Key Points
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Many Americans suffer from energy deprivation and chronic fatigue and want to know how to get an energy boost.
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A variety of daily activities give you a natural energy boost.
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Vitamins, supplements, and energy drinks are your best bet when it comes to how to get an energy boost.
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Foods that contain healthy fats, lean protein, fiber, and complex carbs are best for sustaining energy.
It’s two o'clock in the afternoon. You’re hammering away at work, trying your hardest to be productive. A yawn starts to work its way up to your throat, forcing your mouth open. You cover your face immediately, hoping to suppress the yawn before it consumes you. It’s no use — you desperately need to know how to get an energy boost.
Whether you’re suffering from chronic sleep deprivation, the fatigue of a demanding life, or daytime drowsiness that hits you constantly, it’s important to know how to get an energy boost.
You’re probably thinking to yourself, “Why does this keep happening?” or “Is it normal to feel exhausted this early in the day?”
While midday crashes happen to a lot of people, it’s not supposed to be like that. Fortunately, there are energizing foods, activities, and vitamins to help you get your mojo back.
How To Naturally Boost Your Energy
Low energy levels wreak havoc on your quality of life. You’re irritable and impatient, you're unable to concentrate, you have trouble remembering things, and you crave junk food 24/7.
Excessive tiredness makes it seem downright impossible to get anything done because all you want to do is go home, turn the lights off, crawl into your bed, and pass out.
More than anything, you wish you had the energy to do all the things you love — to the best of your ability.
Want to hear great news? There are tried and true methods to get that coveted energy back.
Take a Power Nap
As tempting as it is to sleep the day away, you usually end up feeling super groggy afterward. Instead, aim for 10 to 20 minutes of shuteye to feel refreshed, rejuvenated, and better equipped to knock out your remaining tasks.
Drink Coffee
Before you go and spend way too much money at Starbucks (hard not to sometimes, right?), remind yourself that you don’t need buckets of coffee to survive your workday. Overdoing it on the caffeine leads to an immediate hard crash.
Apply the Goldilocks Rule here: One or two cups — depending on your tolerance — is just right for fighting the sleepies and increasing your alertness.
Eat Meals at Regular Intervals
Staying consistent with your eating schedule continually employs your metabolism. This generates a stable source of energy for your body all day long, which keeps you from nodding off halfway through class, a meeting or, even worse, while you’re driving.
Whole and nutritious foods are best. They give you lasting fuel for activities, workouts, conversations, and more.
Is snacking a must for you? If so, opt for treats that have a healthy combination of carbs for energy and protein for fullness. Protein bars, whole grain crackers with peanut butter, or Greek yogurt with banana slices are tasty and trusty options.
Experience a Good Laugh
Laughter is often the best therapy, and it goes so much further than reducing stress and anxiety. Giggling also increases your energy levels by releasing dopamine, oxytocin, and endorphins into your system.
These happy hormones make you feel incredible. They also enable you to learn better, improve your attention span, and boost your motivation. For immediate relief from your tiredness, try watching a comedy show, Tiktok or Instagram reel, or a funny movie.
If you happen to have wildly entertaining friends and family, laughing is a breeze. Not with them at the moment? No problem! Simply pull up that hilarious video on your phone (you know the one), throw your head back, and chuckle until you cry.
Get More Sunlight
Feeling completely drained midday? Not getting enough sunlight might be the reason. This is because sunlight plays a major role in your circadian rhythm, or the 24-hour cycle your body undergoes.
Getting more sun inflates your serotonin levels, making you more positive, focused, and energized. It drastically improves sleep quality as well, which is key to experiencing sustained energy throughout the day.
For lighter skin folks, 10 to 15 minutes of sunlight per day is all you need. For friends with darker skin, strive for 25 to 40 minutes in the sun to reap these energy-boosting benefits.
Buy a House Plant
If energy-sucking allergies and irritating headaches are your normal, it’s time to get a house plant. Why? Because indoor plants remove toxins from the air you breathe, which could be the very cause of your symptoms.
When you breathe better, you sleep better. Purifying the air in your home or workspace creates the ideal environment for adequate rest and enhanced energy.
