13 Ways To Skyrocket Energy Levels
By Sara Novak
So many of us struggle to get out of bed in the morning. We lay there, pressing snooze on our alarm clocks until the very last minute. Then, we drag ourselves to the kitchen to pour that first of many cups o’ Joe.
Maybe you feel jazzed for a few minutes, but then the coffee wears off and your energy plummets again. By 4 p.m. you are reaching for another upper, whether it is more coffee, soda, or some variety of processed sugar. It is an endless cycle that leaves you feeling jittery, nervous, and at the same time, exhausted.
Unfortunately, it is a common story. Many of us feel tired and find it difficult to get through the day’s To-Do list. But it does not have to be this way. Read on if you would rather wake up and sail through the day bright-eyed and bushy tailed.
Table Of Contents:
Why You Are So Tired:
Fatigue is a common complaint amongst Americans that are literally weighed down by tiredness. Here are some causes:
- Lack of sleep
- Poor diet
- Sleep Apnea
Anemia is a condition that, according to the Mayo Clinic, is caused when the body does not have enough red blood cells to carry oxygen to various parts of the body. It has any number of causes including an iron deficiency and a vitamin deficiency, as well as other disorders like sickle cell anemia. A simple blood test can let you know. Choose iron-rich foods like high quality red meat, or seafood.
Hypothyroidism is another cause of fatigue. It is caused when the thyroid gland does not produce enough thyroid hormone. Side effects of the condition also include cold hands and feet, weight gain, lethargy, and mood swings. Talk to your doctor if you think it might be impacting you. Still, for most of us, boosting energy is about making a few simple lifestyle adjustments.
12 Ways To Skyrocket Energy Levels:
1. Limit Stress
Stress is not just a bummer; it wipes out your energy. Stress, no matter the cause, leads to physical and emotional exhaustion. Here are some tips for cutting back on the stress that is tiring you out:
- Meditate. Meditation is a great way to limit stress, but for some of us, the idea of sitting still for any period of time can be stressful in itself, especially when the mind never settles down. If you find yourself in this situation, consider playing a sound bathing meditation in the background while you are meditating. The crystal bowls used in the practice are said to change the brain waves, calming you down and making it easier to sit with your thoughts.
- Practice pranyama. This ancient deep breathing technique immediately calms down the central nervous system. Start with an inhale (1-2-3), hold the breath for (1-2-3), and then exhale (1-2-3). Repeat this process for 2-3 minutes whenever you are feeling stressed. It is also a good way to relax the body so you can sit in meditation.
- Journal. Journaling is a great way to let go of heavy emotions and put them on the page where they belong.
- Turn upside down. Turning upside down releases endorphins and other feel good chemicals in the body. Practice headstand, handstand, or shoulderstand (balanced or against a wall). Also, doing a headstand for 3-5 minutes a day on a headstand bench energizes the body and mind.
- Connect. One of the main reasons that the pandemic is impacting our mental health so widely is because many of us are left feeling alone. Whether it is your partner, a pal, or your online book club, let a trusted friend know how you are feeling.
If you need a little extra boost, consider UMZU’s CORTIGON: Stress Relief & Focus Enhancement to help improve mood, reduce stress, balance hormones, and improve mental clarity, while increasing energy and memory retention.
2. Knock A Few Items Off Your To-Do List
Having too much to do tires us out. According to Harvard Health, if you are running around the entire day, it is stressful and it takes a toll on your emotional wellbeing. Take a long hard look at your To-Do list and see what items you can leave for another day. Does the laundry really need to be folded today? Does dinner have to be so complicated? Is that report really due right this second? If you are honest, the answer is probably no.
3. Choose An Energetic Diet
Certain foods amp you up by providing a lot of energy and nutrients to your body, so it is best to make sure that you are eating them on a regular basis. All foods should be organic and the best quality that you can find. These include:
- Dark chocolate
- Sweet potatoes and yams
- Yerba Mate
- Citrus fruits
4. Stay Hydrated
Making sure that you drink enough water everyday relates closely to your energy level. A review in the journal Nutrition Review found that even “mild levels of dehydration can produce disruptions in mood and cognitive functioning.” According to the Mayo Clinic, the amount of water that you drink everyday varies from person to person. “You might need to modify your total fluid intake based on several factors: exercise, environment, overall health, and whether you’re pregnant or breastfeeding” in which case you will need to include more fluids in your diet.
5. Consume Caffeine Mindfully
Here is the deal with caffeine: It definitely has its place and can make you more alert but it is easy to overdo. A cup or two of coffee or tea in the morning can help wake you up, but at the same time, you do not want to drink so much that you cannot get to sleep at night. That means limiting caffeine in the afternoon is important. Coffee is a stimulant that enters the body and alerts the central nervous system and the spinal cord. Some of us are more sensitive to it than others. It can exacerbate anxiety, which can stress you out and cause you to crash with exhaustion. It can also cause insomnia making you feel exhausted the next day. Caffeine takes about 15 minutes to enter the system and then another 6 hours to be completely excreted from the body.
