How to get energized?

Are your eyelids sagging as the afternoon wears on? When low energy drags you down, don’t look to a candy bar, cup of coffee, or energy drink for a lift. The sugar and caffeine might give you an immediate pick-me-up, but after that quick high wears off, you’ll crash and feel even more drained

What you need: a lasting solution to keep sluggishness at bay. Here are 10 fatigue fighters that can leave you feeling refreshed and revitalized.

1. Eat your breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. High-fiber foods, like hot oatmeal, stick with you longer than a sweet roll or pastry. As the day wears on, they’ll prevent you from getting hungry (hunger can lead to low energy).

2. Do a downward dog. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.

3. Belt out your favorite tune. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you’re at work and don’t want to face your co-workers’ puzzled stares, you might want to save your vocal stylings for the car.

4. Have a drink of water. Dehydration can leave you feeling drained and fatigued. You don’t necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. You can tell you’re well hydrated when you don’t feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up.

5. Go nuts. Eat a handful of almonds or peanuts, which are high in magnesium and folate (folic acid). These nutrients are essential for energy and cell production. A lack of these nutrients in your system can leave you feeling weary.

6. Grab a cinnamon stick. Some people say that just a whiff of this scented spice can reduce fatigue and make them feel more alert. No cinnamon handy? Grab a mint from your bag. Peppermint’s sweet aroma is another fatigue fighter for some people. More research is needed to see if and how these aromas actually affect a person’s energy level.

Contents

How to Get More Energy: 20 Tips to Boost Your Energy and Get More Done

Last Updated on December 5, 2019

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If you go into any kind of health food store or pharmacy, you are likely to see a plethora of products that claim to be able to boost your energy.

This industry is a huge money-maker in our society because so many people are trying to run on little energy throughout the day.

But instead of buying a product that claims to help you get more energy, why not address the real causes of your exhaustion. Get to the root of the issue and work with your body to naturally increase your energy levels?

Do you often feel fatigued, or experience low energy like so many other people?

If so, don’t feel alone. Plenty of people go through their days feeling sluggish—and they try to fight it by consuming gallons of coffee, taking supplements that make big promises, or drinking unhealthy “energy drinks.”

​In this article, you will discover 20 tips you can use to get more energy. And the best part? All of these energy-boosting strategies are completely healthy and natural.

​Side bar: I also recommend checking out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you’ll learn here, you can start each day feeling refreshed and ready to conquer any challenge!

Let’s get to it!

Why Is It Important to Have High Energy Levels?

You body needs energy to survive. When you experience naturally high levels of energy, it provides you with the vitality you need to live a productive life.

Naturally high energy levels are the key to having optimal physical and mental health because your body has the sustainable fuel it needs to properly run.

Physical Energy

Having physical energy is critical to being able to exercise, work, and play. Having the physical energy you need to not live a sedentary lifestyle helps control your weight, prevent cardiovascular disease, and fight off symptoms of anxiety and depression.

Our bodies are constantly being invaded by bacteria, viruses, and potentially dangerous parasites. At the same time, we are exposed to millions of chemicals, environmental toxins, and other harmful pollutants.

The human body has an incredible ability to protect itself from these things, which prevents us from being sick all of the time. Instead, we are only sick when our immune systems are compromised.

One thing that may deplete your physical energy is if your body has to constantly fight off invading organisms that lead to infections and diseases.

When your body uses its energy to fight off foreign organisms, it also has to fight inflammation. When your body is healthy, on the other hand, the immune system can take care of these threats more easily.

Having high energy levels is the key to optimal physical and mental health because your body has the sustainable fuel it needs to properly run.

Mental Energy

It is important to have mental energy to be able to maintain your physical energy and your positive mood. When you are going through periods of stress, your mental energy is decreased and you likely feel drained.

Engaging in mental activities requires energy, and you likely do more mental activities throughout the day than you even realize.

Of course you know you are using your brain when you are working, studying, or learning something new, but did you realize that you are also using energy when you do things like read, daydream, or even pay attention while you are driving a car?

It takes mental energy to do everything you do, so it is critical to have the mental energy that your body needs in order to be productive.

Lack of Energy

So, what happens if you don’t have the energy that you need?

This can result in several things that can act as barriers to living a successful life. Having a lack of energy can make you moody and angry, and can also lead to depression.

It can prevent you from being able to accomplish the things you want to do during the day, and can lead to physical symptoms such as weight gain and heart disease.

If you are experiencing a consistent lack of energy, it is best to make an appointment with your doctor so you can look into some possible underlying causes.

If you often find yourself thinking, “How can I get more energy?” Consider some of these natural energy boosting tips. Not only are they the healthy answer to this problem, they also will not lead to an energy crash later in the day.

20 Strategies to Get More Energy

1. Get more sleep.

Whether you’re trying to meet the demands of your busy schedule or just fighting insomnia, trying to get by on less sleep may often feel like the only answer.

But even minimal sleep loss can have a large impact on your mood, energy, mental clarity, and ability to deal with life’s daily stressors. Over time, chronic sleep loss can damage your overall health.

If you understand your body’s sleep needs, and how to recover from sleep loss, you can get on a healthy sleep schedule of between seven and eight hours of sleep each night. Doing this will improve the quality of your waking life.

There are a few things you can do to improve your sleep hygiene and make sure you are getting enough sleep.

Some people find it effective to listen to soothing music before going to bed. Others like to make to-do lists of things they have to get done each day, and put off tasks that are not imperative so they can get to bed on time. If you are unable to get the amount of sleep you need, reach out for help.

Getting more high-quality sleep is vital for your body to be able to restore itself each night.

2. Improve the quality of your sleep.

Along with getting enough sleep, it is important to get high-quality sleep so your body is able to restore itself each night. There are some tricks you can use to improve your quality of sleep. These include:

  • Taking a warm bath before bed to relax your muscles and unwind
  • Avoiding looking at screens for at least two hours before bed (TV, smartphone, tablet)
  • Learning meditation
  • Not taking any phone calls after 8 pm, if possible
  • Reading a book
  • Stop drinking caffeine at 3 pm
  • Start doing quiet activities at 7 pm

3. Reduce your carbohydrate intake.

Carbohydrates turn into fat, which in turn weighs you down and makes you feel full, sluggish, and tired.

When you eat foods containing carbohydrates, your digestive system breaks them down into sugar, which is then used for energy as it enters the bloodstream. When your blood sugar levels increase, your pancreas produces insulin that signals your cells to absorb the blood sugar to store for energy.

When you eat simple carbs, your body ends up storing too much of this sugar, and it turns into fat. It is important to make sure you are burning off the calories you are taking in so your body does not need to store excess sugar.

If you incorporate healthy habits into your lifestyle, your carbohydrate intake should not pose a problem to your energy levels.

4. Avoid eating junk food.

Processed foods, (aka: “junk” foods) have little or no nutritional value, and do nothing to help your body produce natural energy.

