Are you feeling tired right now? If you’re struggling to keep your energy up through out the day, here is a quick guide for you to get more energy, like, right this moment.
You don’t get enough sleep
The number one reason why you’re feeling tired is that you don’t get enough sleep. Most adults need 7 to 9 hours of sleep per night to feel their best. So if you’re losing out on sleep, make sure that you make up for it and come back to a regular sleep schedule when you wake up and go to bed at the same time everyday (yes even on the weekend :). It’s one thing to get enough sleep, but having a consistent sleeping schedule can totally change the game.
Also, practicing better sleep habits to boost your energy. Go to bed earlier and take steps to improve the quality of your sleep. Sleep in a dark, quiet, and comfortable room. Avoid stimulating activities before bed like watching TV and playing on your phone, as the blue light from these devices can interfere with your melatonin (sleep hormone) production, make it harder for you to fall asleep once you close your eyes.
If your body is short on fluids, one of the first signs is a feeling of fatigue. Most people know the importance of drinking plenty of water, but time and time again it’s overlooked as a reason for common health challenges. Your cells, tissues, and organs are all operating in a water medium. The more murky that water becomes, the more you start feeling symptoms of fatigue.
But I understand that not everybody like the plain taste of water, that’s probably why some turn to coffee, tea and energy drinks to help them stay awake and energized. But most energy drinks on the market are filled with sugar and artificial flavours, so I turn to G Fuel. I love the fact that G Fuel formula are all sugar-free, gluten-free, and packed with tons of antioxidants and b-vitamins. And best of all, because there is no sugar, I don’t feel the crash once the effect of the drinks wears off.
My favourite flavour is French Vanilla Iced Coffee
My favourite flavour has to be French Vanilla Iced Coffee. Since switching to G Fuel, sometimes I do miss the taste of coffee, but now it’s like I have the best of both world!
And best of all, because there is no sugar, I don’t feel the crash once the effect of the drinks wears off.
So whenever you feel lethargic, increase your fluid intake, just make sure that your choices of drinks are healthy, have low or no added sugar and help you feel better afterwards.
You don’t move enough
If you find yourself dozing off at your desk, there's a simple solution: Take a walk—it's an automatic source of energy that boosts your circulation and keeps your muscles active.
If you have an office job, take regular trips to the washroom, log some laps around your floor or walk up and down the stairs a few times. Set an alarm on your phone to remind yourself to get up from your desk every hour and move.
Do it regularly to keep tiredness at bay and keep your mind focused—a move break is just as good for your mind as it is for your body.
The reality is, we human beings don’t “get” energy; we create energy. If you’ve been sitting for a while, it’s time to stand up and move around. The positive boost in hormones and neurotransmitters will make you feel more alive. Just try it out and see for yourself!
You don’t get enough sunlight
Vitamin D is not only crucial for bone health but also for serotonin production (a chemical linked to brain pathway that regulates mood). The lack of sunlight can lead to a reduce in happiness and energy, especially in the winter (SAD is real after all). Just 10-15 minutes under the sun will help you feel better instantly.
You’re too stressed out
Stress is the result of anxiety, and anxiety uses up a whole lot of our energy. Like worry or fear, stress can leave you mentally and physically exhausted. Especially, low but chronic levels of stress erode energy levels, so over time you find yourself doing less but somehow feeling more drained and sluggish.
Simple breathing exercises can switch off your fight-or-flight nervous system within seconds. Meditation, yoga, and massage therapy are all scientifically proven to relieve the body’s tension and improve strength and well-being.
I hope you find a practice that works for you and implement it for just a few minutes a day. A simple 5-10 minute exercise will protect your brain and body against stress and ensure that you have the energy to get and enjoy the quality of life you deserve.