How to Boost Energy When Tired Naturally: 7 Strategies
How to Boost Energy When Tired Naturally: 7 Strategies That Actually Work
Ever had a day that seemed to start off great but then all
of a sudden, you were drained?
It's 3 PM. You're less focused, less motivated and even
simple things become more difficult. Many will turn to a second cup of coffee
or an energy drink or a sugary snack.
These quick fixes can only help for a short time, but can
result in another crash later on in the day.
Fortunately, there are ways to boost energy levels that
don't involve stimulants. Building a consistent energy level all day long will
help meet the essential needs of your body: hydration, movement, sleep,
nutrition and stress management.
In this guide, we will delve into seven strategies that are
effective in practice.
Quick Answer: How Can You Boost Energy Naturally When Tired?
Take a break and try some simple things to refresh: drink
water, get exercise, soak in natural light, have a balanced snack with protein,
and take a mental break. They promote good blood flow, concentration and energy
production without the subsequent crash that can occur after consuming sugary
foods and/or too much caffeine.
1. Start With Hydration
Dehydration is one of the most forgotten factor
contributing to fatigue.
Any level of dehydration can affect concentration, mood and
physical performance. Your body's lack of fluids will cause your heart to pump
more effortlessly to get oxygen and nutrients to the rest of your body.
Many people think that when they feel tired, they are
dehydrated and go for their cup of coffee.
What to Do
- Drink a large glass of water when you wake up.
- Have a water bottle on hand all day long.
- Especially drink more liquids when it's very hot or when you're exercising.
If you are often fatigued in the afternoon, making a change
to hydration could be one of the fastest changes you can make.
2. Move to Get Natural Energy – Move to a Natural Energy Boost
During times of fatigue, exercise might not be one of your
priorities. Yet, moving regularly can actually help to give you more energy.
Exercise helps to increase blood flow and oxygen to muscles
and brain. It also can help to boost mood and alleviate some sluggishness.
Easy Options
- Go for a walk for 10 minutes.
- Take several steps up and down the stairs.
- Stretch for 5 minutes.
- Do basic body weight movements.
Any kind of exercise that causes some movement will benefit
you to feel more alert and focussed.
Leave the house and bask in some sunshine.
3. Step Outside and Get Natural Light
Your body has an internal clock, called the circadian
rhythm. The natural light is a key element in regulating this system.
Staying in indoors for longer periods of time –
particularly in low lighting – could make it hard for your body to keep up
healthy energy patterns.
The sun rising in the morning helps to remind your body
that it's time to be awake and alert.
Practical Tip
Take 10-15 minutes to be outdoors in the morning. Take a
short walk before or after work or at lunch time if possible.
This trick can help to keep your energy up throughout the
day and better sleep at night.
4. Choose Protein-Rich Foods Instead of Sugary Snacks
Many people get tired in the afternoon due to the type of
food they eat.
It is easy to find a sweet snack, pastry or sweet beverages
that give you a quick surge of energy, but then a quick drop. This may leave
you feeling even more tired than you did before.
Protein-rich foods are more likely to keep you full for
longer and provide a slower release of energy.
Good Energy-Boosting Foods
- Eggs
- Greek yogurt
- Lean chicken
- Fish
- Pumpkin seeds
- Almonds
- Cottage cheese
For a deeper look at nutrition, check out our guide on
high-protein foods for energy and metabolism.
5. What to Drink to Boost Energy Naturally
For plenty of people, they're looking for a drink that can
give them a quick energy boost without the excessive caffeine.
No beverage can take the place of good health practices,
but some drinks can assist in hydration and alertness.
Good Choices
- Water
- Green tea
- Black tea
- Unsweetened coconut water
- Low-sugar electrolyte drinks
One of the quickest methods to boost concentration and
eliminate fatigue naturally is to hydrate yourself.
6. Find a place to take a mental break
Just like physical fatigue, mental fatigue can be
exhausting.
Spending hours and hours in focus, being constantly
notified and constantly multitasking can leave you drained of concentration and
feeling mentally exhausted.
Take a break for a few minutes, rather than pushing any
harder.
Some basic tips for mental reset.
- Practice deep breathing.
- Shut your eyes for 5 minutes.
- Listen to relaxing music.
- Unplug away from screens.
- Take a few minutes out in the fresh air.
Short breaks can help re-focus and enhance productivity.
7. Get a better night's sleep and reduce stress.
Many people think that if they sleep for eight hours they
will be well rested and have high energy levels.
In fact, it is the quality of sleep that is as important as
the quantity. Chronic stress can also cause sleep disturbances and make it hard
to get a good night's sleep.
- Habits That Help
- Sleep at the same time.
- Reduce screen time before bedtime.
- Try to keep your bedroom cool and dark.
- Don't eat too much at night.
- Limit caffeine production in the later part of the day.
- Make time for outside time regularly.
- Practice relaxation techniques.
Some use adaptogens as part of a wellness program to assist
in stress management and well-being.
Why am I always tired and have no energy?
If you continue to feel tired despite all of your healthy
lifestyle changes, you might have more than one cause.
Common causes include:
- Poor sleep quality
- Chronic stress
- Dehydration
- Inactivity or a lack of exercise. Inactivity or lack of exercise.
- Nutritional deficiencies
- Excessive alcohol consumption
- Underlying health conditions
If fatigue persists, always talk to a trained health care
professional about it.
Frequently Asked Questions
What can I do to get energy quickly naturally?
Hydrate, exercise, refresh with air and have a
well-balanced snack that includes protein. The strategies that are recommended
often can help provide a natural boost without the use of stimulants.
Which foods give you a lot of energy?
The energy level of food is sustained by foods with a high
protein, fat, vitamin and mineral content. Eggs, fish, Greek yogurt, nuts,
seeds and leafy green vegetables are examples.
What can I eat to give me energy and motivation?
Prior to taking supplements, consider sleep, diet, water,
and stress. These are all important factors of maintaining a healthy level of
energy.
What can I do to get energy now?
For an immediate energy boost, drink water, get fresh air,
engage in some light movement for a few minutes, and eat a snack high in
protein. These easy-to-follow tips can help boost alertness more quickly than
sugary drinks or too much caffeine.
Does dehydration make you tired?
Yes. Even if the dehydration seems mild, it can decrease
your alertness, concentration and ability to perform physically.
Does coffee suck the life out of you?
Coffee itself isn't a bad thing, but excessive caffeine
intake can sometimes be a sign of deeper sleep, stress or even nutritional
problems.
Final Thoughts
The natural way to increase energy when feeling fatigued is
not a magic bullet. It is all about your body habits supporting your body.
Hydration, activity, good sleep, a balanced diet, natural
light and stress management all combine to provide lasting energy all day long.
Rather than seeking quick fixes, work on creating a habit
of good health. As you build up to the years, those small changes can have a
big impact on how you feel – both on your energy level, concentration and
productivity.
Please note: This article is not intended to provide
medical advice. Periodic, inexplicable fatigue or fluctuations in energy should
be checked with a trained health care provider.
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