These foods are often found in the middle aisles of the grocery stores, in vending machines, or in the checkout areas of convenience stores. Stress can often cause people to eat too much of these convenient foods, but they will make you tired and decrease your overall well-being.

Your body needs whole foods that are packed with nutrition in order to properly perform. It is best to avoid sugar and eat high-energy foods to stay naturally healthy.

Simply making healthier, more natural food choices will help you to get more energy and keep it supplied throughout the day.

5. Use adaptogenic herbs.

Adaptogens are natural remedies that work with your body to adapt to certain conditions, such as stress. Adaptogens act as a natural ally to help handle chronic stress and fatigue because they help regulate critical hormones.

Adaptogenic herbs do this by helping regulate the adrenal system, which controls how hormones respond to stress.

Licorice root, ginseng, and holy basil are examples of adaptogenic herbs that help the body cope with stress. These herbs also help reduce anxiety and keep you calm throughout the day.

Drinking vegetable juice provides your body with quick nutrition that is able to boost your mental and physical energy.

6. Drink vegetable juice.

Drinking vegetable juice provides your body with quick nutrition that is able to boost your mental and physical energy. Replacing your morning coffee with vegetable juice is a great way to start your day off with more energy and cut down on your caffeine habit.

Vegetable juice also eliminates dangerous toxins from your body while making it easier for you to absorb the nutrients that you need. This helps shock the body in a good way, providing you with sustained energy that is coming from a natural source.

7. Stay hydrated.

If you are dehydrated, you are likely going to feel drained of energy, so you want to make sure to drink enough water to keep your body hydrated. You will know that you are well hydrated if you don’t feel thirsty throughout the day and your urine is clear or light-colored.

Your body needs water to enable the chemical reactions that turn food into energy. To stay hydrated, it is best to avoid energy drinks and sodas, and stick with drinking plenty of water. If you want to drink something with a bit of flavor, add a fresh squeeze of lemon to your water, or try coconut water.

8. Eat chia seeds.

Eating chia seeds provides you with steady energy because they have a healthy ratio of protein, fats, and fiber, while also being low in carbohydrates. Chia seeds won’t cause your blood sugar to spike and then drop, or disturb your insulin levels. This helps prevent future cravings and overeating.

The fiber in chia seeds helps the body maintain a healthy metabolism, and helps to regulate the system. They also help to fight adrenal fatigue, and can actually help keep you hydrated throughout the day.

Chia seeds can expand to 10 times their original size when they are mixed with liquid, which can help you feel full if you are drinking enough water. Chia seeds help keep you hydrated because they release the water they have soaked up as your body digests them and breaks them down.

Herbal teas that can give you a natural boost of energy and contain little to no caffeine.

9. Drink herbal teas.

When you need an energy boost during the day, you may be tempted to reach for a cup of coffee. But while the caffeine in coffee can temporarily give you some energy, it can also lead to having a chemical dependency in your body. When you consume too much coffee, your lethargy can become worse with time.

Caffeine has a powerful effect on the central nervous system that herbal teas do not. There are many herbal teas that can give you a natural boost of energy and contain little to no caffeine. They are also a refreshing and uplifting alternative to coffee.

Drinking herbal teas is a good way to get a natural energy boost. One good option is rooibos because it is stimulant-free and won’t leave you with a crash later on in the day. These teas are great to help keep you focused and improve your memory, and can even help boost your immune system. Matcha green teas, in particular, help boost metabolism and support brain function.

10. Take B vitamins.

All of the B vitamins are involved in producing energy. While food gives your body energy in the form of calories, B vitamins help your body convert dietary energy into ATP, which happens through a series of chemical reactions done by the mitochondria in your cells. The B vitamins nourish your cells to help these processes happen smoothly.

The good news is that you can get enough B vitamins by eating a healthy diet that includes plant foods such as leafy greens, mushrooms, whole grains, and legumes.

Often, foods like cereals and cereal bars are fortified with B vitamins. Vitamin B12, which supports thyroid function, is mainly found in animal-based foods like meat and dairy, so people who are vegan may want to consider taking a multivitamin.

11. Address psychological issues that make you lethargic.

If you are mentally drained, you are going to feel lethargic during the day. Psychological fatigue manifests itself by leaving you unable to think as clearly as usual. You may find it difficult to concentrate, and often experience brain fog.

Many people make the assumption that psychological fatigue is only a sign of a mental health problem. Psychological issues such as anxiety, stress, depression, PTSD, and bereavement can also lead to physical fatigue.

Experiencing any sort of psychological stress will make your body have a fight-or-flight response. When you have a boost of adrenaline and increased levels of cortisol caused by persistent stress, your body is unable to return to its normal relaxed state. This will inevitably result in fatigue and other health issues.

12. Exercise.

Many studies have shown that the more you exercise and get your body moving, the more you will want to move, which will ultimately increase your energy. Even taking just a 10-minute walk can give you a natural energy boost.

In fact, one study showed that sedentary people who normally experienced fatigue could increase their energy by 20% and decrease their fatigue by as much as 65% by doing low-intensity exercise on a regular basis.

During exercise, your circulatory system’s activity increases your body’s supply of fluids, oxygen, and nutrients that your muscles need to create energy. Regular exercise helps to improve the efficiency of your circulation system.

Essential oils help activate your senses, and increase oxygen levels in your brain, giving you energy and making you feel revitalized.

13. Try essential oils.

Essential oils such as peppermint oil can help stimulate your mind and improve your focus and concentration.

Essential oils help activate your senses, and increase oxygen levels in your brain, giving you energy and making you feel revitalized. Essential oils have been used for thousands of years as a powerful remedy for a wide range of health issues, including lethargy.

14. Stop bad habits.

There are a lot of common bad habits that can make you tired. For example, smoking and drinking are widely known to be unhealthy, and can deplete your energy during the day.

It may be tempting to reach for unhealthy foods or substances to give you a quick afternoon boost, but reducing or eliminating your sugar intake will give you more energy naturally.

15. Avoid burnouts.

We’ve all had those times when we are pushed to our limits. During these times, we are exhausted and drained, and can’t give one more bit of attention to the task at hand. If we want to stay healthy and alert, we need to recharge our batteries and avoid becoming burned out.

To do this, it is important to take frequent breaks throughout the day, and get up and get moving. Stretch your body during a 5- to 10-minute break every hour.

To make sure you don’t get sucked into your work, use an alarm on your mobile phone to remind you to get up at regular intervals. It is also helpful to use productivity techniques such as Pomodoro to get up and move.

To allow yourself time to take the breaks that you need, avoid taking on more work than you can handle (if possible). While you may be tempted to agree to do everything you are asked to do at work, your boss will appreciate getting higher quality work in fewer projects than a lot of projects that end up having a mediocre end product.

16. Be social.

Being social can help increase your energy if you are feeling worn out. Getting out into a new space and socializing with people you enjoy being around is an important part of maintaining proper health.

If you are more of an introvert, just getting outside and enjoying the sunlight and seeing other people can be a natural energy boost. If you need some help being social, try joining a social club or taking up a new hobby to get you out of your normal environment and add some variety to your life.

