The demands of daily living, from work and school to household chores and playtime, takes a toll on your energy levels, which may leave you feeling tired, cranky and unable to concentrate. Some fatigue throughout the day is a normal part of a busy life, especially if you are not getting a full night of sleep. However, if you are experiencing a pattern of tiredness that is not relieved by sleep or good nutrition, MedlinePlus recommends seeing your physician for an evaluation.
Have A Snack
When the mid-afternoon slump hits, reach for a healthy snack to revitalize your energy. KidsHealth by Nemours explains that a nutritious snack is a quick way to keep your energy levels high and increase your mental alertness. For optimum benefits, steer clear of the sugar-laden vending machine snacks and keep a stash of healthier options on hand. Whole-grain crackers with peanut butter, low-fat yogurt or homemade granola are good choices. Sugary snacks may give you a temporary boost in energy, but the effects are short-lived and may leave you feeling worse after they wear off.
Take a Power Nap
While crawling into bed and covering your head with the covers is rarely a practical solution to boosting energy in the middle of a busy day, taking a quick power nap can have restorative powers. A 2005 study performed by the Department of Behavioral Sciences at Hiroshima University in Japan found that just three minutes of stage-2 sleep provided recuperative powers not found in those the non-napping control group. Stage-2 sleep, also called light sleep, begins about five minutes after you lie down and typically lasts between 10 to 25 minutes, according to Helpguide.org.
Get Moving
Exercise is not only a great way to boost energy; it also keeps you fit and healthy. Physical activity sends oxygen and nutrients through your system, boosting your circulation and helping your heart work more efficiently, according to MayoClinic.com. When your cardiovascular system functions at optimum levels, you have more energy to get through the day. If you cannot carve out a dedicated chunk of time to hit the gym, try taking a brisk walk around the block or using the stairs instead of the elevator. Any activity that gets you moving can be beneficial.
Caffeine Considerations
Caffeine found in coffee and soda can provide a brief pick-me-up, but try not to rely on it too heavily. MedlinePlus explains that, for most people, two to four cups of coffee a day is relatively safe, but too much caffeine can cause jitters, nervousness and insomnia. Energy drinks and soda containing sugar can lead to weight gain and other health problems. Those with caffeine sensitivity, pregnant and nursing women, or those taking prescription medications should talk to a doctor before drinking caffeine.
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