Are there days when you feel so tired and fatigued that you could just slump on the bed and snore for 12 hours straight? Many of us have days that like that, too. It’s a normal case, since we use up our energy to work every day. Even if you just sit on your desk all day yet you use your brain to work, it can be awfully draining.
It’s days like that when you will also feel almost weak and drained out. You would opt to just stay in, even if it is still light out, rather than go out with friends and socialize. Again, this is a normal case.
What’s not normal is when it becomes habitual and regular, so that your body becomes attuned to this feeling. You need to change that habit and become active again to fight away the fatigue.
You might ask how you are going to do anything if you are already tired out. The good news is that there are simple, less-effort ways to fight away the drained out feelings you have. Here are 21 natural energy boosters for unnatural feelings of fatigue.
1. Get Enough Sleep
Sleep is an important part of your health. When you sleep, your cells and tissues replenish and your energy is recharged.
This is why you will feel energetic and well-rested if you have had the right amount of sleep. This is also why you feel weak and tired otherwise.
There is no substitute for sleeping – not coffee or any energy drink. When you feel tired, it’s your body’s way of telling you that it needs to rest and recharge.
The key is to go to bed the same time every night and try to get in at least six to eight hours of sleep daily. Eight hours of sleep at night is the requirement for a well-rested body.
2. Follow Your Personal Healthy Body Clock
When we say body clock, it means the schedule that your body has become accustomed to. It includes your breakfast, lunch and dinner schedules, as well as your sleeping patterns. Sometimes, we think that just because we eat three times a day and sleep for a few hours at night, then that would already suffice. Wrong.
Your body is built to follow a pattern that is coordinated with the hours of the day, to make sure that you maximize the benefits from the food you eat or the hours you sleep.
For instance, it is advisable to eat your breakfast 30 minutes to an hour after you wake up, for your body to get the right boost of energy for the day.
Try to train your body clock to wake up the same time every morning, and yes this includes the weekends. Training your body for an early wakeup call could help you maintain a healthy energy level throughout the day.
Follow your daily routine to ensure you get enough rest and energies from food to last you through the day.
3. Start Your Morning With Your Favorite Jams
Instead of buying yourself that annoying and loud traditional alarm clock, try investing in an alarm that plays the radio or your favorite dance songs.
Want to know why? Of course, so you can start your morning dancing your heart out. This may take practice, but it is highly effective in boosting up your energy.
Another positive benefit of dancing in the morning is you’ll get to fit in some much needed cardio. Better yet, create a “Dance my butt off playlist,” and you’re good to go.
Get in some motivational R & B and hip-hop jams, while mixing in a few old school jams. Just make sure you aren’t stuck in the dance scene for too long and actually remember that you still have to go to school or work, though.
4. Choose To Wear Brighter Colors
If you’re into wearing dark colors, such as blacks, navy blues and dark browns, go ahead and do some shopping and buy yourself clothes that are brighter.
This is a great way to trick your mood. If you want to feel better throughout the day, it makes sense to wear colors that represent positivity and brightness.
If you wear happy and bright tones, you’ll get that attitude projected towards you, which will in turn boost you own energy levels and mood.
5. Eat A Breakfast Fit For The Royals
One of the key tips in feeling energized is to have a sumptuous breakfast in the morning. That’s why it is dubbed as the “most important meal of the day.” Once you skip breakfast, your whole day could end up dull and lifeless.
Make sure you take the time to enjoy your breakfast. Go for high protein, high fiber and high natural sugar content foods. This means eating fruits, whole grain breads, ham and veggie omelets and smoothies.
You could also do research on energy-boosting breakfast meals, so that you could have a wide variety of meals to have during the most important meal of the day. If you’re rushing to go to school or the office, it doesn’t mean that you have to skip breakfast.
You could grab yourself a whole wheat bagel, some whipped cream cheese, fruits and a smoothie and eat that on the go. Just make sure you don’t miss out on your first meal.
6. Eat Healthy, Nutritious Foods
The energy you need to perform your daily activities is taken from the food you intake. If you eat food that are unhealthy and rich in cholesterol, it can have negative implications to your health and it could decrease your energy as well.
