There are many factors that affect your daily mood and energy level. Living in this fast-paced world can definitely make you feel slumped at times. That is why finding and developing healthy everyday habits can be quite important, if you want to live life to the fullest. To learn how to go through every day feeling energized and fully awake, follow these 9 useful tips.
Built-up stress can cause many issues in your life. It can negatively affect both your physical and mental health. It will make you feel unmotivated, unproductive, and tired for the most part of the day. For these reasons, making sure you have a healthy outlet to help you cope with stress and relieve it is crucial, especially in these times when we have lots of things that stress us out on a daily basis.
To properly relieve stress and prevent it from building up, there are numerous things you can do. For instance, talk to your friends and relatives. Most of the time, you will find out that they are going through similar stress-inducing events in their life. Sharing your thoughts and emotions with each other will help you all feel better.
Lighten your load
For most people, the reason behind their fatigue or lack of energy is overwork. This doesn’t necessarily have to be job-related overwork. Overwork can also include family and social obligations. You place high standards and expectations for yourself, and then when you try to achieve them in a terrifyingly short period of time, your body just gives up. It refuses to function properly.
What you need to do to prevent this from happening is to streamline your list of to-do activities for the day. Set your priorities straight in terms of your job and the most important tasks you need to do. Leave the less important ones for later or simply ask for extra help. Don’t be too harsh on yourself. Asking for help is not a sign of weakness and it will certainly make a big difference in your health.
Exercise is crucial for the state of your wellbeing. It has so many benefits that will help you stay healthy. Apart from helping you stay in shape, physical activity is good for your overall health. Firstly, it will help you sleep more soundly and we all know how important a healthy sleep schedule is. Secondly, and this one is especially important, regular exercise will provide your cells with more energy to burn as well as help your body circulate the oxygen.
Your mental health can greatly benefit from daily workouts, even if they’re about 15-minute long. Exercising has been shown to boost dopamine levels which as a result elevate mood. So, if you want to gain more energy, you need to release it sometimes. You don’t need to go for anything intense. Simply switching from driving a car to work to using a bike instead can make a huge difference. Call your closest friends or ask your significant other to include daily walks in your everyday life. It can especially be helpful after having meals. If you’re interested in some sports, start taking classes or ask your friends to go to the gym a few times a week for some light exercising.
You are probably fully aware of all the health hazards caused by smoking. You’ve probably heard about how it affects your lungs and breathing dozens of times. However, what you might not know is how smoking affects your energy. Smoking can actually cause you major insomnia symptoms which in return causes high energy deficiency in your body.
The way the nicotine in tobacco as a stimulant works is by speeding up your heart rate and raising your blood pressure. Apart from that, nicotine also stimulates brain-wave activity that is commonly associated with wakefulness. That means that smoking cigarettes will make it harder for you to fall asleep, and as we’ve already mentioned, sleep is very important for your health. Once you do fall asleep, the addictive power of nicotine can still kick in and awaken you throughout the night.
Restrict your sleep
Now, we’ve made it pretty clear that sleep is important for your health. However, that doesn’t mean you should oversleep. As a matter of fact, if you feel like you are sleep-deprived, what you actually need is to try sleeping less. This may sound silly, but it’s actually true. A healthy sleep schedule is all about finding the right amount of sleep for your body. How do you know how much sleep you need? Well, you can easily find how to calculate the amount of sleep you need online. This usually depends on your age.
Determining how much sleep you need will actually reduce the time you spend in bed not sleeping. Follow this process and you will be able to fall asleep faster and you will surely have a more restful sleep. Here is what you should try:
Avoid napping throughout the day, and if you desperately need sleep, take a quick 20-minute power nap that will help you get back on your feet.
On the first night, go to sleep later than you usually do and sleep for about four hours.
If you wake up after those four hours feeling well-rested, then add another 15 to 30 minutes of sleep the next night.
As long as you feel like you are sleeping soundly for the entirety of your sleep, keep adding 15 to 30 minutes of sleep on successive nights.
Eat for energy
The food you consume on a daily basis also matters. We get most of our energy through the food we eat, so it’s only natural that eating healthy food will help you feel more energized while processed food will slow down your metabolism and make you feel tired.
For instance, eating foods that contain a low glycaemic index will help you avoid the lag in energy since the sugar in these types of foods is absorbed slowly. On the other hand, foods that contain sugar that is absorbed quickly will have you feeling tired and slumped after eating them.
Some of the foods with a low glycaemic index you should definitely incorporate in your diet are nuts, high-fiber vegetables, whole grains, and healthy oils like olive oil. Speaking in general foods that have the highest glycaemic index are typically high-carbonated foods. Apart from that, fats and protein intake are just as important as foods with a low glycaemic index. You can easily incorporate protein in your daily meals by adding healthy protein powder to your breakfast bowl or making a protein shake.
Use caffeine to your advantage
If you feel tired throughout the day or like you lack the energy to be productive enough, caffeine is your friend. It can help you increase awareness and boost your productivity. However, this doesn’t mean you should drink a gallon of coffee a day. Coffee can be quite healthy, but only if you drink it the right way. That is why you need to develop healthy coffee-drinking habits. Here are a few tips:
Don’t have coffee in the morning without eating something first. Drinking coffee on an empty stomach is a definite no-no.
Avoid sugar. Use cream instead. It’s healthier.
Top it off with some cinnamon. It contains antioxidants that are good for your health.
Try sparkling coffee. It will add hydration and make you feel awake.
Keep it to one cup per day and make sure you have your coffee in the morning. If you drink it after 2 p.m. you will most likely have trouble falling asleep that night.
Lastly, none of these above-stated tips and tricks will help if you don’t drink enough water on a daily basis. Eating healthy foods, consuming protein, drinking coffee in a healthy way, and avoiding alcohol can help for sure. However, the liquid that has been shown to enhance performance during the most demanding endurance activities is not some kind of a pricey sports drink; it’s water. If you’re feeling fatigued and tired, it’s most likely that your body is short of fluids and needs water.
Most people simply forget to drink water throughout the day. That is why developing a healthy habit of drinking enough water throughout the day is very important. If you’re going to be away from home the whole day, make sure you bring a large enough water bottle and carry it around wherever you go.
All things considered, increasing your energy is all about developing healthy habits. It is about you learning how to release stress, finding the healthy way to consume certain foods and drinks, and making sure you get the right amount of sleep your body needs in order to function properly. If you follow these 9 tips, you will surely feel well-rested and ready to take on the day.