Do you ever hear people complain about feeling tired and exhausted? Maybe it’s you who feels that way? Fatigue is a problem that affects people everywhere, no matter the age or background. Sleep disruptions can come from long work hours, stressful school schedules, inconsistent sleep patterns or general stress and anxiety. Whatever the cause, chronic fatigue can seriously impact your ability to function normally.
At first, fatigue might seem merely annoying or inconvenient. You may feel tired throughout the day or unable to concentrate on simple tasks for extended periods of time. But if you ignore these warning signs and allow fatigue to persist for too long, it can start to affect your mental and physical health.
If this resonates and you’re struggling with excessive tiredness more often than not, it's important to take action. Let me share a few ways you can naturally boost your energy:
Get Enough Sleep
I know, this one might seem obvious, but many of my clients complain about not getting enough sleep when we first start working together. I feel it's worth repeating. Getting enough sleep is crucial for maintaining consistent energy levels throughout the day. Most adults need between 7 and 8 hours of sleep each night. If you're not getting enough sleep, try going to bed and waking up at the same time each day to help regulate your body's natural sleep cycle. Try taking a break from screens at least thirty minutes before you go to bed and maybe even work your way up to an hour over time.
Eat More Often
You might think eating more often would only make you feel more tired, but that's not the case. When you're feeling tired, it could mean your blood sugar levels are low. Eating smaller meals more often throughout the day can help keep your energy levels up and prevent those dreaded blood sugar crashes. Of course the meals should always be nutritious and healthy. Food is medicine.
Exercise isn't just good for your physical health—it can also improve your mental clarity and energy levels. A moderate amount of activity is the key here. You don't need to go overboard and exhaust yourself—just thirty minutes of walking or light cardio a few times a week can make a big difference. If you are looking to up level your exercise routine I suggest a balance of strength, cardio, stretching and meditation throughout the week.
I know, I know—this one is tough. I have a love-hate-relationship with coffee myself. If you can't live without caffeine, limit yourself to one cup of coffee daily—and make sure it's early in the day, so it doesn't affect your sleep later on. If you are currently drinking 5+ cups of coffee each day you might need to sit down with pen and paper and make a plan on how to work your way down to one or two cups a day. Mixing in decaf coffee and switching out one cup of coffee with a cup of green tea is an option to help avoid bad headaches.
Not only does staying hydrated help your body to function properly by delivering nutrients and flushing out toxins, but it can also provide a natural boost in energy levels. Most of your energy comes from the food and drinks you consume, and water helps to deliver these essential nutrients to your cells and organs. A rule of thumb is to drink half of your body weight in ounces. I like to get my water bottles ready first thing in the morning. You can switch things up by adding mint leaves, pieces of a cucumber, slices of limes or lemons or even a few frozen berries to your water. The sky is the limit. Enjoy.
Take a Power Nap
I remember my grandfather taking naps after lunch. Like clock work he woke up twenty minutes later and went back to work. Now I know the he was on to something. Try taking a short snooze if you struggle to make it through the afternoon slump. A twenty minute nap can do wonders for your energy levels—be sure not to go over that twenty minute mark or you might feel groggy instead of refreshed.
With so many options there is really no need to rely on caffeine or other unnatural stimulants to get through the day anymore. Wouldn’t you agree? Clearly, you have plenty of ways to boost your energy levels naturally.
Try to implement one of these suggestions each week and you’ll be getting your energy back step by step. If you need more support or would like to brainstorm other ways to improve your health and wellbeing, book a free call with me here