Is your second cup of coffee barely pulling you through the morning? If you’re feeling perpetually tired, you could need to make some changes to your sleep or lifestyle habits, or maybe both. Here are some ideas for jumpstarting your energy levels.
- Revamp your bedtime. More than 1 in 3 US adults aren’t getting the recommended seven to nine hours of sleep. If you’re one of them, consider snoozing for a couple more hours to see improvements in daily energy. Having trouble sleeping? Check out our article on improved sleep.
- Drink water! Feeling fatigued? You might just be dehydrated, so up your water intake.
- Sweat every day. Regular exercise releases energizing hormones like epinephrine and norepinephrine and helps you sleep better. Even if it’s just a walk around the block, get out and move your body.
- Take a booze break. Alcohol promotes the sleep-inducing hormone melatonin and can make you groggy even the next day.
- Pick healthy carbs. To get more from your food, choose complex carbs like whole grains, beans, and sweet potatoes to pair with a source of protein and healthy fat.
- Skip your afternoon coffee. This sounds counterproductive, but caffeine late in the day takes a toll on your sleep cycle and can do more harm than good.
- Eat mini meals. Big meals divert more energy to your digestive system, so smaller meals or snacks throughout the day can do a better job keeping you full and energized.
- Assess stress. Frequent stress takes a toll on our energy and mood. Check out our article on stress reduction for strategies to curb your anxiety.
- Power nap. Naps aren’t just for kids. 20 minutes of shut-eye can give you the boost you need to get through the rest of the day, especially if you’re not sleeping well at night.
- Redesign your space. Make sure your room is dark and cool enough to promote good sleep. 60 to 67°F (15 to 19°C) is optimal for sleep. A white noise machine can also help if you live in a loud area.
- Put down your phone. That blue light is messing with your sleep. Put it away before bed!
- Take a quick walk. A brisk stroll can have the same revitalizing effects as caffeine. Bonus points if you get out into nature.
- Use energizing scents. Lemon, rosemary, and peppermint all have stimulating components. Invest in some essential oils or a candle to brighten up your day.
- Quit smoking. Nicotine is a stimulant that can make it hard to sleep. If not for the health benefits, quit for the energy benefits.
- Play your favorite song. Music has the power to get us energized and in a better mood. Blast your favorite tunes and sing along.
Staying at home and socializing less can drain our energy as we’re not getting our usual daily stimulation from life at the office or out with friends. If you’re feeling groggy, try some of these techniques to jumpstart your day and be more alert.