8 Ways to Naturally Boost Energy
What are the best ways to naturally boost energy?
- Practice good sleeping habits
- Manage your stress
- Get moving
- Use caffeine to your advantage
- Consider limiting alcohol and smoking
- Reduce added sugar
- Drink more water
- Stay connected
Find yourself feeling sluggish at work, or having difficulty staying awake past lunch? If you’ve been chugging cups of coffee just to make it through the day, you’re not alone — many of us struggle with keeping our energy up when we need it.
Luckily, there are a few quick and easy ways to naturally boost energy — these small changes to your routine can help you feel less fatigued, and more capable of tackling a busy day. Read on to learn how!
Practice good sleeping habits
When we’re busy, it’s easy to cut into the hours we should spend sleeping. Or, some people may just have difficulty winding down. Either way, not getting enough rest can leave you lethargic and grumpy the next morning.
Experts recommend getting at least seven hours of sleep to restore your energy for the next day— are you meeting that? If not, you may benefit from these tips for healthier sleep:
- Go to bed and wake up around the same time each day.
- Create a cool, dark, and comfortable sleeping area.
- Avoid blue light at night — try turning off your phone, TV, or tablets before heading to bed.
- Relax with a bath, relaxing music, or light stretching before sleeping.
- Limit day-time naps — aim for 10-20 minute naps in the early afternoon.
Manage your stress
It’s also common for many of us to feel stressed throughout the day. This can come from many things: daily responsibilities like school or work, going through sudden life changes, and even trauma. This can contribute to your fatigued state.
While you can’t eliminate all sources of stress from your life, it’s important to take some time to manage your stress and clear your mind. This could help bump up your energy!
Try different strategies to relax when you have some downtime. Journaling, meditation and breathing exercises, and even just talking to a friend could greatly reduce your stress.
While getting up and moving might be the last thing you want to do when you’re feeling tired, some exercise can be a natural energy booster.
Studies show that adding light physical activities can reduce long-term fatigue, and enhance your energy levels. Exercising can help you vent stress, reduce emotional and physical exhaustion, and even help you sleep better later at night.
To get moving, start small. You could take a short walk on your lunch break, or try slow, stretching routines like yoga and tai chi.
Use caffeine to your advantage
Normally you’ll hear people say you should avoid any form of caffeine if you want to sleep better and restore your energy. But using caffeine can be beneficial to your energy levels — when used in moderation and at the right time.
So, have a cup or two in the morning — like Bona Vita’s 8-in-1 Coffee! Packed with healthy amounts of caffeine combined with medicinal flora, it’s a great way to boost your energy and overall health without the insomnia-inducing effects of regular coffee. Just make sure to limit how much you drink, and avoid having it after 2 PM.
Consider limiting alcohol and smoking
Having a “nightcap” might sound like a good way to deal with sleep troubles, but alcohol is a diuretic. This means it could interrupt your sleep by causing you to wake up in the middle of the night.
Similarly, smoking can also worsen your sleeping problems. Nicotine is a stimulant, so it raises blood pressure and stimulates your heart and brain — making it more difficult to fall asleep.
If you’re someone who enjoys a drink or two or smokes regularly, do so well before bed to avoid having your sleep interrupted. This can help increase your energy levels for the next day.
Reduce added sugar
When you start to feel sleepy in the afternoon, it can be tempting to reach for a sugary snack. While this can boost your energy, it’s short-term and can cause a sugar crash — leaving you more tired than before.
If you want to satisfy your cravings while boosting and maintaining better energy levels, switch to something healthy — such as Bona Vita’s Organic 8-in-1 Choco Drink! Rather than using processed sugar, our mix contains stevia (a natural sweetener) making it a safe yet satisfying drink to boost your energy.
Drink more water
Drinking water is important and plays into several aspects of your health — including your energy levels. Dehydration negatively affects your brain function, which makes you feel emotionally and physically fatigued.
As a general rule, make a conscious effort to drink water when you start to feel thirsty. This is especially important if you’re older, have an active lifestyle, or live in a warm and humid area.
Socialization is important for our physical and mental health. Being isolated from others can cause you to have low mood, tiredness, and lethargy.
Studies show that those with strong social connections are linked to improved mental health — including energy levels and motivation. If this is something that you are struggling with, it can be helpful to reach out to others. Try reconnecting with old friends, joining an online class, or finding a new hobby that gets you out and interacting with others.
Do your eyelids feel heavy as the afternoon wears on? When low energy drags you down, turn to habits that can give you more than just a temporary energy boost.
With our eight suggested ways to naturally boost energy, you can have long-lasting solutions to keep fatigue at bay. Try any combination of these, and you’re bound to feel happier and more productive!