Whether you’re a full-time worker or a uni student putting in long hours for study, we all start to feel tired and worn down mentally and physically sometimes.
When your 6am alarm goes off and you just want to hit snooze, close your eyes and roll back over, we have all been there.
In this blog post we will be sharing some tips and strategies you may want to try for yourself.
5 tips to boost your energy levels
- Improve sleep quality – this is so important and can effect the way we feel drastically. If you spend majority of your nights tossing and turning there’s a good chance you will wake up feeling lethargic and exhausted. There are ways to help improve your sleeping patterns;
- Avoiding stimulants before bed is recommended – these include caffeine found in coffee, preworkout’s etc.
- Be consistent with your bedtime schedule – getting to bed at the same time every night and waking up at the same time every morning will help regulate your internal body clock.
- Relax – it’s hard to fall asleep when your mind is spiraling out of control so it’s important we try and relax. Have a warm cup of chamomile tea 1-2 hours before bed, chamomile is known for its calming properties.
- Stay Hydrated – staying hydrated with water and electrolytes is very important. When you are dehydrated you will start to feel tired and exhausted. A lot of us don’t drink enough water without even knowing, it is recommended women should consume around two liters of water per day to prevent dehydration and even more if we are really active and working out, pregnant, nursing or sick. After a big workout we need to replenish with electrolytes;
- Avoid sports drinks like Powerade, Gatorade and energy drinks like Redbull, they are filled with a ton of sugar.
- Try unflavoured coconut water – it is loaded with electrolytes and surprisingly rehydrating
- Naturally sweetening your water with honey and lemon
- BCAA’s – Branched Chain Amino Acids are great to consume during or after a workout to rehydrate and replenish electrolytes. Try to find BCAA’s that do not contain artificial colours or flavours.
- Vitamin B12- Vitamin B12 is involved in the production of red blood cells in our bodies. We need it for overall health including cognitive brain function
- Our bodies cannot sythensise vitamin B12 therefore we rely on foods and supplements for it. Vitamin B12 rich foods include most animal products – meat, dairy, eggs etc. If you are vegetarian or vegan vitamin B12 can be found in fortified cereals and grains as well as nutritional yeast.
- If you are still concerned you may have a vitamin B12 deficiency see your GP and request to have a blood test or visit your local chemist and pick up some vitamin B12 supplements.
- If you are vitamin B12 deficient the first signs you notice can be feeling tired, lethargic and exhausted, you may even have trouble concentrating and remembering things.
- Daily Exercise – a big workout may make you feel exhausted or tired however incorporating daily exercise into your routine can increase your overall energy levels.
- You don’t need to be doing high intensity exercise every day, even just 30 minutes a day of moderate intensity exercise can help improve your energy levels and it’s good for you!
5. Diet – this one can often have a significant impact on the way we feel and our energy levels.
- Cut the crap – that’s it! Basically removing all processed foods from your diet will be a godsend, you will have more energy, feel better and when you feel good you are more motivated to get things done.
- Consuming foods as close to their natural form as possible and preparing meals yourself is a great idea – this way you know exactly what has gone into them.
- Replacing processed foods that are high in sugar and fat does not mean consuming no sugar or fat – there are plenty of foods with natural sugars and healthy fats. For example; if you have a sweet craving reach for fruit instead of lollies or chocolate.
- Cutting processed foods doesn’t only have benefits on your inner health, it can have amazing effects on your skin.
If any of this applies to you try implementing some of the above steps – we hope they help.