8 Tips to Have More Energy — Naturally
Running out of energy happens occasionally, it’s only normal. But if you’re always exhausted, you have to do something about it.
Dr. Lawrence Epstein, medical director of clinical sleep medicine at Brigham and Women’s Hospital, said: “If you wake up and never feel rested, feel groggy and tired throughout the day, or nod off in things you don’t want to fall asleep in, that’s a problem.”
According to Dr. Epstein, spokesperson for the American Academy of Sleep Medicine, fatigue can be a sign of a more serious health problem. Although, it’s due to a lack of sleep most of the time.
“There is no substitute for not getting enough sleep,” Dr. Epstein says.
But, there are ways to help you improve the quality of sleep at night and get more energy during the day. No energy formulas involved.
Here are some tips for a natural boost of energy:
Workout in the morning
Ideally, working out in the morning is best because it uplifts your mood and makes you energized for the day. But if that won’t fit your schedule, then try to exercise before the end of your day because it will likely result in better sleep, according to neurologist Daniel Barone from NewYork-Presbyterian.
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Have a good breakfast
Sugar-loaded cereals tend to act as an instant energy booster, however, it causes a letdown shortly after. Tracy Lockwood, a dietitian in New York City, suggests eating carbs that can be gradually digested with protein and healthy fats to fuel your body with enough energy throughout the day. Eggs, whole grain bread or high-fiber berries are some great examples.
Eat some sugar
Eating some sugar can actually be a pretty smart move when you get it from food with naturally occurring sugars such as fruit, vegetables and yogurt. Once sugar is converted to glucose it can pump your cells with energy, according to Lockwood.
According to Lockwood, Kombucha can give a shot of energy, given that it is fermented and it contains a little amount of alcohol which is about less than 2%.
Avoid sitting all day and being sedentary
Dr. Barone advises being active when you can – stand up, walk around. He says “We tend to be most sleepy when sitting in a sedentary position.” And yes, sitting all day at your workstation can actually make you feel pretty drowsy.
Have a Quick Refreshing Nap
The secret is to keep your power naps short, about half an hour or less, to make you feel rejuvenated. Try not to take longer naps as it makes it more difficult to sleep at night.
Have a matcha drink
Matcha can be an alternative to coffee. It also has an amino acid called L-theanine that can help relax the mind and act as a mood-enhancer, Lockwood explains. It contains significantly less caffeine than coffee, as a teaspoon of matcha only has 1/3 of the caffeine of one cup of coffee.
Get off social media
Neurologist Dr. Daniel Barone from Weill Cornell Medicine Center for Sleep Medicine recommends trying to stop using your smartphones or computers an hour before bedtime. The production of melatonin, a hormone which plays a role during shut-eye, can be affected by the blue light that’s being emitted by your gadgets.