoimmune disease, anemia, depression, or certain vitamin deficiencies. Contact your doctor if you think you’re struggling with a condition that needs medical attention.
8 Ways to Boost Your Energy and Stay Energized
Short Term Solutions
If you’re wondering, “How can I get more energy quickly?” then you need short-term solutions to boost your energy fast. Here are three ways to feel less tired throughout the day and more energized quickly.
1. Take a Power Nap
If you didn’t get a good night’s rest and are struggling to stay alert throughout the day, a power nap can help. By resting your eyes and body for 30 minutes or less, you experience the restorative benefits of sleep in a short amount of time. Plus, if you cap your nap at 30 minutes, it is less likely to affect your ability to fall asleep at night. So, be sure to set an alarm and make the most of a midday power nap to boost your energy fast.
2. Get Some Fresh Air
Fresh air and sunshine can do wonders for your energy levels. This is especially helpful if you’ve been indoors or staring at a computer screen all day. A 5-15 minute walk or even just stepping out into the sunshine will allow you to regroup, reset, and be more present and grounded when you come back inside. *Always wear a hat and sunscreen.
3. Wake Up Your Body with Movement
Movement helps energize you, but you might not have time for a midday workout. That’s okay! Even a little bit of movement is beneficial. Whether you take a quick walk or simply stand up from your desk and stretch your body, you need to get your blood flowing. Try doing 10-20 push-ups, squats, and crunches each time you take a work break. Movement can also help reduce stress, depression, and anxiety, which boosts energy too. Remember, the ALFitCrew upper body and lower body workouts only take 25-35 minutes, so they are perfect for a mid-day movement break!
Long Term Solutions
While drinking an extra cup of coffee might help you get through your afternoon meetings, it’s not a sustainable habit. If you want to feel less tired all the time, you need to make more substantial changes in your daily routines. Here are five ways to boost your energy for the long run.
1. Get Quality Sleep
A power nap is a short-term solution to boost your energy. However, getting quality sleep night after night is what sustains that energy. To sleep better, try this:
- Stop using your phone or other electronic devices at least one hour before you go to sleep.
- Go to bed at the same time each night and wake up at the same time every morning.
- Make sure your bedroom is at a comfortable temperature, quiet, and dark–even a tiny clock light can negatively affect your quality of sleep.
- Avoid large meals, caffeine, and alcohol at night.
Incorporating a nighttime routine into your schedule can help you get better sleep, which will boost your energy throughout the day.
2. Drink Plenty of Water
When your body is short on fluids, it will let you know by feeling very tired. Keeping yourself hydrated throughout the day will help boost your energy. You can chug a glass of water to feel more alert quickly. However, drinking water consistently and staying hydrated will lead to long-term energy. Also, try drinking a glass of water when you are feeling snackish mid-day.
3. Eat Energy-Producing Foods
What you eat plays a significant role in your energy levels. So, what foods increase energy? Those with a low glycemic index with sugars that are absorbed slowly. Here are a few of my favorites:
- Whole Grains–Try my favorite Baked Oatmeal recipe
- Bananas–Blend one into a fruit smoothie for a delicious breakfast or snack
- High-Fiber Veggies–Dip them in hummus for added flavor and energy
- Nuts–Cashews are a great option
Because protein has a low glycemic index, I love to make Healthy Protein Energy Balls, too–they’re the perfect energy-boosting snack.
4. Practice De-Stressing Techniques
Stress can decrease your energy levels significantly. If you’re feeling overwhelmed or anxious, there’s a good chance you also feel tired. De-stressing techniques like deep breathing, meditation, and practicing gratitude can lower stress levels and increase energy. I recommend visiting my meditation teacher, Chandresh, his online school, and the free resources he offers.
5. Exercise Regularly
Regular exercise is one of the best ways for how to get more energy. When you exercise during the day, you’ll likely be more tired at night and get better sleep. Exercise also wakes up your body, which can help to overcome a midday slump.
I design all the ALFitCrew workouts so that you can do them whenever works best for you! Whether at home when your little one is taking a nap, after a busy day at work, or first thing in the morning, you can get a quality workout in and experience the lasting benefits of increased energy. Learn more about the ALFitCrew App and try an ALFitClass for free!