Several studies have shown that having a social network can increase your psychological well-being.

Spending time with other people can help you cope with stress and give you an increased sense of self-worth. Being social is also great for your health because it gives you a chance to laugh with friends, and laughter reduces stress.

Yoga can naturally increase your energy in several ways.

17. Do yoga.

Yoga can naturally increase your energy in several ways. First, through the movements and stretches that you do in yoga, you are both stimulating the energy flow in your body and reducing the blockages of that flow. This helps boost your energy levels while also improving your mood and reducing inflammation.

The deep breathing that you do in yoga is also an excellent fatigue fighter. The shallow breathing that you probably do throughout the day prevents your body from obtaining enough oxygen.

It is easy to forget to breathe deeply when you feel tense, but breathing deeply helps you bring more oxygen into your cells, which reduces your heart rate, decreases your blood pressure, and improves your circulation. Together, this gives you more energy.

18. Eat nuts.

Some of the best high-energy foods are almonds, peanuts, cashews, and walnuts. These nuts have magnesium and folic acid in them, which the body is able to convert into energy.

They are also rich in protein and healthy fats that help with cell reproduction and can keep you full for an extended period of time.

19. Take a cold shower in the morning.

Taking a cold shower when you get up is a great way to start off your day with increased alertness and improved circulation.

Studies have shown that there is a wide range of benefits from taking cold showers, including alleviating symptoms of depression through the transfer of electrical nerve impulses to the brain.

Studies have also shown that cold water provides documented relief from anxiety, depression, pain, and inflammation, and can even increase productivity and relieve stress. On a physical level, taking cold showers can help improve the health and appearance of your hair and skin.

20. Stop smoking.

It is very well known that smoking poses a threat to your health. But you may not realize that smoking actually depletes your energy by leading to sleeplessness.

Smoking is an addictive stimulant that makes it difficult for you to get enough quality sleep.

Nicotine is a stimulant that excites the adrenal glands and gives your body a rapid discharge of adrenaline. This adrenaline rush stimulates your mind and body, resulting in a quick release of glucose and an increase in heart rate, blood pressure, brainwave activity, and respiration.

These side effects result in wakefulness, making it difficult to fall asleep. Nicotine is also addictive, so when you do get to sleep, you may be woken up by the strong cravings.

How to Have more Energy

​Learning how to get more energy is not difficult.

Instead of using substances that are potentially harmful, you can incorporate simple habits into your life. These natural habits will work with your body to produce lasting energy.

All you have to do is review the above list of 20 energy-boosting strategies and commit to focusing on one or two for the next month.

See which ones work best for you, and stick with them as you keep adding more of these tips into your daily routine. You’ll find that once you start introducing healthy habits into your life, your energy levels will skyrocket.

If you’d like to learn more about this topic, ​this article features 23 reasons why you might be experiencing low energy. ​ It explains the problems and why you might be exhausted.

​Finally, ​be sure to check out The Energy Blueprint Masterclass, which has a six-step process you can use to get rid of your fatigue and increase your daily energy. With the simple actions you’ll learn here, you can start each day feeling refreshed and ready to conquer any challenge!

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Leaders need to be able to maintain a high level of energy. Energy creates stamina and endurance that can assist you in producing results, leading effectively, increasing productivity, and moving the team or organization toward the vision. Energy gets you going and leads you toward achievement. Jules Verne said, “An energetic man will succeed where an indolent one would vegetate and inevitably perish.” When you feel like your energy level is being depleted and you still have a lot of work for the day, here are practical ways to energize yourself:

1. Take a 15-20 minute nap

A short power nap can do wonders for you. Taking a short nap in the middle of your day can give you more energy than a cup of coffee or energy drink. When you are feeling de-energized, grab a pillow instead of a drink with a lot of sugar and caffeine. You will wake up from your nap ready for the rest of your day. Try it out and see for yourself.

2. Get moving

You can give yourself energy if you get your body moving. Force yourself to take a walk, jog, or spend some time doing cardio. Starting to move your body or exercising can increase your heart rate and gets your blood flowing. In turn it releases endorphins into your body and when this happens the benefit is a natural energy boost. Consider, taking the stairs, going on a walk during a break, or parking in the back of the parking lot to get your body moving.

3. Eat the right snack

In the article, 12 Best Foods to Eat for More Energy the author advises several foods that produce energy. Several of the recommendations include “bananas, oranges, apples, almonds, or yogurt.” These are good and healthy snack options that can help boost your energy levels. The key is to make sure you have the right snacks near you for when you start to get hungry, so when the hunger comes you make healthy eating choices. Eat healthy and energy rich snacks to remain energized.

4. Drink some water

Drinking water, especially at the start of the day, can hydrate you. You will have energy if your body is properly hydrated. I recommend drinking at least a gallon of water each day. You can work up to drinking that amount if needed. If you do and limit your soda or high sugary drinks, your energy level will increase. If you are feeling low on energy, drinking a large cup of water can help you to regain your energy level.

5. Adjust your mindset

In 5 Practical Methods to Increase your Energy Level (read the post for more ways to increase your energy) I wrote, “What you think about can determine your energy level. If you walk around all day saying things similar to “I’m so tired” or “I need rest” then your body is going to consider those thoughts as real, in turn it will impact your energy level.” I’d take it a step further and when you are starting to feel exhausted or tired, begin to tell your body and mind that you are awake and that you can achieve whatever you need to complete for the day. Convince your body and mind that you or not tired by speaking energy into your body.

6. Take a break

Getting away from your work and taking a short break can really help you with your energy level and help you to focus in on your work once you return. This can be especially true if you take time outside or at a place you enjoy. Like in nature, at a garden, or just relaxing and getting some fresh air outside on a bench. Find the place you enjoy at or close to your work and visit that place whenever you are feeling low on energy. You will find taking a short break can lift your spirit and energy level.

7. Take time for growth content

One of the ways I remain motivated and energized is having a personal growth plan, each day I’m growing myself. Consuming growth content can give you energy. Take time to read a personal growth book or audio program the next time you need energy and you will be surprised of the positive results. A regular stream of growth content can help you to remain energized.

8. Call a friend or family member

Being on the phone with someone you care about and respect and give you a boost of energy. Whenever I’m having a difficult day and feel low on energy, calling a friend, family member, or mentor can really rejuvenate and re-energize me. Talking with my wife on days like these reminds me why I’m working, to support us, so it creates energy to push through the day. Have people in your life who support and encourage you when you call them.

How can you boost your energy levels?

First, they write, in any form of exercise, at cellular level, more energy-producing units form in your muscles, so that your body may sustain the activity.

Exercise also “increases your body’s oxygen-carrying capacity” and boosts circulation, so said oxygen will reach and “feed” all your body parts sooner.

Moreover, it stimulates the release of stress hormones — in moderation — which make you feel more energized and alert.

