Having a decent night’s sleep is key to starting off and enjoying each day of your life. According to the Center for Disease Control and Prevention (CDC) study, more than a third of American adults do not get enough sleep on a regular basis. If you fall into this category and hope to find new ways to improve your energy levels during the day, try some of these tips and tricks that can enhance your sleep and improve your energy levels.
There is little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. And even if they do work, we can’t overlook the adverse effects associated with them.
Luckily, there are proven things you can do to improve your energy levels using natural resources.
8 Ways To Improve Your Energy Levels
Here are eight proven natural tips to improve your energy levels:
1. Develop a Sleep Schedule
People who have a regular and set sleep schedule tend to get better sleep. Having a schedule helps regulate the body’s internal clock and improves your energy levels. However, interruptions to your circadian rhythm can lead to issues such as weight gain and other metabolic disturbances.
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In order to establish a bedtime routine, consider unwinding one to two hours before bedtime and keeping your mobile devices away during this time. However, people are different, and you need to figure out what’s going to calm your body down for a good sleep. Some people can enjoy eating a light snack, reading a book, or meditating before going to bed.
2. Get a Better Mattress
The mattress you use plays an integral role in maintaining healthy sleeping habits. But the mattresses are not one-size-fits-all; you have to put your time and effort into choosing the right mattress to suit your weight, your normal sleeping position, your pre-existing conditions, and your comfort preferences. Luckily, you have a wide variety of options when it comes to choosing the right mattress for you. Examples include waterbed, airbed, memory foam, latex, innerspring, adjustable bed, pillowtop and hybrid beds.
Generally speaking, softer mattresses are ideal for side sleepers under 130 pounds, whereas medium-firm mattresses are recommended for sleepers between 130-230 pounds. Extra strong mattresses are ideal for back and stomach sleepers of more than 230 pounds.
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However, if you have chronic back pain, you may need to choose a softer mattress. Look at medium-firm options for lower back pain. If you have middle and upper back pain, you can need to invest in a pillow with the right amount of lift to reduce the pressure on the middle and lower back. Waking up without back pains will definitely improve your energy levels in the morning.
3. Get a Mattress Topper
Many people may not have chronic back pain, but have acute back pain, which is unexpected and short-term. You will need temporary relief for such discomfort. You may either use extra pillows or invest in a mattress topper to suit your back needs.
If you usually do not experience back pain and have a strong mattress, using a topper will make your mattress softer. In addition, once your back pain dissipates, particularly if the problem is due to injury or strain, the topper can be removed easily.
4. Eat Proteinous Food Every Morning
Breakfast is crucial because it keeps you alert and happy before lunch, and it’s important to have a protein source in this meal. If you don’t start your day with protein or eat enough protein all day you’re likely to feel exhausted and sluggish.
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Your body can take longer to digest protein compared to carbohydrates, which is why it provides a long-lasting source of energy to keep you going all day. Protein-based foods provide the energy your body requires to repair and create new tissues. When it comes to breakfast, you can try different recipes with ingredients such as chicken, milk, Greek yoghurt, nuts, cheese, lean red meat and tofu.
5. Drink Enough Water
You may think that sports drinks are the right option to improve your energy levels and maximise exercise stamina, but they are not the healthiest choice. If you are dehydrated, one of the first symptoms that your body can display is exhaustion. Dehydration does not only decrease athletic performance; it also makes you tired and sleepy.
Water is the only ingredient that will refresh you and increase your energy levels without the addition of calories or chemical preservatives. If you’re feeling exhausted all day or unable to keep your eyes open, you should try to raise your water intake.
6. Reduce Your Stress Levels
Stress is another factor that influences not only your energy levels, but also the quality of your sleep. Figure out what could be causing you stress and find various ways to fight it such as exploring yoga or meditation. Regular exercise can also help reduce stress levels and help you feel sleepy at bedtime.
7. Exercise Daily
Exercise almost assures you’re going to sleep more soundly. It also gives the cells more capacity to burn and circulate oxygen. And exercise can lead to higher levels of dopamine in the brain, which helps to improve your mood. When walking, occasionally speed up the pace to get extra health benefits of exercise.
8. Take a Cup of Coffee
Caffeine contained in coffee tends to improve alertness. So, enjoying a cup of coffee will help to sharpen your mind and improve your energy levels. But to get the energising effects of caffeine, you’ve got to use it judiciously. It may cause insomnia, particularly when taken in large quantities or after 2 o’clock in the afternoon.
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The trick to preserving energy even in the longest days is to get plenty of sleep, refresh your body with protein, fluids, and exercise during the day and then repeat. If you can keep this loop going, you can find yourself feeling energised, centred, and ready to overcome whatever the day throws at you.