If you constantly feel tired and drained of energy, it’s difficult enough to trudge through your days at work, never mind begin a regular exercise routine. Many people assume that a decline in their overall energy levels is a natural process because of age, but this is not the case.
Unless you have a medical condition that makes you feel tired, your ongoing exhaustion may result from unhealthy lifestyle habits. The good news about this is that you can regain your energy with four simple changes to your daily routine.
1. Get enough sleep
No matter how healthy your daily habits are, it’s impossible to feel strong and energetic if you rarely get a full night’s sleep. Most adults should get between seven to nine hours of sleep each night. Instead, most regularly get less than six hours of shut-eye on an average night.
This is much easier said than done if you have an erratic work schedule or young children. Even so, it is prudent to get at least six hours of sleep for as many nights as possible.
Lack of sleep will not only drain your energy levels, but it will also leave you vulnerable to illnesses such as the common cold or flu, as well as more serious conditions such as the increased possibility of having a heart attack.
2. Keep hydrated
It’s easy to forget to drink enough when you are busy. You may end up absently sipping coffee or a soft drink throughout the day and drink little overall.
Most beverages do not provide as much hydration as plain water and are often full of sugar or caffeine. Caffeine can impede sleep for up to eight hours after consumption, and too much sugar can make you feel tired and sluggish.
Insufficient hydration may cause you to feel dizzy and lethargic. Sipping water throughout the day is one of the best ways to keep hydrated. It can be difficult to drink enough if you dislike plain water, so you may rather drink decaffeinated tea instead, especially in the afternoon.
3. Eat a healthy diet
You have probably seen and heard the phrase ‘eat healthy’ more times than you can count, and for a good reason too. Food is the direct source of your energy, and a healthy diet is one of the most important aspects of your general health.
Many tasty and easily available foods such as white bread, chips, cookies, and fast food are not just low on nutrients but also high in sugar and unhealthy fats.
Instead, try to eat unprocessed foods such as meats, vegetables, and whole grains for most of your daily meals. If you regularly consume high-quality, nutrient-dense food, you will find yourself with much more energy and may even lose a few unwanted pounds.
4. Start a consistent exercise routine
It sounds contradictory, but exercising more will increase your energy levels. When you exercise very little or not at all, your body adjusts to a consistently low level of activity and fails to produce more energy.
If you start a consistent exercise routine, your energy levels will increase to match your energy output. If you are low on time or are disinterested in starting a workout routine, you can still enjoy these benefits even if you start by taking a short walk each day.
Exercise is especially beneficial if you have a sedentary job. No matter how hard your mind may work during the day, your body cannot settle down for sleep if you have excess energy, which can otherwise lead to short nights and exhaustion the following day.
You should not feel as if you are dragging yourself through every day. A healthy lifestyle typically suffices to bring back your energy and overall sense of wellbeing.
If you already get sufficient rest and have a healthy lifestyle but are still tired, it is important to see a doctor to determine if your lack of energy is because of an underlying illness.