Stay Hydrated
Dehydration, even if it’s mild, induces sleepiness. Without realizing it, most people don’t drink enough water to stay hydrated. This is especially true for those who consume diuretic drinks such as coffee, tea, or soda and people who exercise often.
Women need at least nine cups of water per day and men require 13 cups or more, according to health professionals. To bump your water intake, carry a Yeti cup or water bottle everywhere you go and drink away.
If you’re not a fan of how water tastes, add a spritz of lemon or a packet of sugar-free flavor powder to your drink. Electrolyte powders are a solid choice because they’re delicious, naturally hydrating, and promote good sleep.
Sing Your Heart Out
At home, in the shower, or alone in your car — wherever the urge takes place — sing your heart out. Belting your favorite tunes stimulates adrenaline and oxygen flow, which is a fast and fun way to boost energy.
Try Aromatherapy
Aromatherapy is known for treating chronic fatigue syndrome, or extreme exhaustion that occurs regardless of sleep habits. It works to relieve pain, insomnia, depression, and nausea, which are symptoms that make you feel extra drowsy.
While lemon is the most invigorating scent, eucalyptus, cinnamon, rosemary, citrus, and lime are effective alternatives. Simply smell or dab essential oils on your pulse points (neck, chest, or wrists) to promote natural energy.
Exercise
Whether it’s a short walk or a 60-minute workout, exercise is a wonderful way to decrease both mental and emotional exhaustion. Moving your body fosters circulation, activates your muscles, and provides mental clarity.
Working out also helps you fall asleep faster and benefits your lungs and heart, which gives you an instant energy boost to get stuff done.
Get Enough Sleep
With impending deadlines, stressful exams, and crippling anxiety, how does anyone expect you to get enough sleep? You’re in survival mode!
However, poor sleep only makes things worse. Getting at least seven to nine hours each night is crucial — not just for your performance, but for your health.
If your mind races as soon as your head hits the pillow, listen to a meditation app or soft, soothing music to help quiet your thoughts. An hour before bedtime, take melatonin or an over-the-counter sleep aid to wind down and stay asleep all night.
Scale Down Stress
When you’re stressed, your body utilizes stored energy to deal with threatening situations. As a result, that depleted energy is no longer available for your daily activities — not to mention the momentary rush of hormones that leaves you feeling irreparably zapped.
To combat stress in your life, avoid taking on more than you're able to handle. Spreading yourself too thin amongst various priorities causes you to feel deeply overwhelmed. When responsibilities overlap, you find yourself dreading the very tasks that usually bring you joy and fulfillment.
Stay Connected
Perhaps you’re a major introvert who prefers more of an isolated atmosphere. Maybe you’re a social butterfly who thrives in group settings. In either case, you’re still a human being that needs energy. One of the most natural ways to get it is by connecting with people.
Social isolation negatively affects your spirits and makes you more tired while engaging in a community brings a sense of belonging and excitement. Host a game night, attend a group fitness class, or invest in a new hobby. These activities spark your interest, enthusiasm, and overall energy.
Take Short Breaks
Even if it’s just for 5-10 minutes, taking a short break works wonders for your attitude and productivity.
Sitting at a desk all day? Get up and move around, go to the restroom, grab a water bottle, or step outside for some fresh air. This automatically elevates your circulation, restores your focus, and gets your creative juices flowing.
Chew on Gum
While chewing a piece of gum, your system carries oxygen to the attention center of your brain. Simply put, gum chewing advances brain power and counters daytime sleepiness. Some even say it gives you a stronger buzz than caffeine!
Sugarless gum is beneficial for your health and nicer on your teeth. If you want a powerful and immediate burst of energy, go with a mint-flavored option.
How To Boost Your Energy in the Morning
Mornings are rough, especially when you have to drag yourself out of bed. You’re cranky, out of it, and probably still deciphering the contents of your dream.
Instead of stumbling around your home half-awake while getting ready, there’s a much more desirable solution. Choose gratitude the moment you open your eyes. Inhale a breath, stretch your limbs, and smile: You’re alive. That’s already a perfect start to your day.
