Natural Energy Boosters: 6 Tips to Get More Energy Over Time

Struggling to keep your eyes open? Here’s what you can do to help boost your energy.

Woman feeling really tired in her kitchen, Natural energy boosters

Do you feel like you can’t make it through a day because you're so fatigued? You aren’t alone. Most of us wish we had more energy to avoid the 3:00 slump that creeps in even before the afternoon hits.

The good news is, there are natural ways to boost your energy over time, but it’s important to note first that there are no quick fixes. There is not a ten-minute solution for low energy. For example, there isn’t any evidence that many of the vitamins marketed to give more energy will actually give you more energy. Real energy comes from a healthy lifestyle, which pays off in the long run.

Start with these six energy boosters to help get you out of a slump:

1. Eat breakfast

You’ve heard it’s the most important meal of the day. Those who eat breakfast are more likely to have less stress and fatigue than those who do not. But not all breakfasts are created equal.

Aim for healthy proteins and whole grains. If you can slip vegetables into the first meal of the day, even better. You may want to try these healthy breakfast burritos, overnight oats, or peanut butter banana muffins.

Related: Here’s How to Create a Healthy Diet

2. Drink plenty of water

Staying hydrated is vital for a lot of health aspects, including energy and focus. When you’re not hydrated enough, your brain function and energy levels decrease. Your body loses water naturally every day through sweating, so it’s important to monitor your water intake and make sure you’re replenishing enough.

Men should drink an average of 13 cups of water each day, while women should have nine.

Related: 4 Surprising Benefits of Drinking Lemon Water

3. Get LESS sleep

If you are sleep deprived and falling asleep often (as many Americans are), but also have problems sleeping well or getting a good night’s rest, Harvard Health recommends starting by limiting your sleep. The idea behind this is that you spend less time in bed not sleeping.

Here’s what that looks like:

• Eliminate daytime naps no matter how tempting.

• The first night, go to bed late and only sleep four hours. If you slept well, add 30 minutes on the next night. Keep adding on time as long as you feel like you’re sleeping well until you find the sweet spot.

4. Move

Dance, briskly walk, run, play tennis, hike, bike, join a soccer team—just move. Exercise releases dopamine, which improves your mood. It also improves your sleep and circulates oxygen through the body, which invigorates you.

5. Be aware of stress and burnout

Feeling overworked and stressed can impact your energy level. Take moments to pause throughout your day and evaluate your stress level.

6. Stay away from smoking and alcohol

Smoking actually causes insomnia. It’s a lesser-known negative side effect. Because nicotine stimulates your brain, it makes it harder to fall asleep, and you are more likely to be awakened with addiction cravings.

Similarly, too much alcohol can disrupt your sleep. It acts as a sedative but doesn’t guarantee a restful night. And because it’s a diuretic, drinking alcohol before you go to bed can disrupt your sleep and increase the need to go to the bathroom in the middle of the night more than a glass of water would.

The Mayo Clinic recommends no more than one alcoholic drink a day for women and no more than two drinks a day for men.

Overall, listen to your body. Boosting your energy does not have to be hard or complicated. If, however, you are constantly fatigued, it’s most likely time to re-evaluate your schedule and recognize things that can be removed. Even eating right, exercising, and resting can’t make up for an overpacked schedule.

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