1. Get enough sleep – This seems pretty obvious but how many of us actually get 8 hours of sleep per night? Several restorative processes occur while we are sleeping and lack of enough sleep night after night will cause you to feel sluggish during the day. When we sleep is also a factor. Getting to bed before 10 pm is ideal as growth hormone which is needed for lean muscle and immune function is secreted between 11 pm and 1 am. [Source: ]
2. Don’t skip meals – Particularly breakfast as it gives that initial boost of energy we need to get the day started.
3. Learn to breathe better – Many adults spend their day chest breathing (shallow breathing.) Diaphragmatic breathing (deep belly breathing) gets us to take in more oxygen and it also helps to reduce stress.
4. Drink more water – It is so easy to become dehydrated during the day. Lack of water can also cause fatigue. Cut back on the coffee and other soft drinks by swapping them out with water instead.
5. Cut back on the sugar – Eating refined sugar can give you a jolt in energy but it is also followed by a rapid drop in blood sugar which leaves you feeling like you need a nap.
6. Take a walk – If you feel a drop in energy during your day, stop and take a walk outside. A quick 10-minute walk can boost energy and the effects can last up to two hours. [Source: ]
7. Consider a multivitamin – B-vitamins are known to increase energy. A good should have the daily recommended dose of B-vitamins.
8. Make plans – Working all day is draining, especially if you are under stress to get projects done. Plan fun things during the week so that you have something to look forward to. Make after-work time your fun time. Leave work at work. You’ll feel more energetic knowing you have something exciting to look forward to after the work day.
9. Exercise – Getting enough exercise not only increases energy levels, it also is a great way to relieve stress. Balance your workout with enough cardio as well as resistance training.
10. Power nap – Most of us aren’t able to take a nap during our day but if you can fit one in, a short nap can bring relief from a hectic day and energize you to finish out the rest of it.