Some surveys have shown that around 30% of the worlds’ population complain about tiredness and restlessness. They feel they need more energy in order to complete their day. So how to get more energy? And how to stop being tired? There are various reason for being tired and fatigue. By taking small measures, these problems can be overcome.
Let’s check out this solution.
- Have a Balanced Breakfast:
A good breakfast nourishes your mental health. It should contain all type of nutrients. Your breakfast should have cereals, pulses, milk, fruits, eggs, etc. The vitamins and anti-oxidant present in these food items reduce the stress hormone called Cortisol. While the protein-rich pulses serve as a steady energy source throughout the day. This will help you feel energetic and less fatigue.
- ‘Mini’ Lunch and light Dinner:
Your big breakfast should be followed by mini lunch and light dinner. Take dinner before 2-3 hours to your bed for healthy digestive system. It will wake you up fresh and energetic next day.
- Herbs for Energy:
Try some herbal soup like Siberian Ginseng, Green Tea, Ginkgo, Ashwaganda, Astragalus, Stinging Nettle, and Reishi. They all have anti-oxidant in them that boost the energy level. They also help in cleansing of body toxin.
- Have more fiber:
Soluble fibers are known to slow down the sugar absorption rate. Hence, it will maintain steady energy for all day. Also, insoluble fiber can relieve constipation. Some good source of fiber includes green leafy vegetables, nuts, grains, bananas, etc.
- Have more Vitamin C and B Vitamins:
Many scientific studies have acknowledged the correlation between Vitamin deficiency and chronic weakness. This is because Vitamin C has a passive role in the absorption of nutrients required for energy production. While vitamin B are involved in the process of converting blood sugar into usable energy.
- Stay hydrated:
Body fluid plays a major role in detoxification. Even mild dehydration can cause accumulation of toxic substances in the body. For maintaining high energy level, removal of body toxin is essential. Consume foods that naturally contain water, such as buttermilk, cucumbers. watermelons, oranges, and grapefruits.
- Avoid coffee in after noon:
Caffeine can make you feel energetic for a couple of hours. But excess consumption of caffeine over a period can leave you restless. It can lead to sleeping disorder and tiredness.
Exercise to raise energy level
Benefits of exercise are endless. It helps in restoring energy level in our body. It can impact single cell as well as the entire body. Studies have shown that regular exercise can increase ADMR (average daily metabolic rate) and maintain energy balance.
- A brisk walk in the morning
A morning walk can increase the endorphins levels in the blood. It can arouse energy level that lasts all day. Studies have shown that while practicing Tai Chi type of walk (meditation while moving) the salivary cortisol (stress hormone) level was dropped. In tai chi walk, you have to lift one leg forward and place it slightly wide. Then slowly shift weight on that leg, while slowly lifting the back foot forward. This exercise is done at slow pace. It helps in reducing blood pressure.
- Spend some time on sports and games:
Sports allows you to vent your stress. It can enhance your energy level and make you feel more energetic.
- Do cardio exercise and strength training:
Include some cardio exercise to your daily exercise routine. It will replenish your body with energy.
How to get better sleep
Lack of sleep results in accumulation of stress hormones and low energy level. Some research have linked sleeping disorder with exhaustion. Here are a few simple tips to sleep well and remain energetic.
- Do not watch TV or computer after 9 pm:
Light from electronic gadgets can deceive your brain by suppressing melatonin. Melatonin is a hormone that controls your sleep. Hence, low melatonin levels can result in sleeping disorder, even though you are exhausted.
- Sleep in a cool room:
Ideal temperature for sleep is 20°C to 28°C. Anything cooler or warmer can disturb your sleep. While sleeping hearing light music, can give you sound sleep.
- Do not consume alcohol in the evening or night:
Alcohol can interfere with the body’s natural circadian rhythm. It can escalate blood pressure and heart rate at night. Thus affecting your normal sleep. Alcohol can also hamper body responses to internal and external stimuli.
- Do exercise:
Physical activity impacts overall sleep quality. It helps to reduce insomnia by reducing anxiety, depression and stress level. It is observed that non-exercisers feel sleepy during the day time.
Psychological reasons of tiredness
Psychological factors can also impact your energy levels. The emotional stress factors like anxiety, anger and depression can completely exhaust you out.
The following tips will help you out to overcome the psychological stress.
- Avoid depressive thoughts:
Distraction from negative thought is the best way to take your focus away from it. Listening to Music is one way of doing this. This will raise your energy level that is consumed by negative thoughts. It also eases out the stress.
- Take deep breaths while you feel distressed:
It is a quick method to relieve stress and to feel energetic. Take 5-6 deep breaths to recharge your body and brain.
- Yoga and meditation:
The yoga positions (asanas) and breathing practice can balance the energy levels. Some of the asanas helpful in stress relieving are balasana, sarvangasana, uttanasana, garudasana, and savasana.
Note: First identify the cause of tiredness. Once you identify the cause, just correct it, by tips mentioned above.