Sleep in a cool room, such as a room with the air conditioning turned on, if possible. Cool environments help the body get better sleep. [2] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020. That’s because cool temperatures help bring on the drop in core temperature that signals sleepiness. Avoid napping during the day so you’re more tired at night.
Artificial light can also make you feel more energetic at night when there’s no natural light. Try using fluorescent light bulbs labeled something like “cool white” or “daylight,” which emit a white light that’s more similar to natural light than standard yellow light bulbs[4] X Research source .
You can do this simple breathing exercise twice a day to improve your energy levels[6] X Research source . This is also a good exercise to do whenever you’re feeling stressed[7] X Research source .
A bowl of oatmeal with some healthy toppings like fruits, berries, or nuts is a great energy-boosting breakfast. Lean proteins like eggs and yogurt are another good choice for breakfast. If you prefer drinking your breakfast, try blending fruit, juice, yogurt, and other healthy ingredients together for a delicious and nutritious breakfast smoothie.
Too much caffeine can make you crash later on and feel less energetic. [10] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020. If you feel tired all the time and you consume caffeine regularly, try cutting it out all together. Gradually stop having all caffeinated drinks over a 3-week period, then stay off it for 1 month and see if you feel like you have more energy.
Eat the same amount of food every 3 to 4 hours or go for healthful snacks in between smaller meals. [12] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020.
Examples of energizing, healthful snacks include nuts, olives, yogurt, fresh fruit, and legumes. Leafy greens, broccoli, and orange vegetables like carrots and sweet potatoes are great nutrient-dense vegetables to include in your meals. Fish and legumes are good options for healthy proteins. Aim to eat 3 oz (85 g) of whole-grain cereals, pasta, rice, or bread every day.
If you sit at a desk at work, take 2- to 5-minute active breaks every hour. An active break could be a walk around the office, some stretching in the hallway, or going to get some coffee in the lunchroom[15] X Research source . If you work on a computer at home or at an office, consider getting a standing desk or an adjustable desk. Alternate between sitting and standing throughout the day.
Note that a multivitamin is not a replacement for a healthy, balanced meal.
Doctors and scientists alike believe that drinking water is a key component to being healthier and feeling more energized during the day, although there is some disagreement about exactly how much is needed. [18] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020. The U. S. National Academies of Sciences, Engineering, and Medicine says that women should drink 11. 5 cups (2. 7 L) and men should drink 15. 5 cups (3. 7 L) of water per day. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The Institute of Health says that children and teens should drink 7. 2 (1. 7 L) to 13. 9 (3. 3 L) of water per day. [20] X Research source A good rule of thumb you can follow is to drink at least 8 full glasses of water a day. Other ways to stay hydrated are to eat fruit and vegetables, drink fruit or vegetable juices, and sip on herbal teas. You can tell if you’re dehydrated by looking at your urine. If it is colorless or light yellow, you’re probably drinking enough water. If it is bright or dark yellow, drink more water[21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source .
Moderate-intensity aerobic activities you can do include brisk walking, cycling, and swimming[23] X Research source . Yoga is another good exercise you can try to boost your energy levels.
Find people you can relate to and who have similar interests to spend time with. For example, if you like to hike, you could join or form a hiking club. Stay away from people who make poor choices or constantly complain.
If you have major stress in your life, consider seeing a therapist or joining a support group. Or, try talking through your emotions with a friend or a relative. If you’re stressed out because of feeling overworked, ask for more help from co-workers to lighten your load. It’s okay to say no to social invitations in order to give yourself some time to relax on your own. Trying to squeeze in every professional, family, and social obligation and activity can be exhausting!
Alcohol also dehydrates you, which is another cause of low energy levels[27] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source . Avoid drinking before bed in order to get a good night’s sleep. If you want to have some drinks at dinner or in the evening, stop drinking 3 hours before bed and switch to water[28] X Research source .
This doesn’t have to be something big or complicated. It can be as simple as cooking a nice meal or dancing around your living room. If you can’t think of something you’re passionate about to do, try something new! A new activity or hobby can really rejuvenate your energy levels. For example, start learning Spanish or take up skateboarding.
