10 Ways To Ways To Boost Energy When Tired

how to boost energy when tired

It is important to maintain your energy when you have to do lots of errands.

But, when tiredness comes along, fatigue can be experienced.

According to a study from the USA, many factors contribute to low energy or fatigue.

So, how can you boost your energy when you are feeling tired?

In this article, we will discuss the factors that cause low energy, how to combat fatigue, and other tips to combat fatigue.

Factors Contributing to Low Energy Levels

There are many factors why energy becomes low.

Eventually, this can cause fatigue and other health problems such as brain fog and the inability to stay alert and concentrate.

Some of the factors that lower energy levels will be discussed in this section.

1) Not getting enough sleep

Research suggests that the main reason why you are experiencing fatigue throughout the day is that you have a poor quality of sleep. 

Factors that may cause why you do not get quality sleep are the following:

  • Menopause
  • Use of medications
  • Certain medical conditions
  • Stress
  • Mental stimulation

According to a study from Italy, aside from fatigue, not getting enough sleep can lead to insomnia. 

2) Nutrient deficiencies and diet imbalances

According to a study from Switzerland, nutrient deficiency is associated with fatigue.

This means that even if you are getting quality sleep, you can still feel exhausted easily.

Your diet also plays a big role if you aim to increase vitality. Undereating can cause calorie and nutrient deficiencies.

Eventually, these can lead to exhaustion.

3) Stress-induced fatigue

In a study from Germany, it was reported that chronic stress can cause fatigue.

If stress-induced fatigue is persistent, this can lead to stress-related exhaustion disorder.

4) Too much caffeine

Coffee is a stimulant many busy people, especially students and workaholics take as they believe that this beverage can provide an energy boost.

However, studies suggest that too much caffeine can alter sleep patterns negatively, causing you to experience low vitality easily.

5) Dehydration

Did you know that being mildly dehydrated can also reduce your power?

When you are mildly dehydrated, your body cannot produce enough ATP.

This ATP supplies your body with enough endurance.

6) Obesity

According to a study from Boston, obese individuals are most at risk of developing chronic fatigue.

Aside from this, being overweight affects your sleep cycle negatively.

As stated above, when you have poor quality sleep, you can get exhausted easily.

How to Get More Energy in 10 Ways

Energy Levels

Having enough endurance is important, especially for individuals with lots of work to do.

So, if you want to increase your power, you can consider the following tips below:

1) Power nap

It is common for individuals to experience a mid-afternoon energy slump.

Fortunately, getting a powerful nap, around 10-30 minutes, can help you reduce exhaustion.

2) Don’t skip your breakfast

If you want to maintain your vitality, you should never skip your breakfast.

Individuals who consume breakfast are more likely to be in a good mood. Aside from this, it is also important to have a healthy diet.

You can consume food that can increase your endurance as well.

According to some health enthusiasts, it is advised to eat often or whenever you feel tired.

3) Control your anxiety

If you want to get more energy, you should learn how to control your stress.

When you are anxious or stressed, your mind and body use much of your power.

Over time, you can feel more fatigue and less power to work.

4) Exercise regularly to boost energy levels

Regular exercise or physical activity can also help you get more energy.

If you exercise, you burn all the chemicals that cause stress and anxiety.

Aside from these, when you exercise, you are guaranteed to sleep better at night.

Going out to exercise during the day can also increase your happy neurotransmitters. 

According to some experts, the best exercise to reduce fatigue is a brisk walk.

5) Avoid alcohol and caffeine drinks

A glass of wine can make you fall asleep.

However, always remember that alcohol should be avoided if you want to maintain your vitality.

According to Harvard Medical School, alcohol can make you lethargic.

There are many ways to gradually stop alcohol use and you should learn how to stick with these.

Aside from alcohol, you should also avoid caffeine completely.

If you are a coffee lover, you can gradually stop drinking coffee before staying off caffeine completely.

Instead of alcohol or caffeine drinks, you can drink water.

If you wish to quit alcohol, you can consider support services.

6) Sleep better

If you feel tired, simply do as much as you can to get better sleep.

It is also advised to get a healthy sleep routine pattern.

If you have insomnia, you can seek medical consultation for proper treatment.

7) Stay hydrated, drink water

Keep yourself hydrated by choosing to drink water instead of other beverages.

Being thirsty can increase the risk of fatigue. 

According to a study from Japan, choosing to drink water not only reduces fatigue but also enhances endurance and promotes better blood flow.

This means that this beverage can make you less exhausted in the long run.

If you feel tired, simply drink water! Staying hydrated can also help you stay alert during the day.

8) Fuel your body with nutrients

Your body needs enough nutrients to keep you going.

Aside from choosing to eat regularly, you can consider supplements or energy boosters.

9) Limit your sugar intake

Sugary foods can increase your endurance but if you want to maintain your vitality, it is advised to stay away from these foods.

If you are tired, you should only snack on foods that do not alter your overall health and cause obesity.

10) Quit smoking

Keeping your vitality means quitting a sedentary lifestyle.

If you want to increase your endurance, as much as possible, you should quit smoking. 

According to a study from Turkey, smoking can increase your risk of feeling tired. 

Other Tips on How to Fight Fatigue

If you want to maintain your vitality and reduce your exhaustion, you can consider the following tips below:

1) Introduce relaxing activities

Physical activity can help you lose weight.

But, if you want to reduce your exhaustion by reducing your anxiety, you can introduce relaxing activities to your mind and body.

Some of these are yoga, tai chi, or listening to music.

2) Talking therapies

Talking therapies can help patients with depression and stress relax their minds and bodies.

Generally, getting a talking treatment means going for counseling to combat low mood.

You can receive a talking treatment from a general physician or psychologist.

3) Spending time with friends

Always remember that spending time with friends or your loved ones boosts energy, especially when this group of people can help you relax.

Final Thoughts

Indeed, being exhausted during the day is caused by many factors.

Fortunately, there are many ways to improve your stamina, endurance, and power. To start, you can consider getting enough sleep, eating properly, and exercising regularly.

Frequently Asked Questions (FAQs)

How do I increase my vitality fast?

If you want to increase your power fast, you can eat foods and supplements that are considered endurance enhancers. 

What can I drink when I feel weak?

When you feel tired or weak, you can drink water, tea, or other nutritional drinks. 

What can I eat when I feel weak?

When you feel tired, you can eat foods such as bananas, avocados, oranges, fatty fish, yogurt, eggs, dark leafy greens, or dark chocolate.