Having more energy will allow you to have more fun with friends, get work done, and feel happier and healthier throughout the day. If you want to know how to become more energetic, just follow these steps.
Step
Part 1 of 3: Getting Energy from Your Food
Step 1. Eat a healthy breakfast every morning
You should have a goal of eating breakfast every morning, even if you don't feel hungry or run out of time. Eating breakfast will not only give you more energy in the morning, but it has also been shown to reduce stress levels. You should not eat anything that is too oily or heavy; just eat enough to make you feel more energized and agile. Here are some foods you can eat for breakfast:
- A bowl of cereal
- Oatmeal
- Hard boiled eggs
- Green vegetables such as spinach, kale or celery
- Lean turkey or ham
- Berries, apples or bananas
Step 2. Eat every 3-4 hours
Even if you have a very busy schedule, you can always take a moment to eat a snack, especially if you've already prepared one. Instead of eating three large meals that make you feel full, eat three medium meals along with two small meals. One between breakfast and lunch, and another between lunch and dinner. See how much your energy level increases. If the three main meals (breakfast, lunch and dinner) are the only foods you consume throughout the day, then you will experience a decrease in energy levels as you approach your next meal.
- The snacks you eat should be healthy, containing a mix of carbohydrates, protein and healthy fats.
- Nuts or berries are good snacks.
- Eat yogurt with granola.
- Eat a small piece of chocolate. You'll get satisfaction from the endorphins and a little energy boost from the small amount of caffeine in the chocolate.
Step 3. Avoid heavy meals
Breakfast should be the heaviest meal of the day, lunch should be the lightest and dinner should be moderate. You will need a larger breakfast to feed yourself throughout the day. Eat smaller lunches so you don't feel sluggish or lazy at lunchtime. And eat a medium-sized dinner to nourish your body and so you don't wake up early because of hunger.
Your diet should have a mix of carbohydrates, protein and fruits or vegetables. The food should also not be too heavy so that it absorbs your energy because the body needs energy to digest everything you have eaten
Step 4. Consume more fiber
Fiber enters your bloodstream at a slower and more steady rate than carbohydrates, so it ends up giving you more energy throughout the day. When you are choosing small meals or deciding what to eat for lunch, you should consider eating a number of foods that are known to be high in fiber. Here are some foods you can try:
- Raisin bran cereal (raisin bran)
- Tortillas made from various grains
- Black beans
- Apple
- Wheat spaghetti
Step 5. Consume foods that contain Omega-3
Omega-3s are found in oily fish, walnuts and canola oil. This substance also helps maintain the health of your brain cells and keeps your mind alert. Try to eat fish at least once every day or two, and snack on walnuts whenever you can.
Step 6. Drink plenty of water
It is very important that you stay hydrated throughout the day and drink at least 10 glasses of water (2.4 liters) per day. Even mild dehydration can leave you feeling exhausted, so wherever you go make sure you carry a water bottle or drink from the tap (which is safe to drink) as often as possible. You can also increase your water intake by eating more foods that contain water such as carrots, yogurt, oranges and grapefruit.
Remember that alcoholic and caffeinated drinks can dehydrate you, so make sure you drink more water when you drink these drinks
Step 7. Limit your caffeine intake after noon
Although caffeine can greatly increase your energy levels for several hours after you drink it, if you consume caffeine after noon or even at night, it can interfere with your sleep. Even if you feel very tired in the afternoon, try to fight the urge to drink more caffeine because you will be restless and have trouble sleeping at night. Then you will feel more tired the next day. So what do you want after a night of not being able to sleep because of the influence of caffeine? More caffeine. That's how people get addicted to caffeine.
Even replacing coffee with black tea or low-caffeine tea can have a positive effect on your energy levels
Step 8. Avoid energy drinks
Energy drinks can be a quick solution if you have to stay up late before a test or need energy to party with your friends. But drinks that contain a lot of sugar are not good for your mind and body. After just a few hours you will feel a tremendous decrease in energy, may experience severe headaches, will feel restless and essentially feel very uncomfortable. If you really like drinks like this, you can consume them when you really need to. But try to avoid energy drinks altogether.
