There are many reasons why you might have low energy, from serious physical and mental health issues to not getting enough sleep. It can be difficult to pinpoint the cause of regular fatigue without having tests performed by a medical professional. However, there are some general things that you can do to maintain good energy levels and ward off fatigue during the day. Here are six ways to support energy levels.
1. Get Enough Sleep
Most experts agree that adults need somewhere in the range of seven to nine hours of sleep each night, with the exact amount depending on the individual. The following is also recommended to get good quality rest each night:
- Keeping a consistent schedule for falling asleep at night and waking up in the morning
- Refraining from looking at screens right before you wish to fall asleep
- Keeping a bedroom that is dark, quiet, and at a cooler temperature
Talk to a doctor if you have consistent difficulty with falling asleep or staying asleep, as getting the proper amount of sleep is imperative to good health.
2. Eat Healthy Foods
Getting enough nutrients like protein and iron is important for maintaining energy levels. Protein is found in foods such as beef, chicken, fish, nuts, and soy for a vegetarian option. Iron can be obtained from foods like red meat, and cereals can also be fortified with this nutrient. Getting enough fiber or using a digestive health drink to support and move things along in the digestive tract can also help prevent you from feeling sluggish. Fruits, vegetables, beans, and whole grains are all good sources of fiber in the diet.
It might seem counterintuitive that exercise, which is something that makes you initially feel tired, helps maintain your energy levels. However, getting regular exercise is important for supporting both overall good health and energy levels. Figure out something that you enjoy even when you do not feel like getting up and doing physical activity. For example, some people like to work out on their own and use their workout as a time to collect their thoughts and decompress, while others prefer working out in the company of other people and find that getting together with others is a source of motivation.
4. Consume Caffeine in Moderation
If you drink coffee, tea, or another beverage that contains caffeine, you may notice that it temporarily causes your energy levels to rise. However, drinking too much caffeine or becoming dependent on the substance can have the opposite effect and cause you to crash. This is similar to the way that you can get a sugar high from eating cake or cookies and then start feeling tired a couple of hours after consuming the food. If you find this starting to happen with your caffeine consumption, it may be time to start gradually cutting back on your intake of coffee, tea, or energy drinks.
5. Manage Occasional Stress
Many people become fatigued because they occasionally feel stress and anxiety in their lives. If this sounds like you, take some steps to help manage that stress, including:
- Talking to a mental health counselor
- Meditating on a regular basis
- Practicing mindfulness, or the non-judgemental awareness of your surroundings
These are just a few of the many simple ways that you can support reducing occasional stress and focus on what you need to accomplish.
6. Limit or Avoid Alcohol
Alcohol is a depressant, so it generally has the opposite effect of supporting energy levels. While a glass of wine at night might help to take the edge off and help you fall asleep, limit the amount that you consume each day if you do drink, or continue to avoid alcohol if you do not already consume the substance.
If doing any or all of these six things does not seem to support your energy levels, seek the help of a medical professional.
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