Ever feel like your energy levels crash? You’re not alone!
One study has shown that, on average, US adults feel sleepy three days a week.
Experiencing low energy levels on a regular basis can be extremely frustrating, especially when you want to be productive and get stuff done. Not only this, but a lack of energy can also result in you not feeling yourself, not performing to your maximum capability and losing interest in the things you usually enjoy.
Therefore, this World Health Day, we’re sharing 5 simple ways you can increase your energy levels and reduce tiredness. After all, girls, we only ever want you to feel like your best selves!
1. GET MORE SLEEP
We can’t stress enough how important it is to get your beauty sleep! According to Sleep Foundation, you should be aiming for between 7 and 9 hours a night. But it’s not all about quantity, it’s about quality too! This means, if you’re staring at your ceiling for hours on end or tossing and turning repeatedly, chances are you’re not getting the quality of sleep you need.
A poor sleep routine not only reduces your energy levels, it can affect your physical and mental health too! So, to help you get your full 50 winks, we recommend avoiding caffeine before bed, setting a sleep schedule and ditching any late night scrolling (that goes for TikTok too, ladies!)
2. KEEP ACTIVEOne of the best ways to boost your energy levels is to simply move more. Whether that’s doing some gentle stretching, mobility exercises or going for a walk, research has highlighted regular activity is one of the most effective ways to fight fatigue.
In fact, if you’re experiencing low energy levels, this is considered one of the best times to workout, as pushing through that tiredness can give you that much-needed energy boost you’ve been looking for. Safe to say, you don’t need to tell us twice…
See how else exercise can benefit your mental health here.
3. EAT WELL & STAY HYDRATED
It goes without saying that what you eat and drink can affect your wellbeing, so if you’re wondering how to boost your energy levels, switching up your eating habits could be an easy solution.
Eating whole, nutritious foods, such as fruit and veg, grains and beans, provides your body with the vitamins and minerals it needs to help you perform at your best and optimise your health.
The same goes for staying hydrated too! Dehydration can have a negative impact on your mood, brain function and energy levels, which is why it’s recommended that you drink 8 glasses (roughly 240ml) of water per day. Although, if you’re working out, you’ll need to drink more than this.
4. DON’T NEGLECT REST DAYS
Girls, this is where we remind you that rest days matter too! When we workout, we use our body’s energy stores, which can put a strain on our body and mind. Therefore, our bodies rely on periods of rest to allow time for our muscle tissue to repair and glycogen (sugar) stores to replenish.
Rest days also help to prevent injury, reduce fatigue and allow our mind to re-centre. We recommend taking at least one rest day per week, but the bottom line is you must listen to your body! This means if your body feels drained, it’s perfectly okay to give yourself an extra day off. As an alternative, why not try some gentler exercises, such as yoga or mobility?
5. CONNECT WITH PEOPLEConnecting with people is one of the simplest and most effective natural energy boosters.
As you may or may not already know, social isolation can cause low mood and tiredness, which is why it’s super important to stay connected with loved ones. Whether that’s going for a dinner date with your SO, a HIIT session with your bestie or a simple catch up over coffee with a family member, having a strong social network can significantly improve both your mental and physical health.
While most people experience fatigue and sometimes lack the energy to function at their best throughout the day, a few healthy lifestyle changes, such as getting enough sleep and exercise, can improve not just your energy levels, but your overall health too.
However, if you feel that tiredness is dramatically affecting your day to day life, this may be a sign to get in touch with your GP. Besides, taking care of number one should always come first!