“But what type of exercise should you do?” ask the report authors, who then go on to explain that, in short, anything will do — just as long as you engage in some kind of physical activity.

“You don’t have to spend a lot of time worrying about this. When it comes to exercise and energy, it’s hard to go wrong — and you don’t have to run for miles or work out to the point of exhaustion to start reaping benefits.”

A recent study involving hundreds of participants over a period of 15 years confirms that doing just half an hour of light aerobic exercise every day will help you to stay healthy, and it will bring long-reaching profit.

3. Put time aside for yoga, meditation

Practicing yoga and meditation might also help to boost your energy levels. This is because these practices focus on techniques — such as mindful breathing — that aim to promote a state of calm.

Share on PinterestYoga and meditation may also help you to fend off stress and fatigue.

So, if your fatigue is due — at least in part — to increased stress, taking up yoga or meditation as a routine “self-care” approach can help you to become more resistant to stressors.

One study from last year found that people who practice meditation and yoga often seemed to have better immune systems and to have developed resilience in the face of stress and anxiety.

Another study saw that engaging in just 25 minutes of yoga or meditation — compared with 25 minutes of quiet reading — could boost peoples’ mood, as well as their energy levels and executive function.

A review of studies investigating the health benefits of yoga also concluded that this practice can improve resilience to stress in people working in fairly high-intensity domains, as well as reduce anxiety and improve the symptoms of depression.

4. Learn to delegate tasks

This might not seem to be an available option for many of us who have taken on too numerous hats — perhaps as partners, parents, or dedicated career people.

Share on PinterestTry to delegate some of your chores to achieve better balance.

We might feel stifled by our responsibilities — from the very small daily chores, such as doing the dishes, to the less mundane, such as a vital work project with many ramifications.

However, if we don’t find a decent strategy to redistribute some of these responsibilities, at least from time to time, it may lead to burnout and a constant sense of fatigue in our day-to-day lives, which is not at all conducive to productivity and happiness.

Research has shown that people who invest in services that allow them to stop worrying about some of the house chores that they dislike, so that they don’t have to deal with the mental and physical overload, have a greater sense of overall well-being.

“ur research suggests,” explains Elizabeth Dunn, a professor in the Department of Psychology at the University of British Columbia in Vancouver, Canada, “people should consider buying their way out of unpleasant experiences.”

5. Don’t underestimate sleep

Finally, it’s vital to make sure that you get enough good-quality sleep at night to prevent fatigue or recover from the effect of tiring or stressful activity throughout the day.

Share on PinterestGetting enough sleep should be a top priority.

Although this may be the most obvious advice, many of us often underestimate the impact that shortened sleeping time, or disrupted sleep, can have on our energy levels and health and well-being, in general.

Research has associated disrupted sleep with neurodegeneration, mental health problems, and increased predisposition to worry.

How much sleep we need largely depends on our age and some other factors. However, on average, adults should sleep for around 7–9 hours per night in order to feel refreshed.

The Centers for Disease Control and Prevention (CDC) suggest that, to get a good night’s sleep, we should form a healthful routine. This includes going to bed at roughly the same time each night and getting up at roughly the same time every morning. And yes, this means no weekend lie-ins!

They also advise avoiding exposure to bright screens — such as those of smartphones, laptops, or tablets — just before bed, as this interferes with your natural body clock, leading to a state of alertness that will keep you awake even if you are tired and would like to sleep.

In short, the key takeaway from this Spotlight is that if you lack the energy that you think you should have, make sure that you familiarize yourself with your own needs and prioritize them.

Caffeine might help you to feel more alert in the short-term, but there are no shortcuts for keeping your energy resources well stocked. So, it’s best to form healthful habits that will help you to cope with stress and avoid energy depletion.

6 vitamins and supplements that increase energy and fight fatigue

Whether you’re gearing up to seize the day, power through an afternoon slump, or hit the gym, caffeine is a time-tested source of energy. According to a 2012 report from the FDA, caffeine is the most common psychoactive substance in the world. (Worried what a psychoactive substance is? It’s the scientific term for any substance that affects the mind–even if only slightly.)

Don’t get us wrong: sometimes coffee is the answer, and we can’t deny its health benefits when used in moderation. Unfortunately, when used excessively, caffeine is associated with unpleasant side effects, including heart palpitations, insomnia, and indigestion. While there is no shortage of caffeinated drinks promising to amp up your energy and increase your focus, you should know that there are alternatives available.

Understanding the drawbacks of caffeine

Although caffeine might offer a short-term solution for a lack of energy, it can actually make you feel more exhausted in the long-run. Reach for caffeine too often, and you might develop a dependence, needing increasing amounts to achieve the same effect. Additionally, while you may be treating the symptoms of fatigue, the underlying cause persists.

Fatigue is comprised of a complicated and diverse set of symptoms with many possible causes, including poor sleep or nutrient deficiencies. Identifying the reason you feel sluggish is the key to choosing what vitamins and supplements will help you feel more energized and motivated to achieve your health goals.

Even if your coffee habit is under control, it is helpful to know that there are also vitamins and supplements that can help you feel more energized. Clinical research has shown that vitamins, minerals, and botanical supplements can offer an energy boost without the risk of dependence or side effects associated with caffeine. Here are the 6 best supplements to fight fatigue and increase energy.

Support energy production at the cellular level

1. Vitamin B12 is necessary for cells to produce energy

Vitamin B12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Once the oxygen arrives to your body’s cells, it is utilized for energy production. Vitamin B12 also plays an important role in neurological function. According to guidance published by the National Institute of Health in 2016, if you don’t consume enough vitamin B12 in your diet, you will be at a greater risk of fatigue, weakness, or weight loss.

Vegetarians and vegans are likely to be low on vitamin B12, since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods. Older adults, or people with digestive disorders like Crohn’s disease, are also at risk for a deficiency because they are less capable of absorbing the B12 they consume.

If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just improve your energy levels.

2. Coenzyme Q10 is crucial for energy production

Coenzyme Q10 (aka CoQ10) is an antioxidant necessary for proper cell function, found in every cell of the body. Your cells need CoQ10 to produce energy, and research shows that it benefits patients with cardiovascular disease.

CoQ10 is found in meat, particularly organ meats, as well fish and peanuts. While our bodies are capable of producing CoQ10, the ability to do so naturally diminishes with age, so it is worth considering taking a CoQ10 supplement, especially later in life.

Adequate intake of these 2 minerals will support energy levels

3. Magnesium promotes better sleep

Magnesium is one of the most abundant minerals in the body, required for more than 300 different biochemical reactions, including muscle and nerve function, blood glucose control, and energy production. It is commonly found in foods like fish, almonds, and whole grains, and is an excellent source of energy.

According to a 2012 study published by the National Institute of Health, magnesium has been shown to improve symptoms of insomnia. If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may improve your sleep quality, and help you feel more rested.

4. Optimize cell function with iron

Iron is an essential mineral that helps oxygen circulate throughout the body. It is also necessary for the body’s cell to function and develop properly. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, and negatively impact work performance.

