Do you feel drained in the middle of the day and have to struggle to get work done? Or maybe you just need a little extra energy to finish the 10-page paper you have to submit tomorrow? There are many easy and safe ways to get energy quickly.
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Method 1 of 3: Quick Solution
Step 1. Drink water
Dehydration is a common cause of energy depletion that can be easily treated. Even mild dehydration can drain energy and impair the ability to think and reason. If you are short on energy, try drinking a few glasses of water as the first solution.
- Try to keep drinking water throughout the day, not just when thirsty.
- Women should drink at least 2 liters of water per day, while men should drink 3 liters.
- Drink more water after exercise to replace water lost from sweating or if you consume beverages such as coffee or soda, which can cause dehydration.
Step 2. Do brisk walking
Walking for 10 minutes can increase energy for up to 2 hours. The additional energy gained from consuming sugar or caffeine only lasts for 1 hour and after that it is likely to decrease drastically so that you have much less energy left than before.
- Other exercises that can be done to increase energy within 10 minutes include jumping rope, dancing, climbing stairs, lunges, and squats (squatting and standing alternately).
- To get additional energy, short exercise that does not have to cause the body to sweat. Just by moving the body for 10 minutes can increase energy and mood.
Step 3. Expose yourself to the sun
Light blocks the production of melatonin, a hormone released by the brain to produce sleepiness. If you're in a dark office or classroom all day, your brain may think it's bedtime and release the hormone melatonin, which reduces energy.
- Take a break or eat lunch outside.
- If you can, sit by a window when you're indoors to get all-day sun exposure.
- If you can't go outside all day or there is very little sunlight (for example during winter when the days are shorter), buy a lightbox, which is a lamp that mimics the effects of sunlight and can be used to increase energy.
Step 4. Eat a nutritious snack
The combination of complex carbohydrates (e.g. green vegetables, whole-grain breads, oatmeal, yogurt, apples, etc.) and protein (e.g. hard fruits [nuts], chicken, eggs, tofu, cheese, etc.) This causes blood sugar levels to spike high, which in turn causes energy to drop drastically.
- The body breaks down carbohydrates which are then absorbed into the bloodstream to produce energy. Protein slows the process so that blood sugar levels remain stable and the energy obtained lasts longer.
- Bananas, apricots, and dates are also handy energy-boosting snacks.
Step 5. Laugh
Watching a short funny video or reading a comic that causes laughter can relieve tension and increase energy. This method can also make you more excited to tackle challenging projects.
Step 6. Take 10-20 minutes to take a nap
A short nap around 14:00 or 15:00 can improve cognitive abilities, creativity, and memory, as well as make you feel relaxed and refreshed. However, do not sleep too long because it can cause dizziness, instead of energizing.
- If you have time, sleeping for 90 minutes allows the body to complete one full cycle of REM. Thus, you will feel more refreshed and less dizzy.
- Sleep in a quiet, dark place away from people and with enough room to lie down.
- If there isn't a comfortable place to take a nap, try reclining the car seat and wearing a blindfold to block out the light.
Step 7. Eat dark chocolate
Chocolate contains theobromine and caffeine, both of which are energy boosters. Flavonoids, mood-boosting antioxidants, are also present in cocoa. However, don't eat too much chocolate!
- The same effect can also be obtained by consuming milk chocolate. However, the purer the chocolate, the more energy it gets.
- Buy chocolate bars or boxes. Stay away from chocolate that contains added sugar, such as marshmallows, caramel, etc.
Step 8. Drink 240 ml of coffee
There's a reason most people consume coffee to relieve sleepiness in the morning: coffee is rich in caffeine which can increase metabolism, energy, and concentration. Unfortunately, although these positive effects can be felt quickly, the side effects last much longer, such as preventing sleep at night, which in the long run leads to a lack of energy.
- Do not consume more than 240 ml of coffee a day. Or, try drinking smaller amounts of coffee, but more often, instead of one large serving at a time.
- Don't add sugar. Sugar causes blood sugar levels to spike high, which in turn causes energy to drop dramatically in about 1 hour.
Step 9. Listen to the song
Listening to a fast-paced song before starting work or while resting can increase motivation and alertness. This method is most effective if the song you're listening to is something you really like.
- While working on a creative project or complex task (e.g. writing a term paper, reading, studying for an exam, etc.), listen to repetitive “background” songs.
- Don't listen to popular songs or lyrics while working. The brain will try to process both at the same time so you will find it difficult to do work. Listen to that type of song while resting to restore energy.
- Tapping your toes can provide a little extra energy.
Step 10. Breathe deeply into the energy-boosting aroma of fresh citrus, lime or lemon
The aroma of cinnamon, rosemary, and peppermint can also improve concentration while reducing fatigue.