Once you get up, splash your face with cold water. This immediate jolt of energy stems from the intense, sudden shock of the cold increasing blood flow to your brain. Feeling bold? Take a cold shower or jump in a freezing pool to get a magnified adrenaline rush.
Write your goals, tasks, and appointments in a daily planner. For all the scatterbrained multi-taskers out there, this is seriously life-changing. Expect less overwhelm and more confidence to conquer your day. Plus, there's nothing better than the gratifying dopamine hit that comes with crossing assignments off your to-do list.
If possible, get active. A morning stretch, yoga class, outdoor run, or spin workout leave you feeling extremely productive first thing in the morning, which sets the tone for the rest of your day.
Most importantly, stop hitting the snooze button on your alarm clock. Contrary to what your impulses tell you, those extra minutes are not helping. Briefly going back to sleep interrupts your cycle. Your brain doesn't return to the most restorative sleep stage, so you end up salty about it.
What Are the Best Vitamins and Supplements to Boost Energy?
With the intimidating abundance of vitamins and supplements out there, choosing the one that’s right for you is difficult. To make the process easier, look for supplements that support healthy sleep patterns, quality exercise, a nutritious diet, and the reduction of stress.
Ashwagandha and Rhodiola rosea are adaptogens that improve your ability to cope with stress and insomnia. Vitamin B12 and iron are a powerful duo that prevents anemia-induced weakness by helping your cells transport oxygen to your body and convert food into energy.
Creatine administers a quick energy boost and is found in red meats, chicken, and fish as well as supplements. Citrulline contributes to recovery after intense workouts by ridding your system of harmful substances.
Tyrosine is an amino acid that raises alertness and energy by producing neurotransmitters such as epinephrine and dopamine. These important brain chemicals influence your mood and metabolism, which directly affect your motivation and work efficiency.
Cordyceps comes from mushrooms (don’t panic, it’s not that kind of party) and stimulates the production of adenosine triphosphate. This molecule is responsible for distributing energy to your muscles.
What Are the Best Energy Drinks?
On the hunt for a healthy energy drink that tastes good and actually works? Look no further.
From least to greatest in terms of caffeine count, the most popular energy drinks on the market are:
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Amino Energy Plus Electrolytes and FOCUSAID with 100mg
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Zevia with 120 mg
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Zoa with 160 mg
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Celsius and Alani Nu with 200mg
What Are the Top Energy-Boosting Foods?
Ann Wigmore, a holistic health practitioner, says, "The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison."
Food is a natural energy source. Specific kinds synthesize energy much faster than others. Some of these might surprise you, but that just means you’re in for a treat (pun intended).
Here are some of the top foods that boost energy:
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Chocolate: Flavonoids, or plant compounds, found in cocoa increase cognitive skills.
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Almonds: These are loaded with magnesium and B vitamins that convert food into energy.
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Nut butter: A peanut butter lover’s dream and a great source of protein and fiber.
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Salmon: They don’t call this “brain food” for nothing!
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Bananas: Belt “Hollaback Girl” and enjoy the sustained energy you get from this potassium-rich food.
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Oatmeal: This high-fiber breakfast meal has complex carbs that power you through a significant chunk of your day.
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Hummus: Chickpeas curb your hunger and provide steady fuel for your activities.
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Brown rice: Manganese, a mineral found in brown rice, has enzymes that quickly break down carbs and proteins into energy.
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Avocados: Home to the healthy fats and fiber your system needs, this superfood speeds up your absorption of nutrients.
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Sweet potatoes: Turn these into healthy french fries and get your daily dose of iron, magnesium, and vitamin C for fast energy production.
Start Boosting Your Energy Today
Whether it's bubbly and positive or noticeably lacking, energy is contagious. It impacts your happiness, relationships, performance, and overall well-being.
If energy is a daily struggle for you, don’t give up. These energy-boosting secrets are just what you need to feel amazing in your own body again. By incorporating energizing activities, foods, drinks, vitamins, and supplements into your lifestyle, everything else falls into place.