Meat and seafood are excellent sources of dietary iron. If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron. If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess. Make sure to consult with your doctor before supplementing with iron.

Iron is especially important for women who experience heavy menstrual cycles, or for pregnant women because of iron’s importance for fetal development.

Ease stress and feel your best with adaptogens

Wondering what adapotgens are? They’re a group of botanical supplements that protect the body against the effects of physical and mental stress. To be considered “adaptogenic,” an herb must be non-toxic, provide widespread physiological support, and help balance the body’s processes.

While this concept may feel new, the plant-based medicines it refers to, such as ginseng, have been used in traditional Chinese and Ayurvedic medicine for centuries. The best part? Recent clinical research is proving that these remedies have a real impact on health.

5. Reduce stress and fatigue with Rhodiola rosea

Rhodiola, also known as Rhodiola rosea, is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. Not only will it help you feel more alert and decrease stress, it can also improve your mood, according to clinical research.

In a 2016 study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising, as well as assist in recovery afterwards. Rhodiola is a great choice if your exhaustion is related to intense activity.

As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life.

6. Ashwagandha: the ancient stress remedy

Ashwagandha has been used for over 3,000 years and has a wide variety of names. This herb grows in the Mediterranean and across the middle east, Africa, India, and Pakistan. It has been praised in traditional Indian medicine for its ability to help the body adapt to stress.

In a 2012 clinical trial, ashwagandha was shown to reduce blood levels of cortisol, which is known as the “stress hormone.” Participants in this study noted a significant reduction in the stress they experienced after 60 days, compared to the placebo group.

If it is stress that has you feeling drained, consider ashwagandha. As an added bonus, recent studies have also suggested that ashwagandha can improve endurance and muscle strength gains from exercise. Additionally, ashwagandha was shown to reduce food cravings and support body weight management, in a 2017 study.

Conclusion

Supplements can help you stay alert and energized throughout the day, but they’re no substitute for your body’s basic needs: getting adequate sleep, eating a healthy diet, staying hydrated, and exercising regularly.

If you generally maintain a healthy lifestyle but still feel run down, one of these six vitamins and supplements may address the root cause your fatigue. Unlike some solutions that provide a temporary burst of energy, these supplements can set you up for long-term wellness. Additionally, they each provide offer unique benefits beyond increasing your energy.

Before beginning to take supplements, consult with a physician or take an online lifestyle assessment that can provide personalized recommendations.

I’m not going to sugar-coat it: The best way to get through your entire day without your eyelids drooping is to get enough sleep at night.

Seriously: “Nothing replaces sleep to give you energy,” says Alison Kole, M.D., director of sleep services at Summit Medical Group. “Most people require seven to nine hours of sleep per night to feel their best.”

Still, that’s not always entirely possible (just one more episode of The Great British Baking Show can’t hurt, right?). But the good news is there are some quick energy-boosting tips you can try that work pretty well in the moment. Here’s how to get more energy, like, right now.

1. Follow this super-specific hydration formula.

Admit it: You don’t drink as much water as you could—and dehydration is one of the main reasons why energy levels bottom out.

“Most of us walk around in a state of dehydration on a daily basis, and when your body is dehydrated it can make you feel tired and sluggish,” says registered dietitian and nutritionist Allison Childress, Ph.D.

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Fortunately, Childress also says that pretty much any kind of beverage (except alcohol) counts toward your daily intake, so if you’re not a huge fan of plain water, mix it up with juice, tea, or even broth from soup.

Not sure how much you need? Kole says it depends largely on your body size, and recommends multiplying your weight by 0.67 ounces to calculate what your daily goal should be (for example, if you weigh 140 pounds, you should aim for 94 ounces a day).

2. Choose coffee over energy drinks.

Yes, a quick jolt of liquid caffeine can definitely perk you up—but here’s the thing, not all caffeine is created equal.

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“Stay away from energy drinks…they may give you a temporary boost, but these are stimulants and can set you up for a crash later on,” says Childress, since energy drinks often contain caffeine as well as a mix of other stimulants like guarana and yerba mate.

She says that eight to 12 ounces of coffee is a much better choice when you need some liquid energy (i.e., no crash). Just be mindful of the timing; Kole warns that having caffeine too late in the day (say, after 4 p.m.) can interfere with sleep—and possibly force you to need even more caffeine the next day.

3. Snack on both carbs and protein.

Your body’s energy comes from the calories you consume, says Childress, so if you’re feeling sluggish you might need to fuel up. But don’t head to the vending machine down the hall; there’s a simple formula for noshing on a perfectly energizing (and healthy) snack.

“Choose a carb and a protein for maximum punch,” she explains—the carbs will provide your body with fuel, while protein will help you stay fuller (and more satisfied) longer. “Try an apple with a piece of string cheese, a cracker with nut butter, or half of a protein bar,” says Childress.

4. Do a few laps at the office (or just get up for some water).

If you find yourself nodding off at your desk, there’s a simple solution: Take a walk—it’s an automatic source of energy that boosts your circulation and keeps your muscles active, says Kole.

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And before you complain that there’s no place to walk outside your office building, know that fresh air is not mandatory for this tip to work. Take regular trips to the water cooler, log some laps around your department’s collection of cubicles, or walk up and down the stairs a few times. Childress suggests setting an alarm on your phone to remind yourself to get up from your desk every hour and move.

“Do it regularly to keep tiredness at bay and keep your mind focused—a move break is just as good for your mind as it is for your body,” she explains.

5. As soon as you wake up, make a plan to crush the day.

You know that feeling when you wake up and have so much to do that you kind of just want to go to bed? This tip can help with that “I’m so overwhelmed” feeling.

Kole suggests starting every day with a positive thought or goal (like, “I’m going to spend 20 minutes mentally rehearsing for my presentation over coffee today”). This will help you manage your attitude toward the day’s activities—and conserve some of your precious energy, because freaking out about everything is super draining. “Personally, I try to focus on one thing I’m thankful for,” she says, “which creates a positive mindset moving forward.”

6. Take a whiff of something refreshing.

Eucalyptus Essential Oil amazon.com $20.08

Whether you work in an office or at home, the air around you can get…stale—which definitely doesn’t bode well for staying alert.

Perk up by diffusing essential oils (they’ll spice up your environment and boot your energy levels). Childress says that eucalyptus and citrus oils can refresh a tired body and mind, and that if simply smelling some zesty lemon doesn’t quite do the trick, you can also try putting a drop on some pressure points (like the insides of your wrists) for an extra kick. Just make sure to read the directions; some essential oils can irritate the skin.

7. Go outside on your lunch break.

Sunny days aren’t just good for your mood—they can also be good for your mental and physical health.

“The sun can be very invigorating stimulate vitamin D production, which has been shown to enhance mood,” says Childress. Everyone needs vitamin D for bone health, but many don’t get enough of it from food—enter, supplements and good ol’ fashioned sunshine.

