I have no energy what can I do? These are the words that I hear very often. Between that and when you ask someone how they are, they usually say tired! And they say it almost with pride. But being tired is nothing to be proud about. And there are things that we can do to make ourselves less tired. More on that shortly.
If you look for how many people search on Google for things like ‘ how can I boost my energy levels ’ or ‘ I have no energy what can I do ?’ There is a lot. Decreasing energy levels seems to be getting more common and only now does it seem like people are willing to do something about it.
Our energy levels are so important in our daily lives. We can play with our kids for longer, actually have the drive to go to the gym, or even just read that book that has been sitting next to your bed for the last few months. Never again will you have to say, I have no energy what can I do? Not after reading the following.
Ok ok, so what is the ‘secret’ formula? How can we get more energy? The first steps will be to start following these steps.
Drink More Water
Did you know that most Americans walk around each day in a mild to severe level of dehydration? Our bodies are made up primarily of water, we need to make sure we hydrate with enough water each day. How much is enough? Drink at least 8 glasses of water a day. More if you are doing physical activity or working outside. A good indicator to see if you are hydrated enough is the color of your urine. If it is yellow or any darker, you need to drink more water. However, if it is clear or a pale yellow, you’re doing well. How does drinking more water give you more energy? Well being dehydrated can reduce the level of blood flow to your organs. This leads to your feeling sluggish and tired. So next time you start to feel tired, drink a large glass of water and see your energy levels increase. As an added bonus, staying hydrated is great for your skin.
Had a tough day? Sometimes a power nap is the best way to go. A power nap can quickly rejuvenate your energy levels and leave you feeling refreshed. A word of advice though, don’t nap for too long otherwise you may wake feeling even more tired and may struggle to sleep at night. I usually try and keep my naps to 30 minutes. And to be honest, even if you don’t have a big day, a power nap can be really pleasant.
Don’t Be Skipping Meals
Our daily meals are not only delicious, but they do wonders for our energy levels. Assuming your not eating take out or a very large meal. I know that we are all very busy. And that sometimes it can be difficult to find to the time to cook. But eating 3 healthy meals a day has so many benefits to our bodies and our energy levels. Skipping meals can cause energy slumps as our blood sugar levels fall when we don’t eat. Ever tried fasting for 24 hours? By the afternoon you get super tired.
This one may seem a little strange. Walking to get more energy? It’s true. But I am not talking about a 2 hour walk, I am talking about a quick 10 minute walk around the block. This can really wake you up and boost your energy levels. Try it next time you are tired.
Increase Your Magnesium Intake
Having low levels of magnesium in your body can often lead to higher heart rates. This means that your body will have to work harder even when resting. This leads to you being tired and feeling sleepy. So make sure to bump up your magnesium levels if they are low. You can take a good quality supplement (do your research) or eat cashews, fish and almonds.
Eat Less Carbs & Sugar
We all eat carbs and this isn’t the issue. Many of us eat too many carbs and carbs from poor food choices. For example, the carbs from a frozen grocery store meal are far worse than the carbs from fresh vegetables. Both carbs and especially sugar really spike your blood sugar levels which leads to an increased burst of energy. Sounds good right? Wrong. Immediately following this high comes the crashing low. This is when you feel super tired and just want to go to sleep or have some coffee. Eat real sugar from fresh fruit. And eat carbs mainly from fresh vegetables.
Don’t Drink Too Much Coffee
This also may seem like a strange one. You may be thinking, ‘but coffee is the only thing that gets me through the day’. I am not saying that coffee is bad, in small doses. But today you hear far too often people saying they drink 4 – 6 coffees each day. This is where coffee becomes an issue. These coffees are generally split out throughout the day which means their last coffee is around 4-5pm. This amount of caffeine can greatly affect your sleep. Even if you can fall asleep fine, its the quality of sleep you get which is suffering. This leads you to be tired again tomorrow so you need those coffees again. A bit of a vicious cycle if you ask me. Don’t drink more than 2 coffees a day if you want to sleep well and avoid having one after 3pm. This way all the caffeine in your body should be gone by the time you go to sleep.
Turn Off Electronics 2 Hours Before You Go To Sleep
I know that this one can be difficult as your favorite TV show may be on late or you like watching movies before bed. But did you know that the blue light in your screen (TV, computer, tablet, smart phone) affects the quality of your sleep? Yep, it takes around 2 hours from when you turn off your screens for your body to recover from them and that is when your body begins resting properly. This doesn’t mean that you won’t be able to fall asleep. No. It means that your body is not recovering as well as it should be from your first 2 hours of sleep. Have an assignment due or have a bit of work to do before bed? There are a couple of things that you can do. Either get yourself a pair of blue light reduction orange glasses or install an app which reduces the blue light in your screen. These things will help but will never be as good as if you turned off your electronic devices 2 hours before bed.
There we go. We hope that you learnt a thing or two about gaining more energy. And hopefully you will never need to say ‘ I have no energy what can I do ’ again. If you have any questions or comments we would love to hear from you. Please post them below.