I don’t know about you all, but some days it feels like I am dragging myself out of bed and stumbling around with blurry eyes all day long. Chugging coffee is a go-to solution, but I figured there had to be ideas to help me feel more alert that are better for you than a caffeine overload to try—I was pleasantly surprised! There are so many natural ways to boost your energy out there, and they work just as well, if not better, than a double latte.
15 Natural Ways to Boost Your Energy
1) Exercise. Yes, the rumors are true—those endorphins really do boost your mood and your energy levels for the day. Even 20 minutes of heart-pumping, sweat-inducing activity daily is enough for you to see a difference. Start there and work your way up to 45 minutes at least 3-5 times per week and enjoy all your new energy.
2) Soak up the sun. The sun’s rays are basically feel-good rays. If you are looking for natural ways to boost your energy for free, it doesn’t get any better than stepping outside. Exposure to sunlight will increase your brain’s release of the hormone serotonin, which is associated with boosting your mood and creating focus.
Plus, according to the World Health Organization, getting 15 minutes of sunlight on your skin a few times a week is enough to enjoy the benefits of Vitamin D production directly from the sun.
3) Get the right amount of sleep. It may be easier said than done, but making sure you are getting rest is one of the most important natural ways to boost your energy levels. You should aim for around eight hours of sleep nightly—much less or much more than that can make you feel sleepy and unfocused.
4) Try essential oils. There are several essential oils that are excellent for boosting your energy levels, like peppermint, citrus blends, and rosemary. 100% therapeutic grade oils are inexpensive and effective—you can dilute them with a carrier oil and rub on your skin or sniff them from a personal inhaler whenever you feel your energy levels dipping.
5) Combat adrenal fatigue. If you have been in a particularly stressful season of life, your body may be undergoing adrenal fatigue thanks to a low state of cortisol. Ashwagandha supplements are one of the natural ways to boost your energy and support your adrenal glands all in one. We’ve written an entire post about adrenal fatigue, which you can read HERE.
6) Remove sources of stress. As we all know, stress takes its toll in many ways. One major result of prolonged stress is a noticeable dip in energy levels, so one of the most effective ways to boost energy naturally is to remove sources of stress. This includes toxic relationships and unnecessary commitments that don’t bring joy to your life.
7) Implement stress-reducing measures. While it’s impossible to remove all the stress in our modern lives, one of the best natural ways to boost your energy is to learn how to deal with stress effectively. Yoga, meditation, and journaling are some of the most common methods, but there are plenty of other options out there like adult coloring books or learning a new hobby that work just as well.
8) Choose energizing foods. It sounds cheesy, but think of food as fuel for your body. Pay attention to how certain foods make you feel. For example, if you feel particularly sleepy after lunch, take note of what you consumed. Were there too many carbs or not enough? Each person is different, so find what fuels you and eat more of it.
9) Stay hydrated. You’ve probably heard it before, but drinking enough water is crucial to your everyday wellbeing. If you are struggling with chronic fatigue or inability to feel energized, take note of how much water you are drinking. A good goal is to drink your body weight in ounces of water per day. Try a motivating water jug with ounces marked clearly so you know how much you have left to consume throughout the day!
10) Keep lights low before bedtime. Blue light is known to keep our brains wired, and we happen to be around a lot of it, especially at bedtime. If you spend time working on your computer, watching TV or scrolling through Instagram on your phone each evening, your brain may be a bit confused and overstimulated. Try keeping lights low and reading a book by lamplight 15-30 minutes before bed to let your mind de-stress. If you absolutely have to use screens, try using blue light blocking glasses to help reduce some of the effects.
11) Cut out (or reduce) alcohol. If you are lacking in energy, the consumption of alcohol may be the culprit. Instead of winding down for the evening with a glass of wine, enjoy some sparkling water or iced tea for a few weeks and see how you feel.
12) Get bloodwork done. Your vitamin levels play a big part in how you feel—particularly energy-boosting vitamins like B12, iron and vitamin D. Ask your doctor to test your vitamin levels to make sure they are all within a normal range, and ask him or her to run a thyroid test too. A sluggish thyroid and an overactive thyroid both can be a major source of fatigue, and thyroid issues are fairly common, particularly in women.
13) Protect your sleeping environment. If you have a lumpy mattress and see-through curtains that allow every headlight or street lamp to filter in, it’s no wonder you aren’t feeling energized! Deep, restorative sleep is best obtained in a dark environment. Install blackout curtains and grab a mattress pad to make sure you are sleeping in the most comfortable environment possible.
14) Lower the A/C. It’s much easier to nod off in a warm environment. If you feel yourself powering down, crank up the air conditioner or a fan. This is one of the natural ways to boost your energy that works really well during that mid-afternoon slump.
15) Take a power nap. Sometimes the only cure for feeling sleepy is to shut your eyes for a bit. The key to a power nap is to keep it short—about 15 minutes tops is about right.
Of course, there’s nothing that says you can’t do some of the above and have your daily cup (or two!) of coffee as well. Give a few of these a try and see how you feel!
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