Tiredness leads to many problems in life. There are many ways to feel less tired and more energized. So, limit the time you sit down. Reduce sedentary behaviors such as watching television and using computers on regular basis. Increase physical activity. Because physical activity boosts energy levels, while a sedentary lifestyle is known to cause fatigue.
Please get a complete medical check-up done. Vitamins or mineral deficiencies, thyroid issues, or underlying health issues could be the reason. If there aren’t, look at your diet and exercise, and improve both. Look at your stress levels and how well or often you sleep. Find out about good sleep and practice good sleep hygiene. Make sure you drink enough fluids, too. Success is rarely instantaneous, therefore we learn patience.
The key to every endeavor is mental discipline. Also, the key to mental discipline is having sufficient motivation to continue, after failing, any number of times.
Here, are the top 9 ways to feel less tired and more energized instantly.
1. Eat more real food
Most of us think about food in terms of macronutrients that is, whether we’re eating much fat, carbohydrate, or not enough protein. But our body can’t extract the energy from any macronutrients without a huge range of micronutrients, the vitamins, minerals, antioxidants, and other compounds found in real foods. Processed and junk foods don’t contain enough. ‘You can’t create outstanding energy in your body without the whole. Two nutrients to think about, as they’re key for energy, are B vitamins (found in offal meats and grains, nuts and seeds) and co-enzyme Q10 (found in offal meats, beef, spinach, brassicas).
2. Pick things up
A lot of us have our shopping delivered and pull around a wheelie suitcase. But in fact, there’s a good reason to pick things up. Building muscle has a lasting effect on how energetic you feel. The greater your muscle mass, the higher your metabolic rate and the higher your energy.
She explains the body is made up of 50 trillion cells. You can picture them as 50 trillion tiny circles, and inside each one is a mouse on a treadmill. These are the mitochondria the energy-producing mechanisms in each cell. But build muscle, and you can have 10 or 20 mice in each cell.’
Tip: Carry things at a weight you can manage. Yoga and Pilates strengthen muscles, as they involve holding up your body weight. Gardening, which involves lots of carrying, is brilliant, as is walking.
3. Take 20 deep breaths
How can breathing affect energy? The root of this energy issue is the fact that most of the time many of us are in fight or flight mode. Not so long ago, we only got a burst of adrenaline one of the main stress hormones, when our body communicated that our life was in danger. But now we get it constantly, from drinking caffeine and living under pressure. When you are in fight or flight mode, the body switches to its fastest source of fuel, glucose. The cycle is, wake up tired, drink coffee, get an afternoon slump, crave sugar, eat sugar, need alcohol to relax, don’t sleep properly, wake up tired.
What you want, is to switch to burning the body’s slower, more steady fuel, which is fat. To do this, switch on your relaxation response with long, slow breathing.
4. Get better quality sleep
Adults need seven to nine hours of sleep per night. There are two types of people. Those who always go to bed late. If that’s you, you need to prioritize sleep. And secondly, those who go to bed at a good time but wake up exhausted. That’s usually down to stress hormones because when your body believes it’s in danger, the last thing it will do is sleep.
Tip: A breathing-focused practice as above for 30 minutes before bedtime. As light destroys melatonin one of our sleep hormones avoid back-lit devices, like mobile phones and tablets, for two hours before you go to bed.
5. Count your blessings
Most people spend their days pursuing, achieving, pushing, but this can become exhausting. Instead, allow yourself to notice what you have. It may be taking in that beautiful view, watching your children sleep, looking at an amazing sunset, your car, or anything that brings joy. I have read that when people who are dying are asked what they will miss the most, they say, “the ordinary things. Then, the smell in the air just before the rain.
Tip: Let yourself have what you have. Enjoy every moment as it happens. It’s what joy is all about, and joy gives us an irreplaceable depth of energy.
6. Define your stress
If you feel stress is at the heart of your low energy, consider this: the real word for stress is fear. Peel back the layers on what you perceive is your stresses running late, for example, and see what’s there. Is it being a failure, of being seen as lazy, of people not liking you? For most, they fear that they are not loved. Everything comes back to avoiding rejection and obtaining or maintaining love.
Tip: When you feel stressed, ask yourself, ‘What am I afraid of? When you get to the root of what is stressing you, you can relax.
7. Close your brain tabs
Consider how many times you loop the same task over and over again in your mind across a week. The feeling of having too many tabs open in your brain is a sure-fire way to exhaustion. We understand that our phones go flat faster the more tabs they have open, and it can be the same for us when we have a pile of uncompleted tasks stuck in our minds.
8. Take some natural vitamins
If you can, take some supplements. If possible, take some natural vitamins. You can take lemon juice in the morning. Consuming honey compared to sugar helped too. It is also best to drink a glass of water when you wake up every morning. If you have a hard time sleeping, take a glass of hot milk. It does not work for me but it worked for many people. It should help.
9. Apply the “divide-and-conquer” approach
When a task seems too daunting, like folding a mountain of laundry or de-cluttering our craft room, I start by folding a few T-shirts first or clearing away excess cuts of colored paper or cardstock. Before I know it, I’ll be faced with a pile of neatly folded laundry, or my craft magazines and sketchbooks will end up in my DIY magazine holders.
In the end, just spend the time enjoying yourself out of the usual stress you do every day. Stop that multitasking and just focus on one. That will make your mind more at ease. And you won’t feel much tired the next day. Stay happy, healthy, and safe.