Part 2 of 3: Mastering Your Sleep Routine
Step 1. Avoid alcohol before bed
While you may enjoy relaxing with a glass of wine, alcohol actually disrupts your sleep cycle. While alcohol can make it easier for you to fall asleep at night, it also makes your sleep shallower and easier to wake up throughout the night. Make sure you stop drinking alcohol at least 2 to 3 hours before bed.
Step 2. Avoid spicy or heavy food before bed
You should eat your dinner at least 2 to 3 hours before bed and have a light and healthy snack after if you really want to. But you should avoid any foods that are very spicy, very heavy or fatty and thick because your body will have a hard time digesting them and you will have a harder time sleeping.
Step 3. Turn off all visual stimuli at least one hour before bedtime
While you may enjoy watching television until you fall asleep, visual stimuli actually make it harder for you to fall asleep and make it harder for you to get a restful rest throughout the night. So turn off the television, computer, cell phone and other screens, apart from your Kindle screen so that your body can begin to rest.
Step 4. Don't work in bed
Don't write paperwork, do research, send emails to your boss or anything else related to bed work as this will misunderstand your mind and your body will associate the bed with work and not sleep. Make sure you do all the work in the workspace, which could be a desk or a home office. Ideally, you should avoid doing any work in the bedroom altogether, but if that's not possible, at least avoid working in bed.
Step 5. Get into a routine to relax yourself
Find a relaxing routine that works for you and try to do it every night. The routine could be drinking a cup of chamomile tea, reading the newspaper, or listening to jazz music. Find what works for you and keep doing it as often as possible so your body can begin to link this routine to sleep. The routine should start in the last hour before going to bed. It is very difficult to move directly from work or pleasure into the world of sleep.
Step 6. Go to bed and wake up at the same time every night
While this may sound easier said than done, you should try to get to bed at the same time and wake up at the same time each night. In fact, getting eight hours of sleep a night for two days in a row with two very different sleep patterns will make you feel less rested than getting seven hours of sleep at the same time for two nights in a row.
At the very least, try to go to bed within the same hour range. For example, go to bed between 10 and 11 pm and wake up between 6 and 7 am
Step 7. Follow the "fifteen minute" rule
This rule is simple. If you're restless in bed and really can't fall asleep after fifteen minutes, get up and do something that relaxes your mind, like listening to classical music or reading. You can turn on a soft light to do this step but don't turn on any light sources that are too bright as you will make yourself more awake. Try reading something a little boring -- don't read anything that excites you even more.
Step 8. Lower the room temperature before you go to sleep
Your body naturally lowers its own temperature while you sleep, so the temperature of the place around you should be in proportion to your body temperature. So before you go to bed, lower your temperature control to at least 23 °C; ideally between 23 and 12 °C. You can also open the window slightly if it's cold outside.
Step 9. Stop sleeping with your pet
You may like it when your cat the Plump sleeps between your paws. But what about when he's running around the room, scratching your head, or dropping your favorite necklace in the middle of the night? More than half of pet owners who let their pets sleep in the same place as their owners report that they have trouble sleeping because of it. So keep your pet dog or cat away from the bedroom.
If your pet is hurt by this decision, simply reassure him that this means you'll have more energy to pamper him in the morning
Step 10. You fail if you hit the snooze button on your alarm
Don't hit the snooze button repeatedly before you finally wake up. Turn off your alarm, stretch your arms up and take a deep breath. After that, get up, get some fresh air and start your day. Hitting the snooze button will only set you back into shallow, unsatisfying sleep. This will not only waste time but also make it more difficult for you to wake up.
If you're having a really hard time getting up without hitting the snooze button a few times, then this could be a sign that you're suffering from chronic sleep deprivation
Part 3 of 3: Getting Energy from Your Daily Routine
Step 1. Change your socks in the middle of the day
Yes, you read it right. Get into the habit of changing socks before or after lunch. You'll be amazed at how this step will make you feel more alert, clean and energized.
Step 2. Go outside
This is especially important if you work in an office that spends most of your day at your desk. Take a break and go outside, get some fresh air, and let the sun hit your face. Just spending 20 to 30 minutes outdoors each day will have a huge impact on your energy levels. And if you have work to do that can be done outdoors, then take that work to the park, for example.
