Everybody knows what it’s like to have an all-out energy drain: that tired day (or night) when we just can’t get motivated to go, no matter how tempting that new movie, amazing shoe deal, or inviting cookout is.
A low-grade energy drain, however, can be more difficult to identify. You might not experience the typical symptoms of fatigue in this situation, such as sore muscles or a generalized sense of being exhausted. What you do notice is that you need to be more motivated to accomplish many of the things you used to like.
“You might also experience difficulty focusing on assignments, and ultimately, you might notice that your tolerance wanes and your degree of annoyance increases, even when faced with seemingly straightforward problems,” explains nutritionist Samantha Heller, MS, RD, of New York University.
Rest assured if you’re starting to recognize this. There are energy zappers everywhere; some are visible, and some are not. Almost all of them can be avoided, which is good news. We therefore enlisted, with the help of medical professionals, to create this ranking of the top 9 Tricks to Boost Your Energy Levels Naturally. Your energy levels will undoubtedly rise if you try one, two, or all ten.
The reason why you are always Tired
Sleep Deprivation:
It should come as no surprise that inadequate sleep at night leads to increased fatigue during the day. However, many of us are unaware of when we’re not getting enough sleep. Seven to nine hours a night is the recommended amount of sleep for most adults. According to the CDC, one in three adult Americans does not get enough sleep on a regular basis.
Even if you get adequate sleep, the quality of your sleep may be poor. You will have constant fatigue during the day if you wake up a lot at night. Things that prevent you from getting a good night’s sleep include:
- apnea obstructive sleeper
- Reflux gastroesophageal
- The syndrome of restless legs
- problems of sleep
Mental Health Problems
Excessive stress:
Chronic weariness can occasionally result from ongoing stress. There is evidence that prolonged stress might cause a state of chronic inflammation, which increases fatigue, though researchers are unsure exactly how the two are related. Adding to the cycle, getting too little sleep makes you more vulnerable to stress.
Depression:
A person experiencing depression frequently feels exhausted or short on energy. Actually, one of the main standards for diagnosing depression is weariness. To exacerbate the situation, depression often makes it difficult to fall asleep, which exacerbates the tiredness.
Anxiety:
Another underlying illness that might make you feel worn out is anxiety. If you have ever lay in bed at night with your thoughts racing, you are aware of how difficult it can be to get a good night’s sleep when you are anxious. Those who experience worry are more likely to think repetitive thoughts, which makes it difficult to fall asleep. This appears to be one of the main ways that anxiety causes exhaustion.
Any underlying Disease:
Anyone who has ever spent several days in bed recovering from the flu knows that being sleepy is a normal side effect of the body’s defense mechanism against an illness. One of the most prevalent signs of a wide range of infections is fatigue.
However, occasionally, the illness clears up, but the tiredness lingers. This is particularly valid for viral infections like COVID-19. The term “post-viral fatigue” describes the weariness that persists after the other viral illness symptoms have subsided. Although the exact origin of post-viral fatigue is unknown, inflammation in the brain that results from the immune system’s response to the virus may be the cause.
Diabetes:
Diabetes fatigue syndrome is a term that has been proposed to describe the common problem of feeling weary while having diabetes. Diabetes-related fatigue may be linked to a number of reasons, including lifestyle and eating choices, psychological issues, hormonal changes, or medical conditions. Sometimes, chronic fatigue is the first indication that you may be getting diabetes. Diabetes can cause symptoms like headaches, dry mouth, frequent thirst, and urination in addition to fatigue.
Thyroid Disorder:
The control of metabolism and the growth and development of all body organs depend on thyroid hormones. An imbalance in your thyroid hormones can cause a number of symptoms, including exhaustion. One of the main symptoms of hypothyroidism, a condition in which your body doesn’t produce enough thyroid hormone, is feeling exhausted all the time. Among other symptoms, a person with hypothyroidism may also experience sadness, weight gain, and hair loss.
Fibromyalgia:
Fatigue, diffuse pain, cognitive fog, anxiety, and depression are all possible outcomes of fibromyalgia. Women are more likely than males to experience it, even though it can afflict anyone.
Although the precise origin of fibromyalgia is unknown, heightened pain sensitivity appears to be a key factor. The American College of Rheumatology has established criteria to aid in making a clinical diagnosis based solely on symptoms. However, there is currently no blood test for fibromyalgia.
Excessive Workout in the Evening:
Exercising too close to bedtime could increase your energy and make it more difficult to fall asleep. For this reason, experts typically advise against exercising in the evening. However, a meta-analysis that was published in Sports Medicine discovered that exercise only disrupted sleep if it was intense and done within an hour of retiring. Therefore, as long as you don’t jog in the evening right before bed, you shouldn’t worry.
