Whether you’re just feeling a bit sluggish or fighting off some major fatigue these six tiredness tackling tricks can send your energy levels soaring.
1. Take a stroll:
It may seem strange to get up and move when you already feel fatigued. But experts say getting physical can drive away that sluggish feeling and make you feel more energetic.
A study published in the Journal of Personality and Social Psychology found a brisk 10-minute walk could be all it takes to zap fatigue and boost your energy levels. And that lift lasted for up to two hours afterward. To avoid the energy drop in the first place make that power walk a daily routine. Experts say within three weeks both your mood and energy levels will be soaring.
Not a fan of walking? No problem, any aerobic activity that gets your heart pumping for at least 10 minutes works.
Try one of these instead:
- Crank up the tunes and dance your way around the dining room
- Channel your inner child and do some jumping jacks
- Play ball with the dog or tag with the kids or grandkids
- Run up and down the stairs
- Jog in place
2. More magnesium:
If you find yourself dragging day after day a mild magnesium deficiency could be the cause. Among this critical mineral’s many responsibilities is converting the glucose you take in into fuel for your body. So even a mild dip in your levels can lead to low energy.
Older folks or those with type 2 diabetes may be at a higher risk for a magnesium deficiency, but anyone who isn’t getting enough of the mineral in their diet could be at risk. Low magnesium levels can cause your heart to have to work harder, and your body to blow through more oxygen leaving you feeling exhausted.
The good news is you can easily bump up your magnesium levels by making a few minor changes to your diet.
Good sources of magnesium include…
- leafy green vegetables (especially spinach and chard)
- unrefined grains (especially bran)
- legumes
- beans
- nuts (a handful of almonds, cashews or hazelnuts)
- fish (especially halibut)
3. Grab 45 to 60 winks:
If you find yourself dragging and unable to concentrate on the task at hand any longer a nap could be just the ticket to turn things around. Experts say overstimulation and information overload can drive your energy levels into the basement.
But it turns out a power nap could put the pep back into your step, and actually help you retain information. Researcher at Saarland University in Germany showed that that a short daytime nap could improve your memory by fivefold. And in another study, NASA researchers found a 26 minute nap improved pilot performance by 34 percent and alertness by 54 percent.
Just don’t overdo it or you could end up feeling more sluggish then when you started. Most experts agree 45 to 60 minutes is the nap golden zone.
4. Get LESS sleep
Yes, really. If you find yourself feeling tired all the time it could be you’re getting too much sleep. If napping doesn’t resolve your energy issues, and you find yourself having trouble falling asleep at night despite feeling exhausted, adjusting your sleep schedule so you end up spending a bit less time in the sack could turn the tired around.
Harvard Health Publications recommends a simple plan to help you figure out how much sleep you actually need. Start by avoiding daytime naps.
- Night One: Turn in a bit later than usual, and plan on getting only four hours sleep
2. Night Two: If you feel you slept well for the four hours add 15 to 30 minutes
3. Night Three (+): If you sleep soundly keep adding some more time each night
5. Adaptogenic herbs:
When exhaustion sets in adaptogenic herbs could help. As their name implies, these remarkable plants have the ability to adapt to your current situation supporting your adrenal system and restoring balance. Adaptogens can fight energy draining stress and anxiety by helping to regulate your hormones.
Some of the best energy boosting adaptogenic herbs to consider trying are:
- Rhodiola
- Ginseng
- Ashwaghanda
- Holy basil
6. Drink water:
Being just slightly dehydrated can make you feel sluggish and tired. The fix couldn’t be easier. Drink a tall cool glass of water.
To prevent dehydration be sure to sip on water throughout the day. And whenever you exert yourself—whether it’s from a workout or simply doing some yardwork—be sure to follow up with a glass of water to restore the liquid you’ve lost through sweating.
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