FYI: a little bit of sunscreen-free sun exposure is okay, but make sure you don’t go overboard. You don’t need to tan or burn your skin in order to soak up those vitamin-rich rays; you only need about 10-15 minutes of exposure.

8. Keep your curtains open and wake up by daylight.

Pro tip: The ideal length for a power nap is about 20 minutes.

If you need one more reason to consider the sun your friend, pay attention: opening up your curtains and letting daylight into your bedroom as soon as you wake up in the morning can set you on an energized course for the whole day.

Kole says that exposing yourself to bright light first thing in the a.m. helps regulate your internal sleep-wake body clock and may even improve your mood, especially if you suffer from seasonal affective disorder (SAD).

9. Go ahead, take a (power) nap.

If you have a full-time job (or children), taking a nice, long restorative nap when you’re feeling sleepy is probably out of the question. But there’s good news: you don’t need a long nap to reap the benefits of some afternoon shut-eye.

“The ideal length for napping typically is about 20 minutes,” Kole says. “Longer naps tend to leave people sleepier, in part because the further you go into a sleep cycle the more likely you are to hit deep sleep, and waking up during that stage often causes people to feel groggier.” Basically, consider this permission to take a quick midday snooze.

10. Try to sweat a little bit before breakfast.

In addition to making you feel super-productive before even starting your day, working out in the morning can boost your energy, as well as control anxiety, and reduce stress—two major energy-suckers, says Kole.

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But there’s one other reason to make going for a daily run the first thing on your daily to-do list: According to Kole, a morning workout sets a positive and energized tone for the rest of your day, while working out in the late afternoon or evening is more likely to interfere with your ability to fall asleep at night, she adds.

11. Free up brain power by actually writing things down.

If I were to peek into your brain right now, I’d likely see a miles-long list of appointments, schedule changes, and other things you definitely cannot forget about—and that’s a recipe for crushing fatigue, says Kole.

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You actually expend a lot of energy trying to mentally keep track of everything you need to do, so Kole recommends sitting down to actually get some of that stuff done—or at least organizing yourself better by writing down all of those things. She says resolving these distracting loose ends can free up tons of brain power and make you feel more prepared to tackle the next thing on your list, whatever it is.

Need more inspo? It’s Transformations Week on WomensHealthMag.com! For more amazing beauty, fitness, and weight loss transformations, check out the rest of our Transformations Week collection.

Sarah Bradley Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons.

28 Ways to Boost Energy Instantly

Put down that energy shot! There’s no need to chug crazy canned concoctions or buckets of coffee to get through the day. And better still, that doesn’t mean accepting 3 p.m. drowsiness as unavoidable. We found 28 quick and easy tips to up energy levels — no unpronounceable chemicals required.

1. Work out midday. When that mid-afternoon energy slump rolls around, hit the gym instead of the sack. Studies suggest working out can actually increase productivity enough to counteract that time away from the office.

2. Eat chocolate. Sure chocolate’s got caffeine, but that’s not the only reason it offers a quick pick-me-up. Flavonoids found in cocoa have been shown to boost cognitive skills and improve mood.

3. Power nap. Avoid the temptation to pull a Rip Van Winkle, and take a quick midday power nap instead. Studies show the optimal amount of sleep is 10 to 20 minutes to get through the day without throwing off the night’s sleep.

4. Drink some coffee. We can say from experience six back-to-back cups of coffee is a recipe for instant crash-mode. But one cup is usually just right. One study found that just a single cup of coffee was enough to keep sleepy drivers on a long haul more alert at the wheel.

5. Go outside. Head into the great outdoors — even if the woods aren’t nearby, a green park will do. Just 20 minutes outdoors is enough to feel more alive. How’s that for an energy boost?

6. Eat regularly. The body needs fuel (aka food) to function, and without it our energy and mood can spiral downward. But regular, healthy meals and snacks can improve cognitive function. But keep in mind not getting enough sleep can also cause us to eat when we’re not actually hungry, so check in with that tummy before munching down.

7. Go for complex carbs. Wondering what to eat to fuel up? Complex carbs (like whole grains) are a good bet. The dose of glucose they provide serves as food for the brain, and one study found a meal of complex carbs made subjects feel more energized. Studies have also found low-carb dieters to be moodier and more forgetful than those who do eat carbs.

8. Opt for sugar-free drinks. Studies suggest sugary energy drinks can leave us crashing as soon as one hour later. The shocker — the effects are the same even without the caffeine! That’s right, caffeine-free sugary beverages can cause a crash, too.

9. Laugh. Laughter’s a proven stress-buster, but studies suggest laughing can boost energy levels, too. (Feel free to use this as permission to go on YouTube for the next 30 minutes.)

10. Stretch it out. Just a few desk stretchescould be enough, but studies have suggested a little yoga could fight depression and anxiety or other stress-related disorders.

11. Open your curtains. Environmental cues play a huge role in our body’s energy grooves (aka circadian rhythms), and sunlight can also help alleviate Seasonal Affective Disorder. But there’s no need to invest in a light therapy box if there’s a sunny window available.

12. Suck on something. Instead of nodding off during an endless meeting, eat a small piece of candy or chew on a piece of gum. One study found chewing gum can increase alertness and improve mood.

13. Think fast. It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e. reading at a quicker pace, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized.

14. Take a cold shower. It’s all about the polar bear swim. Researchers have even suggested a 3-minute long cold shower could be enough to counteract some of the effects of chronic fatigue.

15. Take a few deep breaths. Nope, it’s not just the key to resisting the urge to scream at that stupid driver. Deep, yoga breathing from the diaphragm gets blood pumping, which also boosts energy all day long.

16. Add a house plant. In a stuffy office, a houseplant can help filter out pollutants like volatile organic compounds (or VOCs for short) and ozone. And those chemicals can have both long and short-term effects, including energy-draining allergies and headaches. Add a plant, though, and those threats could diminish.

17. Drink water. Whether at the gym or just dealing with the daily grind, it can be hard to remember to drink enough water. But even mild dehydration can cause sleepiness, so try chugging a glass or two when fatigue strikes. Or, better yet, stay hydrated all day long!

18. Sing aloud. Even Dummies know singing requires breath control. Belt it for a full song and there’s plenty of extra oxygen pumping to feel energized, not to mention the adrenaline of taking it to the (karaoke) stage. Plus, one study showed singing significantly increased energy levels among college students (more than just listening quietly).

19. Turn on some lights. Circadian rhythms can have a big impact on how alert we feel, but one study found feeling more awake (at any time of day) can be as easy is flipping on some lights. Sorry, still no recommendations for how to stay awake during that crappy movie someone picked — cough, cough.

20. Get social. Studies have found people who are less social are generally less happy and don’t sleep as well. And compared to sedentary or quiet office work, chatting it up made study subjects feel more awake.

21. Turn up the volume. Don’t just listen to tunes to chill out. Listening to music and tapping those toes significantly increased college kids’ alertness.

