When our phone’s battery runs out, we know it’s time to charge it, but what if we run out of energy ourselves? It’s not uncommon to feel anxious or exhausted. Despite the fact that most of us recognize the need of recharging our batteries, few of us really do so. There are a variety of reasons why you could feel tired at any time of day, and they vary from person to person. For example, some people’s circadian rhythm causes them to lose energy at specific times of the day, while an over-reliance on coffee can cause them to crash suddenly.
It’s perfectly natural to feel fatigued and lethargic after a long day, but if you’re experiencing these symptoms on a regular basis, it’s time to make a change in your daily routine. Here are some strategies for keeping your energy levels up throughout the day.
You need to Understand Your Chronotype
The way your circadian rhythm is tuned to maintain energy levels throughout the day is known as your chronotype. There are four basic chronotypes: dolphin, lion, bear, and wolf, each of which governs how much energy you have at various times of the day. A lion, for example, has high energy levels right after waking up, whereas a wolf doesn’t reach peak energy until the end of the day. You may develop a strategy that works in unison with your circadian cycle to get the most out of your day by determining which chronotype you are.
Eat Healthy And Small Portion Meals
Regular exercise and a balanced diet go hand in hand. Instead of a burger and fries, try a salad with quinoa or another small yet filling meal. According to Harvard research, persons who eat a lot at lunch have a more significant afternoon drop in their circadian rhythms. Because of the extra energy required to digest your food, eating late will keep you awake at night.
More so, according to sleep experts, a healthy, balanced diet high in fiber and low in added sugars can help you fall asleep sooner and get up to two hours more sleep per night.
Incorporating Regular Exercise
Getting your blood moving through your body through exercise is one of the most effective ways to enhance energy. Exercise can boost the flow of oxygen to your brain and reduce fatigue, whether it’s a quick brisk stroll in the morning or a trip to the gym. If going to the gym is difficult to fit into your regular routine, even something as basic as walking home or getting off the bus at a stop early will help. You may even do simple stretches and yoga at home, and your body will absolutely thank you for that.
You may also find some helpful health insights from reputable websites like healthcanal.com to equip yourself with the right information on health. Basically, keeping your body healthy always involves eating healthier and exercising regularly.
Getting Sufficient Sleep And Rest
When you’re busy, it’s easy to put your sleep on the back burner. Many people cut back on hours that should be spent in bed for a variety of reasons, from pushing back bedtime to meet a deadline to missing a few hours of sleep due to work shifts.
Furthermore, it is believed that 20 to 30% of the general population suffers from inadequate sleep, resulting in a loss of critical rest time. You may feel lethargic, cranky, and tired as a result of your lack of sleep – as attested by several pieces of research, too. If you find yourself feeling this way frequently, you should assess if you’re getting enough sleep. Aim for roughly 7 hours of sleep per night, while some people require slightly more and some slightly less.
Staying Hydrated Throughout The Day
Your body is 55 to 75% water, depending on your age. You lose water through pee and sweat over the day. You must drink enough water to compensate for this loss in order to keep hydrated. Brain function, mood, and energy levels can all be affected by dehydration. Young males who lost 1.59% of their fluid had lower working memory function, as well as greater sensations of anxiety and exhaustion, according to one study. Keep in mind, however, that a loss of more than 1% of bodily fluid occurs only in those who sweat a lot, which is usually due to high activity in hot weather.
Make sure you drink when you’re thirsty to stay hydrated. Also keep in mind that if you sweat a lot because of the heat or because you are highly active, you may require a little extra water. Also, bear in mind that, even when thirsty, elderly adults may not always feel thirsty and may need to make a conscious effort to drink more.
Take food supplements
All the things I said above are very effective to maintain your energy levels, especially during work. These things above, however, are not always attainable, especially when balancing life’s obligations.
Sean Newton, a senior writer in the field of health and fitness, suggests you consider taking food supplements that contain polyphenols to recover and boost energy if you get to work long hours.
Many people are exhausted and lack the energy they need to work well during the day. Knowing your body, eating healthily and in small amounts, exercising frequently, getting adequate sleep, and being hydrated can all help you feel more energized and healthier. If you’re exhausted, take a look at your lifestyle to see what healthy changes you may make to increase your energy and improve your mood.