Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week and should try to have several alcohol-free days each week.

Read more about how to cut down on alcohol. Sometimes you feel tired simply because you're mildly dehydrated. A glass of water will do the trick, especially after exercise. Read more about water, drinks and hydration. Page last reviewed: 8 November Next review due: 8 November Home Live Well Sleep and tiredness Back to Sleep and tiredness.

Self-help tips to fight tiredness. Eat often to beat tiredness A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. Read more about healthy eating. Get moving You might feel that exercise is the last thing on your mind.

Lose weight to gain energy If your body is carrying excess weight, it can be exhausting. Sleep well Many people don't get the sleep they need to stay alert through the day. Tips for sleeping well include: going to bed and getting up in the morning at the same time every day avoiding naps in the day taking time to relax before you go to bed Reduce stress to boost energy Stress uses up a lot of energy.

This could be: working out at the gym yoga or tai chi listening to music or reading spending time with friends Whatever relaxes you will improve your energy. Talking therapy beats fatigue There's some evidence that talking therapies such as counselling or cognitive behavioural therapy CBT might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

Just make sure to set a time limit. Watch a funny video. Breathe in a whiff of peppermint essential oil. Peppermint is known to help improve memory and increase alertness.

You can add a few drops to a diffuser or take a sniff straight from the bottle. Strike your best Superman or Wonder Woman pose. Adjusting your posture can have an immediate effect on your energy.

These power poses are known to boost your confidence. Gratitude lists can cause the same effect. Listen to music you love. Classical, techno, metal, hip hop—turns out that whatever music you prefer can help calm anxious thoughts and keep you focused. Go outside. Being in the sun does wonders for your mood and energy levels.

Take a few deep breaths of fresh air for an added boost. Drink a glass of citrus-spiked water. Prevent the fatigue that comes with dehydration. Wake up your senses with the zing of orange, lemon, or lime.

Hang in rag doll. Release your head and neck. Fold your arms and grab your elbows. It supports energy production and keeps blood cells happy and healthy.

Sipping on an herbal tea can provide an all-natural temporary boost in energy levels without the risk of scary stimulants or processed ingredients.

Two wonderful options are green tea and rooibos tea. Green tea has many benefits for your body, such as anti-aging and free radical-fighting properties. Rooibos tea is another type of tea that helps fight fatigue.

Commonly used in aromatherapy, animal studies have found that this refreshing essential oil may have a stimulating effect on the brain and is even powerful enough to help treat tension headaches. Try dabbing a few drops on your wrists when you find your energy lagging, add some to your shower to get an early morning energy boost, or add several drops to a steam diffuser to breathe in the benefits throughout the day.

Does a tough workout wipe you out? Take solace in the fact that incorporating regular exercise into your routine will actually boost energy levels and is one of the best methods for how to increase energy and motivation while also enhancing overall health. Some of the most common causes of decreased energy include the use of certain medications, thyroid issues , depression and anemia.

Chronic fatigue may also be a symptom of more serious conditions as well, such as cancer, chronic obstructive pulmonary disease, diabetes or kidney problems. Popular Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Health Dr.

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If your meals are more than four hours apart, have a snack. Stock the fridge, freezer and cupboards ahead of time with nutritious, easily-prepared foods: whole grain bread, cereals and pasta, pasta sauce, lentils, bean and vegetable soups, tuna, eggs, pre-cooked sliced meats or chicken, frozen fish fillets, ready-made salads, frozen veggies and fruit, fresh fruit, nuts, yogurt, cheese, and milk.

Although a handful of gummy bears may satisfy you for a few minutes, a quick sugar fix provides little brain fuel and is likely to leave you feeling more sluggish.

A nutritious snack should contain a balance of carbohydrate and protein to stabilize your blood sugar and keep you energized. Here are some healthy options: cheese and whole grain crackers, apple with peanut butter, almonds and dried fruit, hummus and raw veggies, yogurt with berries and granola, or a whole wheat English muffin with almond butter.

Caffeine can give you an immediate energy boost, but its effect is short-lived. jittery, restless, irritable, and unable to relax. Limit yourself to 2 cups of coffee per day or try tea, which has less than half the caffeine of coffee and contains antioxidants which may be beneficial to health.

