Life can be very stressful and demanding, so it is normal to find yourself dragging through your day. Your first instinct might be to turn to the fifth cup of coffee to restore your energy. Put it down! We have included ten easy and effective lifestyle hacks that will help you boost your energy, mood, and productivity.
1. Have a strict sleep schedule: There is no replacement for a good night’s sleep. As obvious as it may be, the better your sleep quality is, the more energy you’ll have throughout the day. The average adult needs seven to nine hours of sleep a night, simple, right? While getting your hours of sleep is crucial to boosting your energy, you also need to have a consistent sleep schedule. An inconsistent sleep schedule can seriously damage your circadian rhythm, therefore reducing your sleep quality, impacting your focus, and leaving you feeling groggy and tired for the rest of the day. So, set up a bedtime and waking time schedule for yourself and stick to it.
2. Eat a nutritious diet: Food is arguably the primary energy source for your body. While all foods will give you an energy boost, some are more efficient and advantageous than others. For instance, processed grains like white bread and pasta, foods with refined sugar will give you a spike in energy that will immediately be followed by a crash in energy. Instead, opt for a diet filled with whole grains, vegetables, protein, and more. These are foods with a low glycemic index and will help your energy remain steady and last longer.
3. Drink water: Are you feeling particularly tired lately? Not drinking enough water could be the cause. Up to 60% of the human body is water, and one of the first symptoms of dehydration is fatigue. Staying hydrated can also improve your concentration and mood, so get a water bottle and drink up!
-Get a reusable water bottle so you can drink water wherever and whenever. Plus, you’ll help the environment!
-If you get bored of drinking water, or just need a little flavor, infuse your water with fruits and herbs like spearmint and rosemary.
-Eat your water. There are lots of foods high in water, especially fruits and vegetables.
4. Reduce stress: Stress is a natural and helpful response to our surroundings. Short-term stress can help you focus, increase your energy, and even improve your performance. On the other hand, when you are stressed for extended periods, it can take a toll on your physical and mental health. Long-term stress has been linked to high blood pressure, low energy, depression, obesity, and more. Whether it's yoga, meditation, or going for a jog, pick a relaxing activity and shake your stress off.
5. Exercise: Exercising regularly improves your moods, productivity, and your energy levels. When you do an activity that requires a burst of energy, your body releases endorphins or “the happy hormone.” Endorphins improve your mood, improve your focus, memory, and help your body use energy more efficiently. You don’t need to spend one hour a day on the treadmill to reap all the benefits exercise has to offer. One hundred and fifty minutes of moderate-intensity exercise per week is enough to improve your energy, physical, and mental health.
6. Listen to your favorite songs: Many science-backed benefits come from listening to your favorite songs, including a boost of energy and mood. Listening to music you enjoy encourages your body to release dopamine, a feel-good neurotransmitter, and decreases cortisol, a stress hormone. Turn on your speakers or put on your headphones, play your favorite songs and sing your lungs out!
7. Get organized: Research shows that people are much more productive when working in an uncluttered space and have a schedule for their day, but there are many more benefits from getting organized. We have included a couple below:
-You'll be less stressed: Not only will good time management improve your productivity and efficiency, but it can also help you experience less stress! Knowing how your day will go and planning what you will accomplish helps you feel less overwhelmed.
-You'll feel more motivated: Decluttering your work/living space can reduce your stress levels and improve your focus. Living in an organized way will also give you a sense of accomplishment and control, which will boost your motivation.
-You'll improve your overall health: Learning how to manage your time will help you create a daily routine that is healthy and sustainable. When planning out your day, reserve the time for activities like cooking, working out, meditating, and any other habit you would like to cultivate.
8. Take regular breaks: When you are feeling overwhelmed with workload, the last thing you might want to do is take a break, but you should! Taking frequent breaks from mentally demanding tasks can boost your energy and creativity because it allows you to return to the task at hand with fresh eyes. If you feel burnt out, take 5-15 minutes off to distract yourself and return to work feeling refreshed.
9. Be social: Socialization is at the root of our humanity. We crave connection and acceptance. Social isolation can cause low moods and tiredness. If you’re feeling low on energy, hang out with your friends and family.
10. Take supplements: While eating a great diet, getting a good night’s sleep, and exercising are surefire ways to boost your energy, balancing these with the demands of life can be challenging. Fortunately, there are many supplements you can take for that extra energy boost. The purpose of nutritional supplements is to make it easier for you to provide your body with the necessary nutrients. There is an abundance of supplements, and all of them benefit your body differently. We will be providing a list of supplements that can boost your energy and productivity.
- Vitamin B12: This vitamin is responsible for keeping your body’s blood and nerves healthy. Deficiency in vitamin B12 increases the risk of fatigue and an increase in weakness. If you eat animal products regularly, the odds are that you don’t need this supplement. If you try to stay away from them, the likelihood of vitamin B12 deficiency increases because this is a vitamin mostly found in foods of animal origin.
- Coenzyme Q10: CoQ10 is found in every cell of your body and helps in cellular energy production. A couple of studies have found that the consumption of CoQ10 supplements can result in better athletic performance and energy restoration. While the results are promising, more studies need to be done to confirm the effects of Coenzyme Q10.
- Magnesium: Magnesium is one of the most abundant minerals in the human body, and it is needed for many crucial processes, like energy production and glucose regulation. Taking magnesium supplements can improve the quality of your sleep and symptoms of insomnia.
- Ashwagandha: Ashwagandha is an herb that has been used in ayurvedic medicine for thousands of years to treat stress. A clinical trial showed that those who took ashwagandha saw a significant reduction in their stress levels. In addition, a study conducted on cyclists showed that those who took this herb performed 7% better than those who didn’t. More research needs to be conducted to confirm the benefits of ashwagandha, but the results are encouraging.
- Rhodiola: Rhodiola Rosea is an herb that grows in the mountains of Europe and Asia. People have studied this herb for a couple of years. The results showed that taking 400mg of Rhodiola daily can significantly improve stress levels, mood, concentration, and energy. You can find Rhodiola supplements online and at your local grocery store.
- Collagen: Research suggests that taking collagen supplements can increase your muscle mass and improve your metabolism. In addition, collagen supplements have been argued to increase energy levels because they contain glycine, one of the primary amino acids in collagen.
Getting your 8-hours of sleep, fueling your body with nutritious foods, and exercising regularly are the three most important habits to acquire if you want to boost your energy, but they are not the only ones. We hope you enjoyed reading this blog and consider implementing some of these lifestyle changes into your routine.
If you are interested in reading more tips like these, go to Revive Naturals.