Of course, spending all day outdoors, in the hot sun can destroy your energy levels and make you even more tired
Step 3. Take a multivitamin at lunch
If you're taking a multivitamin (and you should be taking it), then it's best to take it at lunch with your meal, so the small amounts of energy in it help give you an extra boost of energy. If you drink it at dinner, your sleep will tend to be disturbed.
Step 4. Light up your room
Turn on your lights when you wake up and spend some time in natural sunlight if you can. Light in any form is useful -- light has been shown to make people more alert, energetic and awake.
Step 5. Take a break every 90 minutes or less
Most people can't focus on a single task for more than 90 minutes and that's normal. Don't try to force yourself to get the job done if you feel exhausted or if you can't push yourself to get it done. Instead, take a 10 to 15 minute break every 90 minutes or even every hour if you can to help yourself gather energy, get some fresh air and take a break from monotonous tasks.
- Ideally, do something moderately physical during your break, like take a short walk.
- In addition, you can do something social like talking to someone in your office, to make your mind more alert.
Step 6. Dress up
Dressing better is more likely to make you more confident and feel more alert. That doesn't mean you have to dress as perfectly as you can if you're home alone. But wearing nice jeans and a fitted t-shirt will make you feel more prepared than if you were wearing sweatpants at home.
If you are going out, wear bright colors. These colors will exude your energy and will make people respond to you more enthusiastically
Step 7. Turn on your favorite song
If you're really feeling tired, the thing that will keep you awake the most is your favorite song. Turn on the song, pretend to sing with an imaginary mic and dance to the beat.
Step 8. Hang out
Talking to other people will make you more energetic and alert. Don't just sit idly by during a business meeting or in class. Ask questions that keep you more actively engaged and keep your mind awake. Get together with friends in the evening to talk and think some more time; call a friend for an energy boost during the day. When you are at work, get up from your chair, come over and ask your colleagues directly instead of asking them via email; the process goes on and the conversations you have will keep you awake.
Make sure you add an element of social life to your weekly routine, no matter how tired or busy you are
Step 9. Do some exercise
Make sure you exercise for at least 30 minutes every day. This step will make you happier and more energetic. Just make sure you exercise in the afternoon or early morning; because you can stay awake longer if you exercise at night. Any form of exercise will help increase your energy levels, as long as you don't overdo it.
- Move in any way you can. Take short walks, take the stairs instead of the elevator, and go to the bathroom on a different floor of your office if necessary. Make sure you make physical movement a daily part of your routine.
- Even trying to walk instead of using a motorized vehicle to get to your destination each day can have a big impact on your energy levels.
- Do yoga. Yoga is known to have a positive influence on your energy levels.
- Do stretches, even if you're not exercising. Stretching builds your muscles and will make you more alert. Stretching is also an activity you can do at your desk.
Step 10. Splash cold water on your face
If you're really feeling sleepy and don't want to slap yourself awake, splash some cool, refreshing water on your face. This step will make your senses more alert and will wake you up quickly, no matter where you are.
Step 11. Quit smoking
Smokers who have stopped report a 2- to 3-fold increase in overall energy levels. You might think that nicotine gives you a small energy boost that makes you feel more energetic, but smoking actually causes you to feel tired. So, if you are a smoker, quitting smoking will have a positive effect on your energy levels -- as well as your overall health.
Step 12. Breathe in the lavender scent
Plant lavender flowers or buy lavender lotion so you can inhale the scent when needed or when you want. Inhaling lavender has been known to help students perform better on exams and has the ability to keep you energized throughout the day.
Step 13. Do power naps (short naps between work to restore mental acuity) if you need to
Simply taking a 15-20 minute nap during the day when you're feeling particularly tired can make you feel sharper, more energetic and ready to take on the world. If you feel tired, then turn off all equipment and take a short nap with your eyes closed and your hands droop at your sides. Just make sure you don't sleep for long periods of time; sleeping more than an hour on a weekday may temporarily make you feel better, but it can actually make you more tired and less energetic as the day progresses.
Tips
Try to talk to more people. This actually helps you to be energetic
Warning
- No matter how much energy an energy drink can give you, it will have a bad effect on you in the end. Therefore, it is better to avoid energy drinks and rely more on exercise and healthy food.
- Don't drink more than two energy drinks in one day.
