Do you ever struggle to get out of bed in the morning and stay energized throughout the day? You might find yourself feeling low on energy, reaching for that extra cup of coffee or craving a sugary snack to get through the day. If so, you're not alone.
Many of us struggle with fatigue and drops in energy during the afternoon. The good news is that there are simple and natural ways to boost your energy levels to keep you going strong all day long. In this article, we'll share 8 tips for optimizing your energy levels during the day.
Get Enough Sleep.
The bottom line: when it comes to increasing your energy over time, there’s no substitute for a good night’s sleep. This comes down to both sleep quantity & sleep quality. Most adults need a minimum of 7 hours of sleep per night, and a maximum of 9 hours of night.
Sleep quality refers to the ability to fall asleep quickly, stay asleep throughout the night, and wake up feeling rested and refreshed. It also involves cycling through all the different stages of sleep in a healthy and consistent manner. A healthy sleep cycle should begin with a period of deep, restorative sleep in the early part of the night, with a gradual shift toward more REM sleep as the night progresses. This cycling is important for the restoration of physical and mental functions, including memory consolidation and emotional regulation.
While sleep quality is related to a number of factors like sleep environment, stress levels, diet, and exercise habits, getting the minimum amount of sleep in hours is fundamental to achieving high-quality rest. If you feel like you sleep enough but still wake up feeling exhausted, this could be due to not reaching those deeper stages of restful sleep.
Natural supplements like Valerian can help you fall and stay asleep easier, by promoting calm and relaxation as your body prepares for rest. We also love these Sleep Supplements from Hygée that contain plant-based melatonin, proven to improve sleep quality.
Get enough natural light
Light is the most powerful signal that our internal clocks respond do - natural light sends signals to your body, directly influencing when you feel awake vs. when you feel tired. As little as 5 minutes of morning light at the start of your day will naturally boost your energy and dopamine levels. If you don't get enough natural light in your home, this Mina Light Therapy Lamp is for you.
Establish a regular sleep schedule.
Going to bed and waking up at the same time every day is one of the best things you can do to regulate your body’s internal clock. While weekends might feel like a good time to catch up on lost sleep, you’ll want to do your best to not exceed your normal sleep & wake-up times by more than one hour. If you want to catch up on sleep, try taking a short nap rather than sleeping in late.
Dehydration is one of the most common and often unsuspected causes of fatigue and low energy. Make sure you're drinking enough water throughout the day to stay hydrated. You’ll want to aim for at least 2 liters of water per day, being mindful about reducing your liquid intake 1-2 hours before bed to avoid sleep disruptions and overnight trips to the bathroom.
Eat a Balanced Diet.
While there is no specific "sleep diet, what you eat has a big impact on your sleep quality and energy levels. You always want to aim for a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Certain foods like warm milk, turkey, and bananas contain natural sleep aids like tryptophan and melatonin that can help you sleep better. As a general rule, avoid heavy or spicy meals close to bedtime. Heavy meals can make it difficult to fall asleep and spicy foods can cause indigestion and heartburn that can keep you up at night.
Exercise is a natural energy booster and even a quick 10-minute walk in the morning will help increase blood flow and oxygen to your brain and muscles, giving you an energy early on in the day. Maximizing your energy levels in the morning will create a natural drop in energy later in the day, when you want to wind down and prepare for rest. Aim for at least 30 minutes of moderate-intensity exercise most days of the week for optimal energy benefits.
Taking breaks throughout the day is essential to recharging and boosting your energy levels. Try stepping away from your desk every 30 minutes to take a quick walk, stretch, or do some deep breathing exercises. While it might seem like a lot of interruptions, it can help reduce stress and improve mental clarity, increasing your productivity overall
Stress can often drain your energy levels and leave you feeling exhausted. Stress management techniques like meditation, yoga, or deep breathing exercises can be really impactful on your energy levels. Try a calming caffeine-free tea with some CBD oil drops for a moment of calm.