A hot cup of coffee might sound like it’s just what you need when your energy begins to lag. But, you might need to wonder if too much caffeine or sugar could be doing more harm than good. Finding ways to boost your energy without relying on temporary fixes helps you tackle any challenges that arise each day.
As you begin exploring why you might not be feeling your best, try these ideas that can help you boost your energy without worrying about an inevitable crash.
1. Optimize Your Sleep Quality and Not Just the Quantity
If you’re already getting seven to eight hours of sleep, then give yourself a pat on the back. You’re already a step ahead in improving your energy level, but you’ll also want to consider the quality of the rest you’re getting each night.
Deep, restorative sleep is necessary to truly recharge your body and brain. If you’re getting poor sleep, then you might notice it in your mood, memory, and hormone balance. If anything is off regarding these areas of your health, then you’ll still feel drained as the day wears on.
Use These Tips to Improve Your Sleep:
The good news is that deep, restful sleep isn’t too hard to achieve when you use these strategies to revamp your bedtime routine.
- Set a regular schedule for bedtime and waking up
- Avoid screens for at least an hour before bedtime
- Try a calming herbal tea such as chamomile
- Supplement with magnesium
2. Move Your Body More
Although this tip seems counterintuitive, physical activity helps boost energy. You don’t have to push yourself too hard when you’re already tired, either. Even a 20-minute walk or doing some light stretching can help improve blood flow and oxygen delivery, which helps release endorphins in your body.
3. Fuel Your Body With Real, Nutrient-Dense Foods
Those sugary snacks are full of refined carbs that only lead to an energy crash later. Look for whole foods that your body will digest slowly. These foods help to stabilize your blood sugar, to help you enjoy more stable energy levels throughout each day.
Focus On These Types of Food:
The best thing about whole foods is that they are delicious and nutritious. Add these items to your grocery list to improve your body’s hormone regulation and energy levels.
- Lean proteins
- Healthy fats such as avocado or olive oil
- Complex carbs such as oats, sweet potatoes, and quinoa
- Water for hydration
If you find your energy crashing mid-afternoon, then consider grabbing a handful of nuts or cheese instead of a cupcake. You’ll discover that high-protein snacks help you sail through to dinnertime without feeling your energy crash.
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4. Support Your Hormone Health
Fatigue might also be related to hormonal imbalances, especially those related to human growth hormone, cortisol, and thyroid function. As you mature, the natural decline in HGH can leave you dealing with low energy, poor recovery, and potentially mood changes.
People who notice that they are experiencing chronic fatigue, slow recovery from workouts, or low stamina in general may find HGH therapy worth exploring. When you use this form of hormone replacement therapy with medical supervision, you could discover that it is the solution you need to improve your body’s metabolism and energy levels.
Since sleep quality and growth hormone levels are related, adults with a documented HGH deficiency will often find that they enjoy deeper rest at night with higher energy during the day.
5. Practice Daily Breathwork and Morning Sunlight Exposure
Exposing your body to natural light in the morning helps to reset your body’s circadian rhythm to tell your body that it’s time to be alert and get active. You’ll want to combine throwing open the curtains with deep breathing or short meditation sessions to help renew your focus and ensure you stay energized without relying on coffee.
Try These Relaxation Techniques
Giving these ideas a try can help you begin your day with the sunlight and oxygen your body needs to feel revitalized.
- Get 10 to 15 minutes of sunlight exposure before 10 a.m.
- Practice box breathing (inhale four seconds, hold four seconds, exhale four seconds, hold four seconds)
- Stretch or practice grounding barefoot on natural surfaces
If your mornings feel rushed to the point that you can’t imagine fitting these ideas in, then it’s neat to know that you can combine many techniques to achieve stronger effects. For instance, you can practice box breathing while standing barefoot in the grass for a minute as you go out to check the mail.
Alternatively, you could enjoy a walk in the morning to get your blood flowing, which also helps to expose your body to natural sunlight. Stretching is also an activity that you can break up into morning and evening sessions. Doing a few light stretches helps you prep for more restful sleep. In the morning, stretching works well with breathwork or as a simple warm-up before your daily walk.
When you find yourself reaching for another soda or coffee to stay awake, it might be time to reassess your health and lifestyle habits. Getting deep rest each night is critical for helping your body restore its energy levels, and correcting hormonal imbalances provides far longer-lasting results compared to a quick sugar boost. Taking the time to address the underlying causes of your fatigue helps you enjoy more energy and vitality as you move through life.
