“How do I get more energy?” That’s a question a lot of people ask. People are always looking for an instant energy boost or ways to increase energy levels. There are only so many hours in the day and when you’ve got a lot on your plate, you might find yourself running on empty.
Energy is the vital fuel that our bodies run on, making it our most important resource.
What's good for energy levels?
There are a few natural ways to increase energy, and that’s the best place to start. There are also different foods and supplements to help increase energy levels. If you’re struggling with tiredness, try the below tips to help boost your energy levels.
Keep stress levels down
Easier said than done, right? But keeping your stress levels low is very important for your energy levels. If your mind is racing with worry and anxiety, it'll be tough to settle it down for sleep. The cycle will only worsen as you sleep lay awake at night, as you're body will then increase it's levels of stress hormones because it needs the same chemicals you get with deep sleep to turn off the production.
Get some exercise
Exercise has been scientifically proven to help improve sleep. More physical activity has been linked to the increased time spent in deep sleep as well as helping you stay asleep for longer. Plus, exercise helps with the aforementioned stress levels - even just 5 minutes of exercise can start to reduce anxiety levels. Start going for walks, take up running or join a gym to get you started.
Time caffeine wisely
We all love the instant energy boost that caffeine gives us. Caffeine mimics the effects of adenosine (a compound that your brain constantly). When adenosine levels drop, your body starts to relax and get ready for sleep. Caffeine, however, tricks the body by telling the adenosine receptors that it's not the time for sleep yet keeping the drowsiness at bay for a little while longer. A morning cup of coffee or TEA+ Energy can help pick you up when you need it, but avoid caffeine too late in the evening as it’ll keep you awake well past your bedtime.
Vitamin B12 For Energy
Vitamin B12 is essential for producing energy at a cellular level, creating the fuel your body needs to function on a daily basis. Low Vitamin B12 levels can cause weakness and fatigue, shortness of breath, pale skin, bloating and constipation, pins and needles or tingling. A full Vitamin B12 deficiency causes Pernicious Anaemia. To keep your levels high, take a Vitamin B12 supplement - particularly if you follow a vegan or vegetarian diet. Other vitamins for energy include Vitamin B6, B2 and Folic Acid.
Alcohol has been shown time and time again to have a negative effect on sleep quality. You may find that a couple of drinks actually helps you fall asleep quicker at the end of the day, however, this does not outweigh the negative effects. It reduces our REM sleep, a restorative phase of sleep when people dream. It's particularly damaging to the second half of your night.
Eat low glycemic index foods
Keeping your blood sugar balanced helps keep your energy levels constant. Sweet foods, high in sugar, gives you a spike in your blood sugar levels. This results in a burst of energy - followed by a crash. Low glycemic index foods help to release energy at a steady pace, leaving you balanced and energised throughout the day.
Incorporate a few of the above into your daily routine and begin to try minimising your stress levels and you should see a big improvement in energy output. If you’re still struggling with tiredness and fatigue, it might be wise to speak to your doctor and explore the possibility of any underlying conditions.