It’s normal to have your energy swing up and down throughout the day, but if you find yourself feeling tired most of the time, it may be due to one or more habits. To get to the root of the problem, there are several things you can try to change. These tips will not only give you more energy, but they each have their own health benefits as well. Here are seven things you can do to feel less tired throughout the day:
Eat Breakfast Too many Americans regularly skip breakfast, but it’s very important to your body’s health. Eating breakfast jumpstarts your metabolism, making you feel more energized throughout the day. You should eat something in the morning even if you’re not hungry, since skipping breakfast can lead you to feel tired and sluggish. One study even showed that eating breakfast regularly lowers levels of the stress hormone cortisol, leading people to feel less stressed out. Additionally, people who eat breakfast weigh less than those who regularly skip it, and they also have better concentration.
Drink Less Caffeine Seems to go against common sense, right? Caffeine will definitely perk you up in the morning, but if you are used to it every day, you will have to drink more and more to achieve the same feeling of alertness. The more coffee you drink early in the day, the more likely you are to experience a “caffeine low” later, which some people call a “crash.” Try tapering yourself off coffee, and instead focus on getting enough sleep (seven or eight hours per night).
Eat Small Meals Throughout The Day. Instead of three large meals with many hours in between, try eating more small meals throughout the day. Spreading your calories out over six meals stimulates your metabolism, keeping it going at a faster rate and helping you burn more calories continuously. This way, you can avoid the feeling of being too full or too hungry, both of which contribute to feeling tired.
Exercise Daily Energy levels are drastically improved by exercising every day. When you’re experiencing daytime sleepiness, the last thing you feel like doing is exercising, but it will actually perk you up and improve your mood. Try to get into a routine where you exercise during a specific time each day so that you get used to working it into your schedule. In addition to helping you feel less fatigued, exercise releases feel-good endorphins and increases the speed of your metabolism.
Drink More Water Dehydration is a major cause of fatigue. When you don’t get enough water, your blood thickens, causing your heart to pump harder as it tries to carry blood throughout your body. This is easily preventable by drinking six to eight glasses of water per day.
De-Stress Being stressed out is commonplace in the rush of our culture, but stress is exhausting, physically and mentally. You can reduce stress by stopping throughout the day to take a few deep breaths, which will help you feel more calm and focused. Try to do yoga or meditate a few times a week. If you find yourself staring at the computer screen for much of the day, make sure you set some time aside to be outside, even if it’s just a few short walks.
Stay Busy, But Not Too Busy If your mental energy is stagnant, you will feel physically stagnant. Keep your brain and body occupied with work and activities that are emotionally stimulating and intellectually satisfying. The key is to find balance between healthy activities and rest time. The less you move, the less motivated you will feel to do so. So stay active, but don’t overdo it!