If you eat foods that are rich in iron and vitamins, you can keep your blood healthy. Your blood plays a big role in replenishing your energy. Keep your blood healthy through eating healthy food and you can be sure that your energy will also be free flowing.
Fatigue can be caused by a low blood count or weak blood distribution in the body. Thus, you need to boost your blood health to boost your energy, too. You can do that by eating iron-rich foods.
7. Chew Your Food Well
You will notice at times that the feelings of fatigue start from after you eat a heavy meal. You will also wonder why that is so, since eating is supposed to be a source of energy. This can be caused by indigestion or heavy food that you may not have chewed properly before swallowing.
Chew your food well before you swallow. This will help in extracting the natural vitamins and minerals from the food you eat. This will also prevent heaviness in the stomach, which can lead to fatigue and tiredness.
8. Drink Natural Juices Rich In Vitamin C
When you feel unnaturally tired, artificial energy boosting drinks, such as energy drinks with artificial sugars or even coffee will only put a band aid on your fatigue.
Sure, it may remove the tiredness for a while, but you can guarantee that it will be back soon enough.
Instead of drinking these artificial drinks, go for natural fruit juices, like fresh orange or pineapple juice. These citrus juices are rich in vitamin C which is a natural energy booster. It will be good for your health and it can boost your energy naturally.
9. Have Yourself A Chocolate Boost
Chocolate contains endorphins, and another name for this hormone are “happy hormones.” Try to focus on eating dark chocolate, since it has a bit more caffeine and could also contribute with your heart’s health.
Make sure you eat this in moderation of course, especially if you’re trying to lose some pounds. Just a balance of dark chocolate one or twice a day is a healthy choice. Just don’t be a slob and scarf down all that milk chocolate in the vending machines at work or hidden in your kitchen cabinets.
10. Lose Or Maintain Your Current Weight
If you are on the plus side, it could be one factor why your body battery is drained out quickly. This is because the fat deposit in your body can rapidly burn out the energy that you have.
This is the reason why you feel heavy and tired most of the time and you mostly opt to rest. Another downside is you can be susceptible to hypertension or cardiovascular problems.
It time to shed that extra weight through a healthy diet and work out. You will be amazed at how much energy you can store and how much energetic you can be if you work towards a healthy weight.
If your weight is at a good place, keep it there. Just keep doing what you are doing, with a focus on healthy choices.
11. Always Hydrate Yourself
Most feeling of fatigue and tiredness start from dehydration, or a lack of water intake for most part of the day.
With a busy schedule, it’s easy to forget to drink plenty of water to keep your body hydrated. However, the lack of hydration can diminish the lubrication of your joints and muscles, which will also be hard to move them smoothly.
When it does, you will have to double your effort to use your organs and systems, which will constitute to more energy used and will end up in fatigue. If you feel slumped, drink a glass of water to replenish that lost energy. Drink in small gulps to even out the distribution of water in your body.
12. Splash Some Cool Water On Your Face
This is a trick that many people use to help them freshen up. Whenever you feel tired and sleepy, go to the bathroom and splash cool water on your face.
Better yet, instead of a warm bath that could relax you and make you feel sleepier, take a bath in some cool water.
It may be hard in the beginning, getting used to the temperature and all, but this type of shower could stimulate your circulatory system and metabolism.
This in turn could help you feel more energetic for the rest of the day.
13. Sit Up Straight
Researchers discovered that incorrect posture and sitting position can lead to body tension and fatigue. This is especially common for those who work in front of a computer all day, or those who rarely leave their desks.
Sitting up straight can remove the tensed feeling. If you feel tired and stressed, sit up and straighten your back. This can relax you back and help out with easing the fatigue.
14. Take a Nap
Lastly, when the tiredness and tension makes you feel slumped and frail, do the easiest and quickest way to relieve fatigue. Take a nap. All these – fatigue, stress and tension – start mainly from a lack of rest and sleep, accompanied by a stressful day or an activity-filled day. Sometimes, all you need is a quick nap.
