Have you been feeling tired lately but also reluctant to go for another cup of coffee? While there are many reasons we feel tired besides lack of sleep, there are also other ways to stimulate ourselves besides caffeine. If you have already ruled out any medical problems with your doctor, you can try small changes in your daily life to boost your energy levels.
At Ekoa, we usually grab a bar to snack on to be more productive mid-morning and afternoons, but there are also other few tricks we’ve tested and approve of to increase our energy in a natural way. The most important lesson is to learn to listen to your body and how it responds to different stimuli: each person has different triggers that works best for them. Leave us a comment on your favorite ways to boost your energy naturally!
Smiling not only offers a mood boost but helps our bodies release cortisol and endorphins that provide numerous health benefits, including reduced blood pressure, increased endurance, reduced stress, and strengthen immune system.
2. Eat Your Breakfast
Food is fuel and starting off your day on a full tank can help you be more productive and energized throughout the whole day. People who eat breakfast report less fatigue and better mood. Other positive effects is on focus and hunger control: they report being able to control their appetite better for the next meals.
3. Drink Water
Dehydration is one of the causes that makes us feel fatigued without noticing. Make sure you drink enough water to keep hydrated (you can tell by the color of your urine). Since your body is composed of about 60% water, by staying fully hydrated your metabolic rate will increase and you will have better digestion, absorption of nutrients, better circulation, and maintenance of muscles.
4. Learn to Slow Down
You can feel the urge to complete several things at a time, but keep your To-Do list “accomplishable”. Tackle one task at a time, being aware of what you are doing and enjoying the process. Taking breaks between tasks can also help you be more productive in the long run. Besides, having a long to-do list can make you feel more stressed and burned out more easily.
Exercising can have magical effects on your energy levels! And exercising can be as easy as taking a break from work or school and going for a walk around the block. It can have an immediate effect on how you feel and regular exercise will make you feel less tired in the long run.
6. Listen to Your Favorite Tunes
Escaping to your favorite place can be easy when you turn on your favorite music. Music has the power to make your mood change and empower your tasks, increasing productivity and helping you concentrate. No wonder running with the right playlist can take you the extra mile!
7. Power Nap
Taking 10-15 min for a power nap can be transforming. Research shows that you can make yourself more alert, reduce stress, and improve cognitive functioning with a nap. Mid-day sleep, or a ‘power nap’, means more patience, less stress, better reaction time, increased learning, more efficiency, and better health.
8. Breathe Consciously
When we breathe, oxygen goes to our lungs and there it is absorbed by the blood stream to produce energy. Try a breathing technique for a couple of minutes to excite the sympathetic nervous system and make you more alert. For example, practice double breathing: Inhale through the nose with a short, sharp inhalation followed directly by a long, strong inhale. Repeat 5 times then pause for a short break and do a couple more rounds.
9. Be Wise when Deciding on your Fuel
- Sugar can be a tempting solution to raise your energy levels. For a more stable energy level, try yogurt with a little nuts, raisins and honey. That way, your body will absorb the mixture of carbohydrates and proteins gradually.
- Coffee may give you an immediate effect and maybe you do not conceive a day without it. Try not to rely on it too much and if you want, reduce your intake little by little.
- Drink less alcohol, you may feel like you’re sleeping better with a drink or two in your system before bed, but the opposite is true. Alcohol really interrupts deep sleep and will leave you feeling restless the next day.
- Healthy snacks are a great way to help you maintain your energy levels. Lean protein and fiber-rich carbohydrates provide lasting energy. Grab an Ekoa Bar any time of the day as a bridge from one meal to the next.