I often lack energy. No two ways about it. And i feel it has been a problem exacerbated by the lockdowns that have seen me spend much more time at home. This has simply sapped my levels further due to my sedentary lifestyle. So i decided earlier this year to do something about it. Here is some advice on how to have more energy.
I live in the north of England, so this is not always as easy as you may think! But where possible, and in moderation, always try and get some sun on your skin. It makes you feel good and it is good for you. Try to get at least 15 minutes on a sunny day.
A lack of sun deprives you of Vitamin D. A lack of sun can lead to the onset of seasonal affective disorder or depression. It can also impact thyroid issues which can also cause fatigue), and impacts our overall energy levels. This is especially true for those who do not have meat in their diets.
If you cannot get direct sunlight, consider a UV light or take Vitamin D tablets.
Sleep is as important to humans as diet for their health and for energy levels. I do not need to tell you how much more energy you have after a good night’s sleep. If you feel you are not getting enough sleep, consider adapting your sleep hygiene routine. There are a hundred things to consider to get plenty of sleep. Go to bed tired, avoid caffeine and alcohol many hours before you retire, and preferably food too. Keep noise and light out your bedroom, make your bed comfortable. And it may help to keep your phone out the room too.
There is little better for getting you energised than exercise. I struggle to enjoy exercise of any form. But when i play badminton on a weekly basis, the effect as i come off the court and for the rest of the evening is amazing. I never feel more alive than after working up a sweat. So get exercise where you can, as it is great for mental health too. And we all need a boost in that area in the current climate. It will also help you sleep better at night (see previous point).
I don’t know who needs to hear this, but decreasing caffeine and sugar intake will probably increase your energy long-term. Caffeine has two effects – a boost in the short-term, though i do suspect much of this is a placebo effect. However, not many know that in the long term it will cause a slump as its restorative properties wear off. This for me is often early or mid-afternoon, which fits in with the natural rhythm of many people’s body cycles. You should certainly avoid caffeine in the evening, consider cutting out sugars and creams in your drinks and certainly avoid energy drinks. They do more harm than good in my opinion.
Consider diffusing mood-boosting or focusing on essential oils throughout the day like citruses, peppermint, and grapefruit. You can also utilise essential oil blends aromatically. These natural energy boosters can increase your energy throughout the day, especially during that afternoon lull. Also consider meditation and other similar practises that can remove stress and relax you.
As important as exercise for energy levels. So many people’s energy levels, or lack of them, are dictated by their diet. So cut out processed foods, ready meals, and all the fatty stuff that leaves you slumped on the couch afterwards. Eat green things, fresh produce, cook for yourself, and consider the items that give you natural energy. Fruits, porridges, and the like. You may wish to avoid takeaways too, as much as possible.
And consider when you eat. Eat small and regularly. Spread out your calorie intake. Skipping meals may be a fad for losing weight, but i doubt it does your energy levels much good. And finally – drink plenty of water!
And by this, i mean do things that interest you. Take in nature, find a job you love rather than hate, watch your favourite programme. Speak to close friends regularly, and make your day as interesting as possible. The more interesting it is, the less likely your energy levels are likely to wane.
If you’re struggling and need some support, don’t hesitate to seek support from a professional. Try to implement the above tips on how to have more energy and over time, you may find your energy and sleep routine improve greatly. Above all, if you are making changes, be patient. Changes take time. You want to bring in a gradual process that sees your energy levels improve over time. Good luck!