22. Change the temperature. Being too cold can cause the body’s temperature to drop, which tells it “time to sleep!”. Throw on a sweater or turn up the heat to fight off that drowsy feeling.

23. Choose the window seat. Consistently dozing off in class or meetings? Move closer to a window. The daylight, fresh air, or even just a natural view can all help boost alertness. On the flipside, a frantic street view may make it harder to focus.

24. Smell a lemon. Sniffing certain scents (aka aromatherapy) is rumored to have all kinds of mood benefits, but lemon oil is one of the only essential oils with proven support. Lemon is considered a stimulating scent, and one study showed it actually improved subjects’ moods.

25. Surround yourself with red. Studies have shown the color red is associated with winning and self-confidence. Try looking at some red or violet hues (or wearing them) to feel more awake.

26. Sit up straight. Slouching over the computer could cause fatigue earlier in the day. Sit up straight, though — that’s shoulders back, eyes dead ahead, and lower back slightly arched — to feel more energized and possibly even get a boost of self-confidence.

27. Do something interesting. Plan to do the most engaging or interesting task of the day during the sleepiest time of day (typically around 3pm). One study found that being interested in a task makes it significantly easier to stay awake (despite an energy lull).

28. Leave the desk. Chowing down in front of the computer makes overeating even more likely. But getting away from the desk at lunchtime could help reenergize and refocus, too. Whether it’s a quick walk or a long lunch, take some time to wake up away from the computer.

More From Greatist:

Can I Be Allergic to Running?

It may sound like the perfect excuse, but can skipping the dreaded Phys Ed Mile or steering clear of running clubs actually be justified? Here’s some good (or bad) news — depending on that level of running love. People can in fact experience an allergic reaction to aerobic exercise, although it’s generally pretty rare. Read full article.

Other Articles from Greatist:

Can Exercise Be Addicting?

Tech Spotlight: Nike FuelBand

What’s the Best Source of Post-Workout Protein?

10 Ways to Get Instant Energy

JGI/Jamie Grill/Getty Images

1. Laugh Out Loud

Every time you giggle, chortle, or chuckle, your brain releases endorphins. “These feel-good chemicals flood your brain—helping you feel awake and refreshed,” says Michael Miller, M.D., director of the Center for Preventive Cardiology at the University of Maryland Medical Center, in Baltimore. “They also boost your immune system, ward off heart disease, and actually reduce your risk of depression.” Need a quick laugh? Check out the hilarious (and totally fake) news stories at theonion.com, or sign up at thedailydose.com to get a G-rated joke e-mailed to you each day.

  • RELATED: 14 Jokes for Kids That Will Actually Make You Laugh

2. Bust a Move

Exercise helps increase your circulation, relieves muscle tension (which can wear you down physically), and causes your brain to release endorphins. That’s not all—it also helps you take in more oxygen and fires up your metabolism. While you should aim for a 30-minute workout several days a week, try for five or ten minutes anytime you need energy. Here are seven quick pick-me-ups.1. March in place2. Jump rope3. Power walk4. Climb stairs5. Run around the yard with your kids6. Do lunges and squats7. Dance with your baby in your arms

3. Use a Little Pressure

“Massage stimulates your nerve endings, which increases blood flow and gets your circulation pumping,” explains Maureen Moon, past president of the American Massage Therapy Association. Try any of these easy, do-it-yourself moves.1. Using your fingertips, rub your scalp or temples in a gentle, circular motion for two minutes.2. Vigorously rub each earlobe between your thumb and forefinger for one minute.3. Place your forefingers behind your ears (where the base of your skull meets the top of your neck), press for ten seconds, release, and repeat.

4. Sniff Stuff

Feeling sluggish? Get a whiff of this: Certain scents may increase your attention span and help you focus. To recharge fast, inhale deeply as you cut into or squeeze a lemon, lime, orange, or grapefruit. If you’re in the mood for something more exotic, try breaking off a fresh leaf of mint or rosemary, or sipping a cup of peppermint tea—these aromas can also invigorate the senses.

5. Drink Up

Surprise—the most common reason people feel tired is because they’re dehydrated. Why? The less water there is in your system, the less oxygen is circulating in your bloodstream. The cure: Drink eight glasses of water throughout the day—and chug a glass of the refreshing stuff whenever your energy lags.

  • RELATED: 7 Foods to Keep You Hydrated During Your Summer Pregnancy

6. Try Tai Chi

This ancient art form is a great way to clear your mind, rev up your circulation, and calm your spirit. Susan Gold, a practitioner at Wholistic Health & Healing, in Bonita, California, recommends this super-easy move called “The Beginning.”

Standing with your feet shoulder-width apart, back straight, and eyes gazing forward, rest your arms at your sides. Keeping relaxed—and breathing normally throughout—slowly raise your arms out in front of you, letting your wrists and fingers hang limply. As your wrists reach shoulder height, slowly extend your fingers as you bend your elbows and draw your arms back towards your body, with wrists at shoulder height. Lower your arms until they again rest comfortably at your sides. Repeat five times.

7. Snack Smart

Noshing on a healthy mix of carbohydrates and protein can provide a prolonged boost to your blood-sugar level, giving you energy for hours. Here, Connie Diekman, R.D., director of nutrition at Washington University, in St. Louis, suggests snacks to pep you up.1. Half a bagel with peanut butter.2. One cup of whole-grain cereal with skim milk and fresh fruit.3. Half a cup of trail mix containing nuts and dried fruit. If your kid needs a pick-me-up, carry along a Clif Kid ZBars Filled that contains 3g of protein and almond or peanut butter filling.

  • RELATED: 8 Power Snacks Your Kids Will Love

8. Turn on the Tunes

One of the easiest ways to bust out of a slump is to listen to music you like. The beat and rhythm of the song stimulate your brain, making you feel more alert. Suzanne Hanser, Ed.D., chair of the music therapy department at Berklee College of Music, in Boston, suggests picking tunes that start off slow and gradually build in tempo. A bonus: Bouncing to the beat—even if it’s just tapping your toes—revs up your circulation.

9. Stand Tall

For an energy boost that takes no time at all, make your posture perfect. “When you slouch over, your ribs compress, making it harder for your lungs to expand and reducing the amount of oxygen flowing to your brain,” explains Patrice Winter, a physical therapist in Fairfax, Virginia. “This lack of air can actually cause you to move more slowly.”

10. Strike a Pose

A yoga pose, that is. Judy Fuhrer, a yoga instructor at Dance Emotions Studio, in Chappaqua, New York, suggests two simple positions that’ll improve your circulation and relieve tension.

  • Eagle Arms. While you’re sitting or standing, cross your arms in front of you so that your left elbow is resting in the crook of your right elbow. As you bend your elbows, your hands should be back-to-back and resting in front of your face. Now rotate your hands so that your palms are facing each other. Hold for two or three deep breaths and release. Repeat with your right arm above your left.
  • RELATED: Yoga and Parent-Child Bonding
  • Leg Stretch. Lie flat on your back with your butt and legs straight up against a wall. Take several deep breaths. Now create a diamond with your legs by turning your ankles and knees out and sliding your feet halfway down the wall. Making sure the soles of your feet are touching, take several more breaths.

