When most of us start to feel tired and lose momentum, we instantly reach for coffee, energy drinks, or anything else with caffeine in it. Nonetheless, you're actually causing more harm to your body by doing this, and you may not even receive the proper energy you need. So how do you boost your energy instantly?
You absolutely need to get into a better sleep routine in order to boost your energy. Studies show that Americans are working longer hours than ever, but sleeping way less in return. It's no wonder why many of us are running on empty throughout the day. Therefore, start tracking your sleep with a smartwatch, and even more so, pay attention to how much time you're spending in the different stages of sleep. You want to get at least seven hours of quality sleep each night, which includes sleeping deeper and longer.
A huge cause of exhaustion is a constant state of dehydration. Therefore, ditch your caffeinated drinks and down water or an electrolyte beverage if you're at the gym. Electrolytes, such as sodium, potassium, and chloride are lost through sweat, so you need to replenish them after working out. In addition, you should continue to drink at least three liters of fluids throughout the day to help flush out toxins and keep your energy up.
Besides drinking the right stuff, you also need to be eating the right stuff. Every day, you should be having three meals and two snacks. Then, each of those meals should include lean protein, veggies, whole grains or fiber fruit, and some healthy fat. Once you establish a healthy meal plan, you'll see that you'll start to look good AND feel good.
Get Up & Move
It's no surprise that if you lay around all day doing nothing, you're going to feel sluggish. Thus the best medicine for lethargy and fatigue is movement. Physical activity gets the blood pumping and triggers a release of chemicals known as endorphins that can energize you naturally. Not to mention, exercise can also help boost sleep, reduce anxiety, and increase concentration to leave you sharp throughout the entire day.
Unplug From Devices
Our phones are exhausting us more than you think. Between all the notifications, screen time, and blue light displayed, we're actually tricking our brains into thinking it's daytime all the time. This is a major reason why people don't get sufficient sleep at night - our phones disrupt our sleep cycle and cause our brains to stop the production of melatonin, the hormone that cues our bodies for rest. Make it a rule to turn the blue light mode off your phone after 7pm, set a limit on your daily screen time, and take a break from all your tech devices for at least one hour each day. You'll see how this will boost your energy throughout the week.