If you are extra sensitive to coffee, you might want to try Yerba mate instead. A study published in the journal of the Annals of Agricultural and Environmental Medicine found that “the beverage shows a number of beneficial health effects, including: a protective effect on liver cells, stimulation of the central nervous system, anti-inflammatory effect, as well as a positive effect on the cardiovascular system.”
6. Limit Alcohol Consumption
If you have ever gone to a champagne brunch you know how much alcohol can tire you out. Drinking during the day time, even in moderation, means you are more likely to need a nap before dinner. And that night cap can end up causing you to sleep restlessly, waking up in the middle of the night so you cannot get back to sleep. A study published in the journal Alcohol suggests that “alcohol disrupts sleep homeostasis to affect sleep and cause sleep disruptions.” And when you cannot get back to sleep at night, you end up zonked the next day. It is all the more reason to limit your cocktail intake.
7. Optimize Your Sleep Cycle
It does not matter how much time you spend in bed if you are not sleeping deeply while you are there. Feeling more awake during the day is closely linked to how deeply you sleep at night. Here is how to do just that:
- Do not get into bed until you are tired. If you are not sleepy yet, choose a relaxing non-screen activity to do until you feel tired like reading a book, journaling, or stretching.
- Do not get jazzed before bed. Whisper to your partner, turn the lights low, avoid watching or reading anything that will upset you just before bed.
- Wake up at the same time each morning to get yourself on a better sleep schedule.
- Lower Cortisol. Elevated cortisol levels have been known to throw off your sleep cycle and research published in the Journal of Biological Rhythms found that getting sunlight during the day can reduce cortisol levels in the brain.
8. Move Your Body
This is an obvious one but it is so crucial that it has to be mentioned. Exercise is one of the easiest ways to boost your energy levels. You may not feel like going on a run, but you will sure be glad you did once you get back. Exercise gives you energy in the short term, but it also helps you sleep better at night. Even when you are strapped for time and at the risk of losing sleep, you should still find ways to fit in exercise. A study published in the journal Sleep Health found that “exercise has been shown to positively affect sleep structure and quality.” Better sleep means feeling more awake in the morning.
9. Keep Your Blood Sugar Intact.
A healthy blood sugar means feeling your best. Choose foods that keep your blood sugar intact like fruits, sweet potatoes, and high quality protein. And consider UMZU’s most recommended blood sugar reducing supplement, SENSOLIN: Natural Blood Sugar Support Supplement. It is proven to help users lower their blood sugar and A1C, improve digestion, lose weight, and prevent midday sugar crashes.
10. Consider Miracle Morning
UMZU’s Miracle Morning is all about getting up and going with the cleanest sources of energy available. Feel better all day long, get more done, be more productive, and improve mood using all-natural ingredients that are backed by clinical research.
With Miracle Morning, you get: All-natural caffeine from two potent sources L-Theanine and Theacrine. It is organically-sourced from both pure caffeine and guarana seed extract, so you will enjoy a clean rush of energy. It contains L-Theanine which has been shown to improve mood. Research published in the journal Nutrients found that symptoms of depression, anxiety, and sleep issues decreased with the use of L-Theanine while cognitive function increased. Theacrine is also shown in clinical studies to enhance your mood. Another study published in the journal Nutrients found that it “appear[s] to favorably impact multiple subjective feelings related to energy and mood compared to caffeine and a placebo.” It is the perfect way to get your day started right.
11. Sing In The Shower
Well it really does not matter where you sing, because in all cases it is beneficial. No matter whether you are in the shower or an arena, singing is sure to give you a boost of energy. Belting out your favorite tune almost instantaneously amps you up. According to a study published in the journal of Behavioral Medicine, singing reduces cortisol and improves your mood. “Results suggest that choir singing positively influences both emotional affect and immune competence.” Another study published in the journal Ecancermedicalscience also found that singing modulates the mood and boosts energy levels. Researchers wrote that “this study demonstrates associations between singing and reduced negative and increased positive effect, reduced cortisol, oxytocin and beta-endorphin, and increased levels of cytokines.”
12. Step Away From Your Computer
Blinking is really important but it is not something you notice until you do. The average person blinks about 18 times a minute. However, when you are at your computer screen you do not. Take a walk outside in nature (a natural energy boost) between tasks to get your eyes off of the screen for a few minutes, rather than spending your down time doom scrolling through Twitter. And to take it a step further, when you go on that nature walk, do not bring your smartphone along. A screen, is a screen, is a screen, no matter its size. You will refresh your eyes and your body and you will be ready to hit the next task with vigor. Plus, nature reduces the levels of cortisol pumping through your body, making you feel vibrant and relaxed all at the same time.
13. Get Outside!
One of the easiest and most helpful ways to boost your energy levels while decreasing stress is to simply get outside. One study from the University of Rochester found that 90% of people experience a boost in energy when performing outdoor activities. Spending time outdoors has also been shown repeatedly in research to be able to significantly decrease stress levels, while having a number of other benefits like increasing vitamin D levels, improved creativity and concentration and better sleep.