Excessive caffeine intake
Caffeine consumption can impede your ability to fall asleep, shorten your sleep duration, and degrade the quality of your sleep. Some people are more affected by this than others. Age makes you more susceptible to the effects of caffeine, so if you’ve “always” drank an afternoon cappuccino without any issues but lately have been having difficulties falling asleep, think about how sensitive you may have grown.
The menopause
The stage of a woman’s life when her periods stop is known as menopause. Menopause usually starts at age 52, but hormonal changes typically begin in the mid-40s. The term “perimenopause” describes the era of life when hormone levels start to drop and menstruation becomes more erratic. Weakness is linked to both the menopause and the perimenopause.
Iron insufficiency (anemia or not)
Iron is an essential component of red blood cells, which distribute oxygen throughout the body. Iron deficiency anemia can occur when your red blood cell count falls due to low iron levels. This is particularly prevalent in those who have menstruation, follow a vegetarian diet, or have impaired iron absorption.
Iron insufficiency without anemia has received more attention in the past few years. This occurs when your iron stores are low, but your red blood cell count hasn’t decreased as a result. Many of the symptoms of an iron deficiency might manifest even in the absence of anemia. An iron deficiency can manifest as symptoms such as dizziness, cramping in the legs, or shortness of breath, in addition to making you feel continually exhausted. If you have low iron or iron deficiency anemia, speak with a healthcare professional about the best tests to undertake.
Any Prescription Drugs:
It is well known that several drugs make people drowsy. If you have weariness during the day, you should investigate if your drugs have a known adverse effect related to exhaustion. The following are just a few examples of the many drug classes that frequently cause drowsiness:
Serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are examples of antidepressants; however, occasionally, this is just a transient adverse effect.
- Antihistamines such as hydroxyzine (Unisom) and diphenhydramine (Benadryl)
- Beta-blockers such as metoprolol (Toprol) or propranolol (Inderal)
- Benzodiazepines, such alprazolam (Xanax) or lorazepam (Ativan)
- Relaxants for the muscles, such as tizanidine (Zanaflex) or cyclobenzaprine (Flexeril)
- The drug topiramate is used to treat weight loss, migraines, and seizures.
- Opioids such as Tramadol or Oxycodone (Roxycodone)
Steps to Boost Your Energy Levels Naturally
Go to your bed early:
Having enough energy depends on both how much and how well you sleep. A lack of sleep might impact energy levels due to changes in hunger and cravings the following day. People who have trouble sleeping are more prone to consume sugary foods, which can cause blood sugar levels to surge and then plummet, leaving them with less energy.
According to unpublished research by ZOE experts and their colleagues, people have more energy the following day when they sleep for longer periods and with greater quality sleep. Strategies exist to raise the caliber of your sleep even if you are having trouble getting enough of it.
Scientists at ZOE discovered that sleeping earlier improves blood sugar regulation the following morning and reduces the risk of blood sugar spikes. Avoid eating a high-sugar meal, like cereal or pastries, after a restless night since these foods might boost blood sugar levels in many people.
Decreased Stress:
Stress is one of the biggest energy drains, according to psychologist Paul Baard, PhD. Baard, a sports psychologist at Fordham University in the Bronx, New York, states that stress is the outcome of worry, and anxiety consumes a significant amount of our energy.
According to Baard, stress may wear you out both physically and mentally, even if you’ve spent the day in bed. This is similar to anxiety or terror. Usually, he explains, low but persistent stress levels deplete energy, which is why you end up doing less and experiencing more over time.
Holding your anger inside might have a double-edged effect on your energy level. The cause is that, as Baard explains to WebMD, “we’re expending all our energy trying to contain our angry feelings.”
The good news is that by adding more relaxing activities to our daily schedule, Baard argues, we can combat these energy-sapping substances. While many people find that increasing their exercise helps to offset the physiological consequences of stress and anger, other people see that peaceful activities like conversing on the phone, reading a spicy romance novel, or listening to music can provide respite.
“Whatever is relaxing for you will reduce tension, and that will help increase energy,” Baard claims.
Consume a healthy diet:
If you are often exhausted, lazy, and lacking in energy, you should change your dietary habits.
Eating a balanced diet can help you feel more energized and lower your chance of developing a number of chronic illnesses.
By choosing complete, nutrient-dense foods, you can provide your body with the vitamins and minerals it needs to perform at its peak. Conversely, consuming a lot of processed meals that are heavy in fat and sugar can have a detrimental effect on your general health and energy level.
Furthermore, research suggests that missing meals may be associated with lethargy, anxiety, and difficulty focusing. Eating adequate food to fuel yourself during the day is also crucial. Stringent dietary guidelines may force you to deplete vital minerals like iron and calories, which may negatively impact your energy levels.