Step 11. Rest
While you may want to get your work done as soon as possible, taking 5-10 minutes of rest can actually quickly increase your energy and overall productivity.
If you spend most of your time sitting, try to rest for 30 seconds 4 times every hour and for 14 minutes every 2 hours
Method 2 of 3: Long Term Solution
Step 1. Eat a healthy breakfast every day
Just as mom always said, breakfast is too important to pass up. Breakfast provides the necessary fuel to keep you energized throughout the morning and wakes up your metabolism.
A breakfast consisting of foods rich in complex carbohydrates and fiber is the most effective energy booster. Eat foods such as fiber-rich cereals, toast made from a variety of cereals, and oatmeal
Step 2. Exercise regularly
Getting 20 minutes of physical activity three times a week has been shown to greatly increase energy. You also don't have to do vigorous-intensity exercise, such as sprinting, to feel energized. Light and moderate intensity exercise, such as brisk walking or walking, has been very effective in overcoming fatigue.
If the ability to work has decreased by the time it reaches 3 p.m., try exercising in the middle of the day. This method can increase productivity and even creativity
Step 3. Establish a regular sleep cycle
Lack of sleep often causes feelings of low energy. One of the best ways to ensure you get enough sleep is to adjust to your body's natural sleep pattern or circadian rhythm. Going to bed and waking up at the same time every day, even on weekends, is important to get the full benefits of a night's sleep.
- Sleeping and waking up at the same time is actually more important than getting the same amount of sleep at different times.
- If you get enough sleep, you can wake up without an alarm. If you're still relying on your alarm to wake you up, you should go to bed earlier.
Step 4. Improve your diet by eating foods rich in omega 3 fatty acids and magnesium
Maintaining normal blood sugar levels and consuming essential vitamins and nutrients is necessary to keep the body energized.
- Omega 3 fatty acids are found in foods such as salmon, kale, brussels sprouts, walnuts, and flax seeds. Omega 3 fatty acids provide energy for cell activity, reduce inflammation, and improve cognitive abilities.
- Foods rich in magnesium include dark leafy vegetables, cashews, and whole grains. Magnesium plays an important role in energy production. Without magnesium, body cells cannot convert fuel into useful energy.
- Make sure you consume enough calories to carry out daily activities.
- Try to get your vitamins and nutrients by eating food rather than taking supplements.
Step 5. Quit smoking
You may find that you get a little energy from the nicotine in cigarettes. However, smoking actually causes the body to feel more tired.
Smoking damages the fragile lung tissue and contaminates the bloodstream with carbon monoxide, impairing the body's ability to absorb and distribute oxygen, which is an important fuel, throughout the body's muscles (including the brain)
Step 6. See a doctor
If fatigue doesn't seem to be getting rid of, you may need to see a doctor. Doctors can carry out more in-depth examinations to find the cause of fatigue and determine whether the condition is a symptom of a more serious illness or not.
Method 3 of 3: Things to Avoid
Step 1. Stay away from the simple sugars found in candy, soda, and other sugary foods and drinks
Simple sugars are absorbed into the bloodstream too quickly, causing blood sugar levels to spike high. Energy also increases, but very briefly. The drastic drop in energy that occurs after consuming simple sugars leaves far less energy than before.
- Blood sugar levels that fluctuate like a yo-yo will increase the desire to get more energy and food. So that energy does not drop drastically, sweet foods with very low nutritional value need to be eaten continuously, which in turn causes weight gain. Heavy loads due to moving a body that is too fat makes fatigue worse.
- Read carefully the information about the sugar content and ingredients listed on the packaging labels of all processed foods you buy. Processed foods are often high in simple sugars.
- Other sources of simple sugars include maple syrup, molasses, orange juice, table sugar, and brown sugar.
Step 2. Stay away from energy drinks
Energy drinks often combine large amounts of caffeine or similar supplements, such as guarana, with excess amounts of sugar. Even short-term consumption can cause severe dehydration, high blood pressure, irritation, and an irregular heartbeat.
- Regular consumption of energy drinks causes nausea, vomiting, dizziness, and tremors.
- If you drink energy drinks to keep yourself awake, make sure you know how your body reacts to caffeine. Buy energy drinks that contain less sugar and drink little by little.
Step 3. Stay away from people who stress you out
Feeling stressed is a surefire way to drain energy. Being around certain people can cause a physical stress reaction that drains energy and results in feeling tired or dizzy and maybe even a headache.
- You can't always control other people; there may be unpleasant teachers or unavoidable relatives. However, do your best to hang out with people who are positive or who can make you feel better.
- When you have to interact with people who are causing you stress, try taking deep breaths. Remember, the person's attitude is about him/herself, nothing to do with you. Keep interactions as neutral as possible and avoid getting dragged into the person's drama.
Related article
- How to Increase Energy
- How to Increase Your Metabolism