Dehydration can make you feel sluggish and light-headed, so take a refillable water bottle with you and refill your glass often when at home. Eat in the kitchen or away from your desk. Take regular breaks and look for true hunger signs, like stomach twinges or growling noises.

A short walk in the fresh air will help your concentration and allow you to feel more relaxed and alert. Participants at this slower breathing rate demonstrated more alertness than those taking 10 breaths per minute. Opening your window blinds or briefly stepping outside is another potential energy-boosting strategy.

Light exposure directly increases alertness, according to a research article summarizing the impact of daylight on humans. Daylight exposure may also improve your sleep because of its circadian effects.

Not only does light help you become more alert and sleep more easily, but it may also improve your cognition, performance, and mood. A study examined the effects of 5-minute whole body baths in water at a temperature of 20°C in healthy adults who were new to cold water swimming.

The study authors theorized that short-term cold-water exposure might change the way the brain functions. Norepinephrine is similar to adrenaline, which may partially explain the energizing effect of cold-water immersion.

Chewing is the first stage of food digestion and requires coordination among the tongue, face, and jaw muscles. It increases blood flow to the cerebral cortex and boosts blood oxygen levels in the prefrontal cortex and hippocampus.

Sufficient chewing can also increase the bioavailability of the nutrients in your food, which may help improve your energy level.

Daytime fatigue affects around 1 in 4 people. Along with energy-boosting habits like a consistent sleep schedule, there are tips you can try to gain energy fast, such as:.

Physical and mental health are often linked. Many of the strategies you can use to increase your energy may also improve your mood. If you're feeling overly tired, exhaustion may be the reason. Here are key signs and symptoms to look out for. If you're dreading going to work or feel overwhelmed, you could be experiencing job burnout.

Mental health experts shared 11 actionable ideas that can…. Creating a schedule and managing stress are ways to make your days go by faster. Changing your perception of time can also improve your overall…. Experiencing unwanted and difficult memories can be challenging.

But learning how to replace negative memories with positive ones may help you cope. Engaging in brain exercises, like sudoku puzzles and learning new languages, enhances cognitive abilities and improves overall well-being. There are many reasons why spider dreams may occur, like unresolved feelings or chronic stress.

Learning how to interpret your dream may help you cope. Tornado dreams are manifestations of the subconscious mind that may indicate various interpretations, such as personal fears or major life changes. Work burnout occurs due to chronic stress and other factors, such as long work hours or toxic workplace culture.

But help is available for you to cope. If you dream about someone dying this may occur for various reasons, such as life changes or dealing with grief.

But support is available to help you…. Domestic Violence Screening Quiz Emotional Type Quiz Loneliness Quiz Parenting Style Quiz Personality Test Relationship Quiz Stress Test What's Your Sleep Like?

Psych Central. Conditions Discover Quizzes Resources. Side note: Stop if you feel dizzy or faint, and refrain if you're pregnant or have your period.

It's also best to talk with a doctor before doing this if you have preexisting medical conditions, like hypertension or heart problems. Stepping into the elevator is easier, yes, but research shows that 10 minutes of stair walking can be more effective in waking you up than 50 mg of caffeine the equivalent of about 1.

More research suggests that an afternoon walk can wake you up, too. Instead of that afternoon coffee, take the stairs out of the office, walk around the block, and climb back up for a quickie energy boost. Taking the time to stretch increases blood circulation and promotes the release of hormones and neurotransmitters that provide an energy boost, says Thanu Jey, chiropractor and clinic director at Yorkville Sports Medicine Clinic in Toronto.

He suggests standing and reaching for your toes, a quad stretch , or a figure 4 stretch , as all of these target bigger muscle groups and help get your blood moving.

If you hate working out, think back to the activities you did as a kid that made movement fun. Maybe it was cranking the music and dancing around the room, or chasing your dog around the house. So take your kids to the playground, bust out a game of charades with friends, or sign up for a local sports league.

Research backs her up: A review of 16 studies concluded acupuncture could be effective in treating chronic fatigue—even more so than herbs or stimulants. More research showed that a treatment helps the brain transition into an alpha and theta state—and out of a beta, or stressed, state—which helps the body heal and restore itself naturally.

When you meal prep for the week , consider including fish that are rich in omega-3 healthy fats two to three times a week, suggests Shahzadi Devje , registered dietitian.