Increased Magnesium Intake:
Eating a balanced diet can ensure that your vitamin and mineral requirements are satisfied. However, Heller believes that if you’re still too exhausted to pop, you might have a magnesium deficit.
“This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy,” Heller stated. “So when levels are even a little low, energy can drop.”
According to a study conducted at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, North Dakota, women with magnesium deficiency had faster heart rates. They needed more oxygen to perform physical tasks than those whose magnesium levels were restored. In other words, they exert more physical effort, which, over time, can wear you out, according to Heller.
About 300 milligrams for women and 350 milligrams for men should be consumed everyday of magnesium. Heller offers the following tips to make sure you’re receiving enough:
A handful of cashews, hazelnuts, or almonds should be a part of your regular diet.
Increase your intake of entire grains, especially bran cereal.
Consume more seafood, halibut in particular.
Stop Smoking:
Smoking drains your vitality by inducing sleeplessness. Since nicotine in tobacco is a stimulant, it makes it more difficult to fall asleep by increasing blood pressure, heart rate, and wakefulness-related brain waves. Additionally, once you do go to sleep, its addictive qualities may cause you to wake up with desires.
Stay Hydrated:
Lack of energy is among the main symptoms of dehydration. The signs of mild dehydration are frequently invisible. Another extremely common condition is dehydration. In reality, 75% of Americans, according to the National Library of Medicine, suffer from chronic dehydration, which can be brought on by hot weather, increased physical activity, or a decrease in water consumption.
The Recommended Daily Amount of Water for an Average Adult is Four to Seven Pints or around 135 ounces. Eight glasses a day is sufficient, and depending on your body type, that may be true. The most crucial thing to remember when it comes to being hydrated is to drink whenever you feel thirsty simply and to consume more plain water than juices or caffeinated beverages. You can improve your mood, lessen daytime fatigue, and enhance your body’s ability to absorb nutrients by drinking enough water.
Decrease Your Caffeine intake:
Have you ever wondered why you feel more energized at night but tired in the morning? Overindulging in caffeine can lead to increased fatigue and uneven energy levels throughout the day. Reducing your caffeine intake over time can help you control your energy levels, even if it is a myth that caffeine has any significant diuretic or dehydrating effects. There are several sources of caffeine, including Chocolate and meals flavored with chocolate, tea and coffee, energy drinks, and gum.
Overindulging in any of these items in a single day can lead to energy surges and crashes, which might intensify drowsiness during the day. While you don’t have to give up coffee in the morning, consider drinking water in place of your second or third cup or switch to decaffeinated drinks.
Walk Around:
Contrary to popular belief, moving around when you’re tired actually helps you feel less fatigued. According to experts, walking, in particular, is a good way to enhance energy.
Rita Redberg, MD, science adviser to the American Heart Association’s “Choose To Move” campaign, says, “I like walking because it’s accessible, easy to do, doesn’t need training or equipment, and you can do it anywhere.”
In studies conducted by Robert Thayer, PhD, at California State University, walking vigorously for 10 minutes raised energy levels and had benefits that persisted for up to two hours. Additionally, after three weeks of daily walks for ten minutes, the participants’ general mood and energy levels improved.
Assess Your Blood Cell and Thyroid Function:
It won’t give you a quick boost. But according to Heller, if you’re always exhausted, particularly if you feel lethargic even after getting a full night’s sleep, you might consider getting a blood test to rule out anemia and thyroid malfunction.
“Thyroid problems can be particularly problematic for women—they often develop after childbirth and frequently during the perimenopause—but a simple blood test can verify if this is your problem,” Heller explains. If you have been diagnosed with low thyroid function, medication can help your body regain its optimal functioning.
According to Heller, anemia can be defined as a decrease in red blood cells, indicating that the body isn’t receiving enough oxygen to maintain energy. You, therefore, get tired easily.
“This can sometimes occur during a woman’s reproductive years, particularly if she has a very heavy menstrual cycle,” Heller explains.
Matt Santi is an inspiring personal growth and development leader. With over 15 years of experience in business management, HR, and operations, Matt’s career has shaped his passion for guiding individuals on their journey of self-improvement.
As an Eagle Scout, Matt’s dedication to service and community drives his commitment to helping others reach their full potential. He is a self-described personal development enthusiast, always eager to learn and grow from new experiences. Matt’s unique perspective and positive outlook on life influence his approach to writing and coaching others.
Matt’s writing on personal growth and development topics with a straightforward and actionable approach provides readers with practical tools and strategies to help them discover their strengths and abilities. His energy and expertise make him a valuable asset to anyone looking to cultivate a more fulfilling and purposeful life.
