How do you keep sustained energy throughout the day?
Get More Sleep
Sleep is something that easily gets put on the back burner when you’re busy. It’s recommended to aim for around 7 hours of sleep per night, although some people require a little more and others need a little less.
If you struggle falling asleep, try winding down from your day with relaxing behaviors before bed. This could be taking a bath, reading a book or listening to spa music. You should also try to avoid using phones and other screens around bedtime. The use of screens before bed has been linked to poor sleep quality .
It’s well established that regular exercise is important for reducing your risk of chronic diseases, but it will also boost your energy levels!
This may seem counterintuitive, as when you’re feeling tired, getting up and moving your body can feel like the last thing you want to do. Luckily, you don’t need to take part in exhaustive workouts to experience these benefits. For example, one study found that sedentary people with persistent fatigue decreased their tiredness by 65% just by regularly participating in low-intensity bicycle cycling .
Eat a Nutritious Diet
Your body needs fuel to keep you going throughout the day. Choosing whole, nutritious foods will provide your body with the nutrients it needs to function at its best. If you’re eating a lot of processed foods high in sugar and fat, you may find that they affect your energy levels, as well as your overall health.
Eating a rainbow of different fruits and vegetables and incorporating a wide variety of plants into your meals, will prevent the risk of chronic diseases and naturally boost your energy levels. If you’re new to a plant-based diet, try eating an entirely plant-based diet once a week (E.g. meatless Monday)!
Depending on your age, the human body is made up of 55–75% water. Dehydration can affect your brain function, mood and energy levels. In one study, participants who lost 1.59% of their fluid levels had a poorer working memory and experienced increased feelings of anxiety and fatigue .
To stay hydrated, make sure to drink enough water throughout the day, especially during exercise. Health experts commonly recommend drinking at least eight 8-ounce glasses of water, which equals about 2 liters. This is called the 8×8 rule and is very easy to remember.
The bottom Line
Many people feel tired and lack the energy to function at their best throughout the day. However, drinking enough water, eating healthily, getting enough sleep and exercise can benefit your energy levels and your health.
If you feel tired, it’s worth taking a look at your lifestyle to see which healthy changes you can make to boost your energy levels and make you feel great!