Beware of These Energy Zappers!

SUGAR Sweets give an immediate surge in blood sugar—and a temporary burst of energy. But soon after, blood-sugar levels plummet, leaving you tired and cranky.

OVER-THE-COUNTER MEDS Certain drugs can make you feel as if you’re asleep standing up. If one product, in particular, seems to wear you out, talk with your pharmacist about a drowse-free alternative.

ALCOHOL Not only does booze act as a sedative, it also dehydrates you and makes it harder to fall—and stay—asleep.

BEING INSIDE It’s true! Staying indoors can sap your energy and your spirit. Half an hour of exposure to natural sunlight each day charges your brain’s production of the mood-boosting chemical serotonin.

Copyright © Ruth Hannon. Reprinted with permission of Parents magazine.

  • By Ruth Hannon

Parents Magazine

Lifehack: How To Get Instant Energy in 90 Seconds For Free

I am going to show you how to wake yourself up in 90 seconds with zero caffeine and no money.

The best part? It can be done anywhere in the world and is 100% natural.

In fact, it’s actually good for you.

This #lifehack has been used by yogis for ages & then independently discovered by musicians before they would play shows. As they geared up their breathing capacity for showtime, they realized they were also becoming more energized as the oxygen would literally wake them up.

You can read more about the research here but essentially by breathing in this way, you activate the parasympathetic nervous system which reverses stress in your body. This reversal can energize you instead of sapping you of energy.

So if you are ever feeling fatigued in the middle of the day and don’t want to inject yourself with a bunch of caffeine, try this life hack.

It’s called the, “Seven-Eight-Ten” technique and it has the power to up your day without the uppers.

How to get instant energy in 1 minute with no caffeine

1. With your eyes open, stare at something in front of you

One of the best parts about this exercise is it can be done anywhere. To start, find something that isn’t too distracting and is still.

Then, still your mind and begin to stare at it.

Your point of focus can be anything from a blank space on a wall to a tree in a park.

2. Slowly inhale your breath for a count of 7 seconds

After exhaling completely through your mouth, close your mouth, and then slowly inhale through your nose for a slow count of 7 seconds.

I recommend taking a few clearing breaths beforehand to warm up your lungs and clear your throat, but it’s up to you.

3. Hold your breath for a total of 8 seconds.

Once you reach the top of your inhalation at 7 seconds, you want to hold your breath for a count of 8 seconds.

Remember to keep staring at the spot you picked out in front of you…

4. Exhale your breath for a count of 10 seconds

After holding your breath, exhale with an open mouth while making a “whoosh” for a 10 second count.

You will instinctively want to exhale much faster than this, but try and make the exhalation a solid 10 seconds for maximum effect. And don’t be afraid of an audible “whoosh.”

5. Repeat exercise 3 times

You may begin to feel a slight burst of energy after your first time through, but make sure you take a few moments and repeat this 3 times to really feel it.

All together, it should take less than 2 minutes to do and you will be left with a natural, free, & sudden increase in energy to optimize your day.

We’ve all experienced those moments during the day when our energy levels are drained and we can’t keep ourselves focused on our work. As well as hindering our capacity to take on our tasks effectively, low energy can have a detrimental impact on our ability to form strong working relationships with our co-workers and clients.

There are a number of reasons why low energy can suddenly hit you at any time of the day, and it can differ from person to person. For example, some people’s circadian rhythm leads to a drop in energy levels at certain times of the day, or an over-reliance on caffeine can lead to sudden crashes.

Whatever the reasons are, it’s always wise to adopt a personalized approach to tackling your energy problems that revolve around your unique needs. GetVoIP created an infographic that outlines the best ways to get more energy at work.

Thankfully there are plenty of ways an individual can raise their energy levels and keep them stable throughout the day.

Regular exercise

One of the most effective ways to boost energy is to get your blood circulating through your body through exercise. Whether it’s a quick brisk walk in the morning or a trip to the gym, exercise can increase the flow of oxygen to your brain and eliminate feelings of fatigue. If you find it difficult to fit a trip to the gym into your daily schedule then something as simple as walking home or getting off the bus a stop early will still do wonders.

Bask in the sunshine

Sunlight is known to bring many benefits including elevating mood and regulating hormones. Sunlight also sends a signal to your body that it’s time to wake up, consequently boosting your energy levels. Even something as simple as opening up the curtains when you wake up can reap significant rewards moving forward in the day.

Healthy snacking

What you put in your body is a key part of maintaining healthy energy levels. When it comes to snacking, unfortunately, many people pick the easy option and go for a tasty, high-fat snack which will lead to an energy crash later in the day. Healthy snacks like nuts and seeds can slowly release energy and ensure you don’t suffer from a drop in energy later in the day.

Clean up your workspace

Studies have shown that messy desks can have a detrimental impact on energy and productivity levels and can lead to less clarity and calm. Take a few minutes each morning to clear up any mess on your desk and see how your mood and energy levels elevate.

Understand your chronotype

Your chronotype is the way your circadian rhythm is set to manage energy levels throughout the day. There are four main chronotypes – dolphin, lion, bear and wolf – which each govern how much energy you feel at different times of the day. For example, a lion enjoys strong energy levels soon after waking up, while a wolf doesn’t peak until the end of the day. By identifying which chronotype you are, you can devise a system that works in harmony with your circadian rhythm to get the most out of your day.

About the author: Reuben Yonatan is the founder and CEO of GetVoIP. Reuben is also a contributor to Huffington Post, Entrepreneur, BizCommunity, as well as other popular publications.

20 Ways to Boost Your Energy at Work

September 13, 2019 2 min read

Whether you work late nights or wake up early to head to the office — we all see our energy levels dip throughout the day. Luckily, there are a number of ways you can give yourself a boost.

Related: 5 Ways to Get Better Sleep Without Sleeping More Hours

The first step toward getting more energy is recognizing your personal body clock, or “chronotype.” The times you wake up and go to bed and your personality type will help to determine your chronotype. For example, people who describe themselves as introverted, intelligent, detail-oriented or a perfectionist, and tend to wake up early and get to bed before midnight are “dolphins.” A dolphin’s energy comes in waves and the best time to focus is between 3 and 6 p.m. To the contrary, if you tend to go to bed late and wake up later, and you identify as creative, moody or an adrenaline junkie, you might be a “wolf.” Wolves tend to have the most energy between 5 a.m. and noon.

Related: 4 Tips to Reignite Your Passion and Energy for Your Business

Whatever chronotype you are, there are a variety of things you can do to boost your energy during those times when you might feel tired. In the morning, simple things such as drinking hot water with lemon, opening the curtains in your room and taking a cold shower will jumpstart your day. In the afternoon, indulging in a cup of coffee, drinking water and listening to music are all great ways to keep you going.

To learn more simple ways to boost your energy, check out GetVoip’s infographic below.

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