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If you find yourself feeling sluggish, having difficulty staying awake, or chugging multiple cups of coffee just to make it to lunchtime, you’re not alone.
Most of us are familiar with feeling worn out and weary at the end of the day.
Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.
In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.
Here are 9 simple strategies to increase your energy levels naturally.
Get more sleep
Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam.
Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day.
Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health
If you have trouble sleeping, you may benefit from setting a regular sleep schedule and winding down at the end of the night by taking a bubble bath, reading a book, or listening to relaxing music.
Some research also suggests that limiting your use of electronic devices, like your phone, laptop, or television, before bed could also help increase sleep quality and prevent daytime sleepiness.
Reduce stress
It’s common for people with busy lives to feel stressed, anxious, or overwhelmed.
Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue (5Trusted Source, 6Trusted Source).
Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. If that’s not possible or desirable, then what actions can you take to reduce your stress about that thing over the long term?
Potential causes of stress include (7Trusted Source):
the pressure that comes with everyday responsibilities at work, school, or home
sudden stressful life changes, like losing your job, going through a breakup, or dealing with the death of a loved one
having experienced trauma, such as from a car accident
In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels, it could help bump up your energy.
Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk. You could also try mindfulness or meditation techniques, which may reduce anxiety (8Trusted Source, 9Trusted Source, 10Trusted Source).
However, it’s important to note that if you feel very stressed and your anxiety is severe, it may be beneficial to talk with a mental healthcare professional for additional support. Read this article for more information on finding mental health care.
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