5 Proven and Actionable ways to Boost your Energy Levels

5 Proven and Actionable ways to Boost your Energy Levels

Do you ever feel sluggish during the day? Ever feel like you could do more but fail to do so because you’re tired and unable to focus?

Or maybe you’re the type of person who can function well enough, but you need several cups of coffee each day? 

Whatever the case might be, there is a solution to your problem. In fact, there are numerous tactics you can employ to boost your energy levels, feel better during the day, and become more productive.

Let’s see what these are.

1. Get Enough Sleep

Yes, we know. Sleep is hardly an exciting subject, and few people enjoy being told to get more rest at night. But, for any of our other tactics to work, you need to get adequate sleep. Good sleep is the foundation of health, well-being, and vitality.

Extensive research shows that getting enough sleep improves our cognition, makes us more productive, helps us feel better, and reduces the risk of numerous health problems (1, 2, 3). Sleep is an investment that pays enormous dividends in the form of more energy and greater success in life.

The problem with sleep deprivation is that it accumulates into sleep debt that has profound adverse effects on our health and well-being (4). 

The good news is, sleeping for seven hours per night appears to be enough for most people to prevent sleep debt and optimize their energy levels (5). 

2. Move

A counterintuitive but highly effective cure for lethargy is movement. Yes, it might be the last thing you should do, but getting up and moving is a great way to escape a slump (6, 7). 

Movement creates energy, lifts our mood, and clears the mind. As little as five to ten minutes of moderate to vigorous activity can make us feel better, improve our productivity, and help us prevent daytime fatigue. 

A simple way to integrate movement into your days is to set a timer on your phone to move every 30 to 40 minutes. Doing so is particularly beneficial for folks working a desk job because they often sit in place for hours. 

Aside from that, you can look for simple ways to include more activity in your days. For example, if you feel tired and unproductive, go for a ten-minute walk. 

3. Eat Nutritious Foods

Few people consider their nutritional habits, but our food choices play a huge role in our energy levels and well-being (8). 

The human body is a complicated piece of biological machinery that needs many nutrients to carry out its many processes. Among the nutrients we need, there are over 26 nutrients, complex carbs, high-quality protein, and heart-healthy fats. A deficiency in any of these can prevent the body from functioning well, leading to fatigue, brain fog, and other adverse effects (9).

Eating more nutritious foods ensures that your body gets most (if not all) nutrients it needs, leading to high energy levels and longevity. Good examples include:

  • Fruits
  • Veggies
  • Whole grains
  • Legumes
  • Nuts
  • Seeds
  • Seaweeds
  • Fermented plant foods
  • Tofu and other meat substitutes
  • Yeast

4. Drink Plenty of Water 

Many people accept fatigue as the norm. Others believe that low energy originates from a deeply-rooted health problem or condition. But, in many cases, the simplest cure for an energy slump is drinking a couple of glasses of water.

Dehydration can be insidious, and it doesn’t necessarily lead to thirst. Your body might be in dire need of fluids and manifesting symptoms such as (10):

  • Fatigue
  • Headaches
  • Difficulty concentrating

According to guidelines, men should drink up to 120 fluid ounces of water daily, and women - up to 85 ounces.

5. Find Ways to De-Stress

Chronic stress can wreak havoc on our health, energy levels, and well-being. People who suffer from stress often struggle to muster enough energy or motivation for simple tasks because dealing with issues all the time saps energy and brings anxiety. For example, folks with stressful jobs often lack the energy to do anything else (11).

Finding ways to de-stress is vital for managing your energy levels, feeling good, and being motivated to do more things (12). 

One good option to reduce the stress in your life is to cut out a significant stressor. For instance, if you’re dealing with too many tasks, remove or outsource some of them to free up time and give yourself time to breathe. Other options include:

  • Setting aside time to do what you enjoy, be it to read a good book, watch a movie, practice a hobby, or go for a long walk
  • Meditate for five to ten minutes in the morning or before going to bed (13)
  • Take a few days off work and go for a trip, away from your computer and phone