Opt for certified wild and sustainable seafood options, as Devje says they're usually healthier for you and more eco-friendly. Other high-fiber fruits? Raspberries, bananas, and oranges, reports the Mayo Clinic. Key tip: "It can take about one hour per serving to clear the alcohol out of your system," Heneghan says, so if you do pour a glass, drink lots of water and try not to hit the hay until it's flushed out.

For more stories like this, sign up for our newsletter. Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World , Bicycling , Outside , Men's Health and Women's Health , Cosmopolitan , Glamour , and more.

The vagus nerve runs from the brain to the gastrointestinal tract and may play a role in connecting the gut microbiome to your stress response. Exercise can boost energy and relieve fatigue. Getting minutes of moderate physical activity each week is recommended for long-term health.

These minutes of activity can be divided throughout the week to be more manageable. ZOE's PREDICT research program also found that people who exercise regularly have fewer blood sugar spikes. From our other research, we know that blood sugar peaks and dips are related to how energetic you feel, so exercising may give you more energy by reducing blood sugar peaks.

Exercise also positively impacts sleep which, in turn, boosts energy levels. Researchers have linked drinking alcohol to poor energy levels, especially the day following consumption. Alcohol may also impair sleep quality , increase the stress hormone cortisol , and cause mood changes.

Enjoy alcohol in moderation to avoid low energy levels. In one study , smokers were less active and reported increased levels of fatigue, compared with non-smokers.

The smokers also said that they lacked motivation to be more active. If you currently smoke, finding support to quit will improve your overall health and can boost your energy levels. How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes.

You can change your energy levels by changing your lifestyle. Limit ultra-processed foods, reduce alcohol, and quit smoking. To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress.

The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels.

Take our free quiz to find out more. Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.

Nutrition Research. Cognitive performance and dehydration. Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men.

The British Journal of Nutrition. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Medicine. Reduction of physical activity in daily life and its determinants in smokers without airflow obstruction.

Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Stress, depression, diet, and the gut microbiota: human—bacteria interactions at the core of psychoneuroimmunology and nutrition.

Current Opinion in Behavioral Sciences. The association between alcohol consumption and sleep disorders among older people in the general population.

Scientific Reports. If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out. Forget sports drinks loaded with high fructose corn syrup and additives, and opt for coconut water or water naturally flavored with lemon and honey instead.

You can also make your own electrolyte drink. It supports energy production and keeps blood cells happy and healthy. Sipping on an herbal tea can provide an all-natural temporary boost in energy levels without the risk of scary stimulants or processed ingredients.

Two wonderful options are green tea and rooibos tea. Green tea has many benefits for your body, such as anti-aging and free radical-fighting properties.

Rooibos tea is another type of tea that helps fight fatigue. Commonly used in aromatherapy, animal studies have found that this refreshing essential oil may have a stimulating effect on the brain and is even powerful enough to help treat tension headaches. Try dabbing a few drops on your wrists when you find your energy lagging, add some to your shower to get an early morning energy boost, or add several drops to a steam diffuser to breathe in the benefits throughout the day.

Does a tough workout wipe you out? Take solace in the fact that incorporating regular exercise into your routine will actually boost energy levels and is one of the best methods for how to increase energy and motivation while also enhancing overall health.

Some of the most common causes of decreased energy include the use of certain medications, thyroid issues , depression and anemia. Chronic fatigue may also be a symptom of more serious conditions as well, such as cancer, chronic obstructive pulmonary disease, diabetes or kidney problems.

Popular Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Health Dr. Axe on Facebook Dr. Axe on Twitter 70 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest Share on Email Print Article 6.

Treasure Island FL : StatPearls Publishing; Jan-. Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.

Krecar, I. The Effects of Drinking Water on Attention. Procedia - Social and Behavioral Sciences. Mohiuddin, A. Skipping Breakfast Everyday Keeps Well-being Away. Acta Medica , 50 1 , 26— Hsouna, H.

Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep. Volume , , Åkerstedt, T. Do sleep, stress, and illness explain daily variations in fatigue?

A prospective study. Journal of Psychosomatic Research. Volume 76, Issue 4, , Pages Mandolesi, L. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits. Frontiers in Psychology.

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