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It’s three in the afternoon, and you’re dragging.

You can barely make it through the end of the workday. You can’t concentrate, and all you want to do is go home and take a nap. 

Every now and then, we all have a day like this. But if this is how you feel regularly, it’s time to do something about it. 

Feeling tired makes it hard to accomplish necessary tasks. It makes it hard to be productive. In some cases, it makes it impossible to do anything at all.

If you’re always tired, check out these ten tips and tricks to boost your energy. Learn how to be more productive, and feel rested enough to get through the day. 

1. Get the Right Amount of Sleep

A woman peacefully sleeping on her side.

The main reason that people are always tired is that they don’t get enough sleep. But did you know that too much sleep can also make you feel extreme fatigue?

According to the American Sleep Association, adults should aim for seven to nine hours of sleep per night. Eight consecutive hours will allow you to enjoy the full therapeutic benefits that sleep provides.

Going to bed and waking up at the same time every day is a great habit to maintain. 

And, no matter what, avoid sleeping pills. The body must fall asleep on its own.

2. Eat Right

A colorful variety of fresh fruits and vegetables.

Eating a healthy, balanced diet is essential to having a healthy body that performs at optimal levels. Changing your eating habits alone is a great way to reduce those tired feelings in the middle of the day.

For starters, eat breakfast. The body needs fuel to get the day started.

Focus on nutrition and not on diets. Avoid heavy carbs and eat lean protein with every meal. Make sure to incorporate foods that are fiber-rich and iron-rich to get the proper balance.

It’s also best to eat every three to four hours. Small meals spaced throughout the day provide constant fuel. Whereas eating one or two heavier meals throughout the day can make you feel sluggish.

3. Drink Plenty of Water

A woman drinking from a water bottle.

Water is the source of life. And staying hydrated is essential to every organ in your body, including your brain. The more you hydrate, the better your body will function, whether you’re awake or asleep.

Dehydration can also cause your mouth and nose to dry out. It can even cause snoring and leg cramps while you’re trying to sleep.

If you want to get the best possible sleep at night, have a bottle of water on hand at all times, and stay hydrated throughout the day. 

4. Exercise and Move More

A man and a woman running on a country road.

Exercise isn’t only good for the body – it’s also good for the mind. Exercise releases endorphins and endorphins help boost energy levels.

Carrying too much weight on the body can also cause you to feel tired and sluggish. A combination of a healthy diet and proper exercise is the only effective way to lose weight.

Moving around, even a little bit, can make a huge difference.

For example, instead of sitting at your desk all day, get up, and take a brief 10 or 20-minute walk. Take the stairs instead of the elevator. Walk around the parking lot a few times at lunch.

Short bursts of activity can have significant benefits. They can provide you with enough energy to combat those sluggish feelings. 

5. Reduce Your Caffeine Intake

Two coffee drinks on a wooden table.

Do you reach for a cup of coffee to give you a boost of energy every time you feel tired? If so, it’s time to cut out the caffeine once and for all.

If you can, cut caffeine out of your diet completely. If you can’t, limit yourself to one or two caffeine drinks a day, and only drink caffeine in the morning.

Taking in too much caffeine can have adverse effects and make you feel more tired. Some adverse effects include anxiety, insomnia, headaches, and dehydration.

So the next time you're craving an afternoon cup of joe, up for a glass of water instead.

6. Avoid Alcohol

A person turning down a glass of alcohol.

One of the best ways to dehydrate your body is to drink alcohol. You don’t have to cut it out altogether, but it is important to drink responsibly. If you plan on going out drinking, remember to order a glass of water in between every glass of alcohol.

Consuming too much alcohol may help you “pass out” and go to bed, but it will not help you get the solid, deep sleep that you need. 

7. Quit Smoking

Hands breaking a cigarette.

There are endless reasons why you should quit smoking, and if you’re always tired, you now have one more reason to add to the list.

Smoking reduces your oxygen levels, which, in turn, reduces energy levels.

Do yourself (and your loved ones) a favor and commit to quit now!

8. Have More Fun

A group of people laughing.

The simple act of laughing is a great way to boost your energy, so make it a point to find some time to do the things you love.

Get together with friends more frequently. Play games or go on outings with your children or loved ones.

Whatever makes you smile, do more of it!

9. Learn How to Eliminate Stress

A person meditating at her desk.

Like having fun, learning how to reduce stress is a great way to feel more energized and feel less tired.

Try doing a few minutes of meditation every day or a half-hour of yoga every morning. Head to the spa and have massages regularly. Relax by reading or watching your favorite television show.

If you've never meditated before, try an app like Headspace or Calm to get started.

Having fun and reducing stress go hand in hand – the more you do one, the easier it will be to do the other.

10. See Your Doctor

A person talking to their doctor.

Are you already doing everything on this list?

If you’re practicing all the right habits and are still always tired, it’s time to see your doctor.

Fatigue can be an underlying condition of sleep apnea, heart disease, allergies, diabetes, and a variety of liver and kidney issues.

Make an appointment with your doctor now, if only to rule out other issues that could be a cause for concern. 

What Can I Do to Feel Less Tired?

Some ways to reduce feelings of tiredness and boost energy include: 

  • Get the right amount of sleep
  • Eat right
  • Drink plenty of water
  • Exercise regularly
  • Reduce your caffeine intake
  • Avoid alcohol
  • Quit smoking
  • Have more fun
  • Learn how to eliminate stress
  • See your doctor

If you’re tired of being tired, pick two or three things on this list and start doing them right away.

Next week, incorporate two or three more.

Make these healthy habits a part of your daily routine, and you’ll feel less tired, be much happier, and become a much more productive version of yourself!

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Posted 
Nov 13, 2019
 in 
Health & Wellness
 category

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