Constantly Tired? 7 Ways to Increase your Energy During the Day

Individual and Family

Constantly Tired? 7 Ways to Increase your Energy During the Day

Published on September 05, 2019


It’s 2 pm, and you’re reaching for another cup of coffee when you think, “why am I so tired – again?” The issue of tiredness and fatigue is more common than social media might have us believe. One survey reported that 76% of people feel tired throughout the day, with 44% of people saying that severe tiredness impacted their work and daily lifestyle.
Tiredness comes in many shapes and sizes. Some people deal with issues like sleep apnea, while others simply don’t have time to get enough sleep because of external factors like work or having young children. For most of us, it’s not easy to change the causes behind why we might not be getting enough sleep. However, there are a handful of ways to build your daily energy and decrease your tiredness to help you make the most of every day!

1. Adjust your caffeine consumption.

More than 60% of Americans enjoy a cup of coffee every day, and most doctors agree that it’s fairly harmless to do so. The issue comes in when that cup of coffee turns into 3-4 cups or sugary energy drinks. Caffeine helps to increase alertness, but it can quickly turn into something that causes your body to crash by the afternoon. It’s also shown that consuming caffeine after 2 pm can cause insomnia and that large amounts of daily caffeine can lead to fatigue days afterward. With all this in mind, it’s important to drink coffee in moderation and to limit extended use of energy drinks or other sugar-heavy substitutes.

2. Put off the nap.

Sometimes the only thing that can get us out of bed in the morning is picturing a nice nap later in the day. However, by putting off taking that nap, you might be giving yourself an energy gift for days to come. Napping makes it more difficult to fall asleep at night and can prevent restful sleep by interrupting your body’s natural circadian rhythm. By not napping, you may be giving yourself more rest in the night and increased energy throughout the following day.

3. Limit alcohol and smoking.

Alcohol and smoking may have opposite effects on your tiredness, but they both have similar results to your energy. A sedative effect is created with alcohol, which can make you sleep in the afternoon if you have a drink at lunch or into the evening if you’re out at happy hour. If you suffer from fatigue and tiredness and plan to drink, it’s best to do so when you have the energy to wind down.
On the other hand, smoking can decrease your energy by acting as a stimulate. It increases your overall blood pressure and can make it hard to fall asleep later in the evening, causing insomnia or less restful sleep.

4. Reduce your list.

A common cause of fatigue is mental exhaustion. We tend to squeeze in as much as we can in the hopes that we’ll have the energy to get it all done. The problem with focusing on too many tasks at once is that we lose the ability to focus. That makes it harder to complete work and extends the amount of time it takes to get things done. All of this can also lead to an increase in anxiety and may prevent restful sleep or keep us up at night thinking of everything that has to get done tomorrow. For many, this is the hardest change to make. However, by setting priority tasks, and giving yourself more flexibility with those that are less important, it can increase your energy and peace of mind.

5. Add movement into a routine.

You don’t have to add more gym hours to your life to get more energy during the day. By setting reminders on your phone to get up, stretch, or go on a short walk, you can increase the flow of oxygen periodically throughout your daily routine. Exercise in the morning is shown to help increase energy-inducing hormones, and a nighttime routine can help reduce stress to enable a more sound sleep.

6. Balance your meals.

By giving your brain a steady amount of energy-heavy nutrients, you can decrease fatigue throughout the day. Snacks like nuts, fruits, and vegetables help to keep you moving and your brain active, while foods that are processed or high in sugar content can cause your mind to feel exhausted. Whole grains and high-fiber items are processed slowly by your body, allowing energy to release continuously instead of one quick spike.

7. Drink more water.

Water is a magical item for bodies. It can help keep our skin bright, help reduce headaches, and even help give us more energy throughout the day. Lack of fluids is actually one of the first signs of tiredness and fatigue. So when in doubt – reach for the water!

While all of these tips should help increase your energy during the day, there are many possible causes for feeling excessive tiredness. It’s important to talk to your doctor and rule out any medical reasons why you might be feeling tired or fatigued.
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