If you are feeling drained, you may wonder how to increase your energy levels. You can get plenty of sleep, eat energizing foods, and exercise regularly to feel more energized.
It’s no wonder so many of us struggle with energy issues. We go, go, go from morning to night, running on little but grit and caffeine, but it doesn’t have to be that way. Making lifestyle changes can give you a boost of energy.
1. Get Plenty of Quality Sleep
Most adults need 7-8 hours of sleep a night. If you are getting a full night’s sleep but waking up tired, you might not actually be getting restful sleep. You may want to talk to a healthcare provider about a potential underlying cause, like a sleep disorder. The most common sleep disorders are sleep apnea, insomnia, narcolepsy, and restless leg syndrome (RLS).
Sleep apnea is a condition in which your breathing stops and starts while you sleep. Alcohol consumption has been shown to increase the risk of sleep apnea. A healthcare provider can refer you to a sleep center for diagnosis if they suspect sleep apnea.
National Heart, Lung, and Blood Institute. What is sleep apnea?
Some sleep apnea cases may require sleeping with a continuous positive airway pressure (CPAP) machine. A CPAP machine supplies a steady stream of air to keep your airways open. It can effectively improve sleep apnea symptoms and quality of life.
2. Exercise Regularly
Exercise can actually increase your energy, even if a session leaves you sweaty and out of breath. “When you exercise, you release hormones like adrenaline,” Sabrena Jo, a senior director of science and research at the American Council on Exercise (ACE), told Health. “This hormone actually tells our bodies to ignore feelings of pain and fatigue while enhancing blood flow to large muscles.”
A workout can leave you with more energy than you had beforehand, which can last several hours. The idea is to leave your workout energized, not exhausted. “If you feel beaten down, it’s a sign you need to scale back,” said Jo.
3. Eat a Well-Balanced Diet
Maintaining a balanced diet can help you stay energized. Many people think of carbohydrates as “bad,” but they are necessary sources of energy. Simple carbohydrates quickly raise your blood sugar levels. Complex carbohydrates take longer to digest and slowly increase blood sugar levels.
Simple carbohydrates—often found in candy, sodas, juices, and sugary cereal—may boost your energy fast. You may experience a “crash” soon after. Complex carbohydrates—like fruits, vegetables, unrefined whole grains, and brown rice—help steadily increase your energy.
One study found a link between excessive daytime sleepiness and high saturated fat intake. Foods with high saturated fat include meat, butter, cheese, ice cream, and fried foods.
4. Get Enough Vitamin D
Vitamin D is known for keeping your bones healthy and your immune system strong. Your body produces it when your skin is in the sun or when you eat vitamin-D-rich foods.
It can be hard to notice a vitamin D deficiency because it sometimes yields no symptoms. One study found that older adults with low levels of vitamin D reported fatigue. Vitamin D has also been shown to affect sleep regulation.
It can be tough to get an adequate amount of this vitamin from food. A healthcare provider may recommend a supplement.
5. Use Social Media So It’s Energizing, Not Draining
There are two reasons social media can be an energy suck, “On one hand, you look at everyone’s curated photos and get depressed because your life doesn’t look so perfect. On the other hand, anything that’s negative also gets magnified. Neither extreme is good,” Brian Primack, MD, PhD, associate professor of medicine, pediatrics, and clinical and translational science at the University of Pittsburgh School of Medicine, told Health.
Aimlessly scrolling on your phone may seem like a way to relax or take a break. One study found that being on your cell phone does not effectively recharge the brain.
Social media can also cause feelings of isolation and increase the risk of depression in young adults.
Not ready to sign off completely? Try paring your “friends” down to your actual friends. “When you don’t know someone, you’re more likely to have a miscommunication or be upset by something in their feed,” said Dr. Primack. “Using social media to connect with old friends can have the opposite effect. It’s energizing.”
6. Take Breaks That Recharge You
This advice may seem simple, but in today’s world, taking a break can be impossible. Finding time throughout your workday to take breaks can benefit your energy and focus.
Think about the way you take breaks: Are you moving from one task and just going to another, pausing to scroll through emails, browsing an online store, or posting to social media? These “breaks” may actually be wearing you down. Try getting creative, moving around, nourishing your body, and socializing.
Do not assume that if you cannot spare a full hour, taking a break is not worth it. Even a few minutes away from your task may make you feel energized or more focused. It’s also unclear if or how “power” naps really power you up.
7. Treat Underlying Conditions
Feeling spent is not always a problem that you can solve with lifestyle changes. There may be an underlying cause, condition, or explanation for why you feel fatigued. Talk to a healthcare provider about testing for an underlying cause of low energy.
Allergies often cause a stuffy nose and itchy eyes, but fatigue is another symptom. “You spend so much time trying to breathe, you don’t have energy for anything else,” Neeta Ogden, MD, spokesperson for the American College of Allergy, Asthma & Immunology, told Health. Congestion might also keep you awake at night.
Conditions like iron deficiency anemia and depression can also increase fatigue. Hypothyroidism, or when your thyroid does not produce enough hormones, can cause extreme fatigue. Tiredness and fatigue can also be a sign of heart disease or failure. Talk to a healthcare provider if you have fatigue alongside shortness of breath, persistent coughing and wheezing, swollen legs and feet, loss of appetite, impaired thinking, increased heart rate, or chest pain.
A Quick Review
There are many reasons why you have low or oscillating energy levels. You can make various lifestyle changes to boost your energy levels on your own. These include adjusting your diet, sleep habits, and physical activity.
It’s also important to treat allergies and any other conditions you may have. Consult a healthcare provider to explore if any underlying cause may impact your energy levels if you continue to have low energy.
