You don’t need a study to tell you that skimping on shut-eye could sap your energy levels. But a 2010 Society for Neuroscience study found that sleep may restore your brain’s energy on a cellular level, in the areas you use most when you’re awake. Getting enough sleep can help you wake up energised.
Make sure you’re getting at least the eight standard glasses, and even more if you’re out in the heat or exercising. Does that sound too simple? Not according to numerous studies. In a 2012 study published in the Journal of Nutrition, researchers reported that even mild dehydration can leave you feeling fatigued and sap your energy levels.
This is something productive people do regularly – take breaks – and they have tons of energy, right? So, could frequent breaks make you more productive and energetic? That’s what a University of Illinois study found – a brief break every hour could improve your focus and give you the energy you need to keep going.
You’ve got to spend energy to make energy, even though that sounds counterintuitive. But it truly works, and it’s one of the secrets of women who manage to workout every day. Sticking with a workout routine could help you reduce your fatigue overall. A University of Georgia study found that regular exercise boosts your energy levels.
Yep, some foods are better than others at keeping your energy tank full. But an overall healthy diet can boost your energy. Experts at Harvard Medical School recommend choosing food that gives you energy, like whole grains and healthy unsaturated fats. Sticking with small, frequent meals, and limiting sugar and alcohol can also help you avoid spikes and troughs in your energy level.
You’ve probably heard about the benefits of a standing desk. Not everyone can pull that off at work, but you can still make it happen in your off hours – all that lounging around is draining. To re-energise, you need to get up and stand up. Several studies have found that standing for extended periods through the day can help boost energy levels and reduce anxiety.
You may be pessimistic at heart, but optimism can be learnt. According to a 2008 blog on the Harvard Health Publishing website, an optimistic outlook has huge benefits for your health, including reducing blood pressure and the recurrence of heart issues. It also boosts your mood and improves your overall wellbeing.
Even when the daylight hours are shorter, it doesn’t mean you have to be stuck inside. Researchers found that enjoying the great outdoors can boost your energy levels, especially if you can catch a few rays during the cooler months.
Research shows that caffeine, when used properly, can be a big boost to your energy levels and overall performance. But overuse can make it harder for you to get a good night’s sleep and can lead to a crash when the caffeine’s out of your system.
Yeah, you already know about smoking, but just remember that alcohol and marijuana can also sap your energy. According to a 2019 Harvard Health Publishing blog, although they disrupt sleep, they also have sedative effects while you’re awake.
This article first appeared on Reader’s Digest.