Keeping your flagging energy levels up can be a struggle. Your body may be crying out for sleep, but napping at work is frowned upon and falling asleep at the wheel could be deadly. It's tempting when you need a quick energy boost to reach for caffeine or sugar, but when the effects wear off, you could be more exhausted than when you started. And reaching for high calorie, high carbohydrate foods to fuel your body could have serious health consequences, including weight gain and insulin resistance. When sleep is not an option, increase your energy naturally without resorting to the use of artificial stimulants.
Step 1
Go outside and soak up some sun. According to CNN, sunlight "contains brain-activating short-wavelength blue light" that can perk you up and help your think more clearly. Take a half-hour walk in the morning, keep the shades open in your office and take small breaks outside -- especially right before making any important decisions. You could buy light bulbs that have a blue tint to boost your energy when you can't go outside.
Step 2
Exercise for 20 minutes. A cardio workout will get your blood pumping and increase oxygen levels throughout your body. Most importantly, your brain will receive vital nutrients that help you feel more alert. If you spend most of your day behind a desk, get up once an hour and walk around. "Real Simple" magazine notes that good posture can increase oxygen flow as much as 30 percent by opening your chest cavity.
Step 3
Graze through the day, rather than eating three large meals. Eat small meals that include a mix of healthy fats, protein and complex carbohydrate. Eating often will help stabilize your glucose levels and eliminate a sugar crash that could leave you feeling tired and irritable. Your body works hard to digest your food, so eating less means your body will use less energy in digestion, leaving more energy for you to get work done.
Step 4
Avoid energy drinks, limiting them to no more than once or twice a week, cautions the Mayo Clinic. Energy drinks might contain large quantities of caffeine or sugar, which can lead to rapid heartbeat, high blood pressure, nervousness and irritability.
Tips and Warnings
- See your doctor if you are chronically fatigued. You might have an underlying medical condition, such as anemia or hypothyroidism. Sleep better at night by creating a restful environment for your self that includes making sure your bedroom is at a comfortable temperature and as dark as possible. Use a white noise machine to block out street sounds if they affect your sleep.
