Do you ever feel like you’re dragging through the day and fighting tiredness from morning to night? If you’ve ruled out serious medical conditions that cause fatigue, there may be lifestyle habits at play. Thankfully, there are simple habits and steps you can add to your routine to help boost your energy levels and help you feel your best!
one // eat small frequent meals. In an article published by Harvard Health Publishing, eating small meals and snacks (like fruit or nuts) every few hours rather than three large meals can help reduce your perception of fatigue. Your brain needs a steady supply of nutrients and some people feel sluggish after just a few hours without food. Also, large meals cause insulin levels to spike, which then drops your blood sugar rapidly, causing the sensation of fatigue.
two // eat energy boosting foods. Certain foods are converted to energy at different rates. Limit candy and highly processed foods to occasional treats — while they can give you a quick boost, that feeling fades quickly and may leave you craving more sweets. Instead, eat more whole grains, protein, fruit, and vegetables to help boost your energy and decrease mid-morning or afternoon energy crashes.
three // regularly exercise. Exercise can boost energy levels by raising energy-promoting neurotransmitters in the brain, like dopamine (which is why it feels good after a workout!). Consistency is key, so try to exercise as little as 20 minutes a day, three or more days a week. Take a gym class, wake up earlier for a morning run, take walks on your lunch break, take the stairs, or pick up a new activity (like rockclimbing!).
four // look away and take short breaks. If you’re sitting all day at work looking at a computer screen, try to refresh your eyes every 20 minutes or at least get out of your chair every 30 minutes. Staring a computer screen for too long can cause eye fatigue, which can eventually cause headaches and exhaustion. The Occupational Safety & Health administration recommends staring at a spot 20 feet away for 20 seconds every 20 minutes to help refresh your eyes and prevent eye strain. Sitting for too long can also make you feel more tired. Get up from your desk every 30 minutes to get a glass of water, take a walk, or do a lap around the office for a little pick-me-up.five // avoid energy bars.
five // don’t skimp on drinking water. Keep at large reusable water bottle within reach to remind you to stay hydrated. If your body is short of fluids, one of the first signs is a feeling of fatigue.
six // be in bed by 10:30pm. I’m the worst at this and so often I wake up wishing I had an extra hour of sleep. There are many things that interfere with restorative sleep – crazy work schedules, stress and anxiety, diet, alcohol or caffeine, or trouble putting away our smartphones. Try to create a routine of being in bed by 10:30pm, which hopefully allows you to have a pleasant and productive evening and get the recommended 7-8 hours of sleep. I recognize that there are some circumstances that require a different routine, so find what works for you.
