Many of us find ourselves feeling sluggish and wore out as we try to make our way through the morning. Have you ever had to drink multiple cups of coffee to make it to lunch? You are not in that boat alone, most of us are familiar with feeling wore out and weary by the end of the day. For me I experience fatigue more in the winter months. The days get shorter, the sun sets earlier, and by 10 pm, I have difficulty staying awake.

There are some healthy actions you can take to address fatigue and boost your energy levels. Making some of these small changes to your daily routine can affect your energy level and enhance other areas of your health.

When you don’t get enough sleep, your energy is drained and you feel lethargic, grumpy, and tired. The amount of sleep each of us needs is varied, but in general the recommendation is at least 7 hours per night to boost your energy levels and support overall health.

If you have difficulty sleeping, you may benefit from setting a regular sleep schedule and wind down before bedtime. Try a bubble bath, reading, or listening to relaxing music. As well limit your use of electronic devices, like your phone, laptop, or television before bed to increase the quality of your sleep and prevent daytime sleepiness.

In our hustle and bustle world we often find ourselves busy, feeling overwhelmed, or anxious. Stress takes a toll on your physical and mental health, and is linked to tiredness and fatigue. Take some time to figure out what is causing you to feel stressed or drained and consider whether you can remove it from your life. If that’s not possible, then try to determine what actions you take to reduce your stress over the long term.

Some potential causes of stress include:

• pressure that comes with everyday responsibilities at work, school, or home

• sudden stressful life changes, such as losing your job, experiencing a breakup, or dealing with the death of a loved one

• experiencing a trauma, such as a car accident

In many cases it may not be possible to completely remove the source of your stress from your life. However, reducing your stress levels, increases your energy. Strategies to consider in boosting your energy levels include taking some time for yourself to relax, reading, or going for a walk. You may also try mindfulness or meditation techniques, which may reduce anxiety. You Tube has many videos on the practice of meditation. Just 10 minutes of meditation can reduce your stress and anxiety. Take heed, if your anxiety is severe and you are very stressed, please seek a mental health professional for additional support.

Exercise is important for reducing chronic diseases including heart disease, type 2 diabetes, and obesity. Moving your body works to reduce fatigue and increase your energy levels. Just doing a low intensity work out three times a week improves fatigue and sleep quality. It may also improve emotional exhaustion, cognitive function, and work ability. Get a little exercise in during your workday by walking on your lunch break or taking the stairs instead of the elevator.

Smoking without a doubt has a negative impact on your health and increases chronic health conditions. The tar and toxins in the smoke reduce lung efficiency. Over a period of time this reduces the amount of oxygen transported through your body which makes you feel tired. If you regularly smoke, you want to consider quitting. Consult with your family doctor for assistance using nicotine replacements products such as, patches, gum, or lozenges.

Alcohol can have a sedative effect and make you feel drowsy, however drinking at bedtime can reduce the quality of your sleep. It also can act as a diuretic and may cause you to awaken during the night to make bathroom runs. It is best to enjoy alcohol in moderation, and limit drinking at bedtime.

Switch up your eating habits to prevent feeling tired and sluggish. Following a well-rounded diet can help reduce some chronic conditions, and significantly increase energy levels. Choose whole, nutritious foods with vitamins and minerals. Eating foods that are processed and high in sugar and fat can negatively affect your energy level and health. Also make sure you eat enough during the day to fuel your body. Skipping meals leads to fatigue, anxiety, and a poor attention span.

You may want to reconsider grabbing a sweet sugar filled snack when feeling tired. Despite what the commercials say, sugar is a short-term energy boost and wears off quickly, leaving you feeling more tired than before. Foods high in sugar spike your blood sugar levels and then because your body responds by sending a large amount of insulin into your body, you crash. Additionally large amounts of sugar increase risk of obesity, type 2 diabetes, and heart disease. Limiting sugar intake benefits your energy levels and health. Try satisfying your sweet tooth but keeping your energy level stable by eating fresh berries, dried fruit, and trail mix.

Staying well hydrated is another way to boost your energy, most people do not drink enough water. Dehydration has a huge impact on your brain function, mood, and energy levels. In general, drink water whenever you feel thirsty to make sure you stay hydrated. If you live in a hot climate, you need to increase your water intake.

When feeling tired and low in spirts, try socializing with friends, get out of the house and mingle. Try organizing activities with friends, volunteering, or learn something new by joining a class.

The bottom line is, if you are feeling tired and exhausted take a look at your lifestyle to see what healthy changes you can make to boost energy levels and help you feel your very best.

Until next time,

Peace, Love, and Blessings❤