If you are feeling tired continuously, having difficulty staying awake, or consuming too much coffee just to keep your eyes open, you’re not alone. Most of us know that feeling. Fortunately, there are many healthy decisions that you can take to reduce fatigue and boost your energy levels after a stressful day at work. Incorporating a few small changes to your daily routine can significantly make things better for you. Here are simple ways to increase your energy levels naturally.
Get more sleep
While trying to manage work-life balance, we often cut down on our sleeping hours. We push back bedtime to meet a deadline or study for an exam. This eventually results in draining our energy levels, leaving us feeling grumpy, tired, and lethargic the next day. As per the experts, on average, a person needs at least 7 hours of sleep per night to boost energy levels and support overall health. Wondering how to fix your sleeping pattern? Let’s begin by limiting the usage of electronic devices, like your phone, television, or laptop. You can try taking a bubble bath, reading a book, or listening to relaxing music.
Focus on reducing stress
Stress and anxiety are a part of our lives and we should not ignore the symptoms as stress can take a serious toll on our physical and mental health. It can eventually result in tiredness and fatigue. Work pressure, responsibilities, sudden changes in lifestyle, job issues, and breakups are some of the reasons for stress. To reduce the impact, one should seek help – It’s always good to talk to a professional for support. You can also try to meditate.
Workout
Regular exercise is important for reducing your risk of chronic diseases like diabetes, heart disease, and obesity. It will also help you in fighting fatigue and stress. In case, you have hectic working hours, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.
Quit smoking
Smoking is injurious to your health. It can increase the risk of numerous chronic conditions. The tar and toxins in a cigarette can reduce the efficiency of your lungs. This will eventually reduce the amount of oxygen transported throughout your body, making you feel tired. You can begin by switching cigarettes for nicotine replacement, like gum, patches, or lozenges. You can also seek help from a healthcare professional.
The same goes for alcohol. Try and avoid consumption.
No added sugar
We often end up consuming sweets when we feel tired and fatigued. However, sugar might give you a short-term energy boost, but it also wears off quickly making you feel even more tired than before. Why does it happen? High-sugar foods cause an intense spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells.
That’s not all, but consuming a large amount of added sugar can increase your risk of obesity, type 2 diabetes, and heart disease. You can opt for fresh berries, trail mixes, or dried fruits when you feel like munching on something.
Other important things to keep in mind are – to stay hydrated and also to socialise with people to avoid anxiety.