Sleeping will relax your mind and replenish your energy. When you are tired, you don’t need to go on a full on sleep for eight hours. That’s why there are these things we call “power nap”. You can take a quick nap to boost your energy again.
15. Relieve Stress
Sometimes, too much tension can put a burden on your shoulders, and this alone can cause fatigue. The tension in your body will not leave unless you let go of what is causing your stress. Whatever the situation is, if it is not solvable as of yet, it would be best to just not think about it for now.
Sit up, stand up, do some light stretches and take deep breaths. Let go of the heaviness and take a deep breath. Deep breaths can lead to better oxygenation in the body which can loosen up your muscles and relax your body from the tension.
Stretch your neck, arms, back and legs, Breathe slowly, trying to control your inhales and exhales every time. Try to hold each stretch for at least 10 to 20 seconds.
Try to free your mind from problems, pressures, tension and stress.
16. Laugh Out Loud
Just like taking a deep breath, laughing out loud can help in relieving the tension and releasing the stress that may be plaguing you all day and causing the fatigue that you feel.
Of course, you can’t just laugh out loud over nothing, which can be weird.
Find a good and funny movie to watch or a good book to read. Sit back and relax. Laugh your heart out to remove the stress and tension from your body.
This can help you in relieving the fatigue and relaxing your mind.
17. Clear Your Mind
You will agree that most of your fatigue springs from the activities in your mind and all the thoughts that you carry around all day – or even all night. There are times when you have to accomplish many tasks in one day and the thought of your to-do list alone makes you feel tired or stressed.
When this happens, simply clear your mind for a few minutes. Do not think of anything else, and just free your mind. This will allow you to plan out and strategize your day by managing your tasks by level of priority.
18. Listen to Good Music
Studies show that music can activate neuro transmitters in the brain that can help in relaxation or trigger feelings of happiness, enjoyment and other feelings based on the type of genre that you listen to.
We may have different tastes in music. Therefore, you can select the type of genre that best suits your relaxation.
Commonly, classical or instrumental music is used for relaxation. This is because music that doesn’t have lyrics will make your mind focus on the melody alone, and trigger relaxation in the body.
19. Move and Be Active
It could be contradicting to say that if you feel tired, you should move and be active to not feel tired. Surprisingly, it will work.
There are instances when fatigue happens due to lack of movement or your body and muscles has become accustomed to the lack of action. Sweating it out can be your ticket to removing all that fatigue.
When you feel energy-slumped and too tired, move around the house or do something that would occupy your mind. You can cook, clean up or even go jogging to get your body going and remove all the tension on your body that is causing the fatigue.
20. Hang Out With Friends
Hanging out and socializing with friends and colleagues is one good way to relieve stress and boost your energy. Laughter and conversations can trigger the happy hormones in your brain. This can help make your mind and body more active and quick.
Socialization can also be a source of motivation to move and be active, if you hang out with friends who are health enthusiasts. If you feel tired and slumped, hang out with your friends to replenish your energy.
21. Do Not Smoke
Some people who smoke think that smoking is the answer to fight away the fatigue. This explains why you may see some people smoking if they are stressed or tensed, especially from work. Sad to say, smoking can only lead to more stress and fatigue.
When you smoke, the amount of oxygen intake becomes restricted, which leads to lesser oxygenation in your body. Lack of oxygen can cause fatigue that can only be addressed by inhaling oxygen again. Therefore, smoking is not the answer.
Watch Out For Those Little Red Flags
One common sign of a health problem is frequent tiredness and fatigue. If you feel tired most of the time, speak with your doctor and get checked. It may be due to a health issue that is causing the fatigue.
Oftentimes, the fatigue you are feeling is more in your head than in your body. Your brain mainly dictates what you feel and what you do. That means you have full control of your physical feelings, too.
So, if you want to take away the feeling of stress and fatigue, all you need to do is clear your mind, relax, take a deep breath and take a break from all your responsibilities. You can easily fight away fatigue through these quick and effortless strategies.
Please follow and like us: