How to Get More Energy During the Day


Typically speaking, we may all have experienced those moments during the day where our energy levels are exhausted and we can’t seem to focus on our work which naturally limits our capacity to carry out our tasks effectively. Low energy can have a detrimental impact on our ability to create a strong working relationship with our co-workers and clients.

There are various reasons why low energy seems to be a stranger to no man. For instance, some people’s lack of sleep can lead to a drop in energy levels at certain times of the day, or an over-reliance on caffeine could also lead to sudden crashes. Whatever the reasons may be, it’s always wise to select a personalized approach to solving your energy problems which revolves around your unique needs.

Thankfully, there are numerous ways an individual can raise their energy levels and keep them stable throughout the day such as

1. Stay hydrated.

When you are dehydrated, you are most likely going to naturally feel drained or restless, therefore it is essential to drink enough water to keep your body hydrated. You will know you are well hydrated if you do not feel thirsty throughout the day and your urine is clear or light-colored.

2. Avoid eating junk food.

Processed foods also known as junk foods have little or no nutritional value, and they do nothing to help your body produce natural energy. Stress often makes people to eat too much of these convenient or processed foods, but they will only make you tired and decrease your overall well-being.

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

3. Get more sleep.

Whether you are trying to catch up with the demands of your busy schedule or you’re just fighting insomnia, trying to get by on less sleep might feel like the only answer, but even minimal sleep loss can have a huge impact on your mood, mental clarity, energy, and your ability to deal with life’s daily stress. Over time, chronic sleep loss could damage your overall health.

If you understand your body, its sleep needs, and how you can recover from sleep loss, you can get on with a healthy sleep schedule set for between seven (7) to eight (8) hours of sleep each night. Doing this daily will improve the quality of your waking up life. Getting more high-quality sleep is very important for your body to be able to restore itself each night.

4. Improve the quality of your sleep.

Along with getting enough sleep, it is vital to get high-quality sleep so that your body can restore itself each night. There are some tips you can use to improve your quality of sleep. They include:

– Take a warm bath before going to bed to help relax your muscles.

– Avoid looking at screens for at least two hours before bed (smartphone, TV, tablet etc.)

– Learn meditation

– Do not pick any phone calls after 8 pm, if possible

– Read a book

– Stop drinking caffeine at 3 pm

– Start doing quiet activities at 7 pm

5. Reduce your carbohydrate intake.

Carbohydrates turns into fat, which eventually weighs you down and makes you feel full, tired, and sluggish. When you eat foods that contains carbohydrates, your digestive system would break them down into sugar which is used for energy when it enters the bloodstream. When your blood sugar levels increase, your pancreas produces insulin which then signals the 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 transforms into fat. It is important to ensure you are burning off the calories you are taking in to avoid storing up excess sugar which in turn becomes fat.