January 31, 2023

How to Boost Your Energy

By Kristen Coffman
How to Boost Your Energy

We can all relate to going through periods (sometimes a lifetime) of feeling fatigued and lacking energy. In an effort to find out why I've asked doctors, read books, and finally decided that some questions just won't be answered in my lifetime.

Fortunately, I've also learned that even without discovering the root causes of tiredness, there are things you can do to alleviate it. Below are some energy boosters that have worked for me and others over the years. Try them to see which works best for you, and use more than one at a time if necessary.

1. Energetic Music

Listening to energetic music can help boost energy levels by affecting the body's physiological response. The fast tempo and upbeat rhythms of energetic music can cause an increase in heart rate, breathing, and blood flow. This can lead to a feeling of excitement and energy.

Listening to music can also serve as a form of distraction. It can help to shift your focus away from feelings of fatigue or boredom, and instead, redirect your attention to something more positive and uplifting. This can help to boost energy levels and motivation.

2. Get Enough Sleep

Aim for 7-9 hours of sleep per night, and try to establish a consistent sleep schedule. Try drinking something warm before bed, or relax with a simple meditation. I have been loving nighttime meditations on the Calm App.

3. Deep Breathing 

Deep breathing can help boost energy levels by increasing the amount of oxygen that reaches the body's cells. When we breathe deeply, we take in more oxygen and exhale more carbon dioxide, which can help to improve blood flow and circulation throughout the body.

Deep breathing can also activate the body's relaxation response, which can help to reduce stress and tension. Stress and tension can cause fatigue, so reducing these feelings can help to increase energy levels.

Deep breathing can be done in different ways, but one popular method is the 4-7-8 breathing technique. This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This deep breathing technique can help to relax the body, slow down the heart rate, and increase oxygen flow to the body.

4. Get Outside

Spending time outdoors and getting exposure to natural light can help to regulate the body's internal clock and improve mood. So, take a walk during your lunch break, or sit outside for a few minutes each morning.

5. Hot and Cold Shower

This is one I keep hearing about, but have not been brave enough to try! Try a minute of hot water, then a minute of cold, alternating for six minutes. This isn't for those with weak hearts, but it will wake you up. Incidentally, research shows that this also revs up the immune system. I’ve also heard there are great benefits to making it cold just at the end. Starting with 10 seconds and trying to work up to a minute.

6. Exercise

Exercise is one of the most effective ways to boost energy levels. Regular physical activity can help to increase blood flow, which can help to deliver oxygen and nutrients to the cells in the body. This can help to improve overall fitness and physical health, as well as increase energy levels. 

When you are more fit, your body is able to perform activities with less effort and less fatigue. Additionally, exercising can help to release endorphins, which are chemicals in the brain that can improve mood and reduce stress. These endorphins can help to improve overall well-being and increase energy levels. Even a short workout of 20-30 minutes can help boost energy and improve mood.

7. Take Regular Breaks

Taking short breaks throughout the day can help to re-energize the body and mind. Whether it's a short walk, a quick stretch, or simply sitting and taking a few deep breaths, taking regular breaks can help to refresh the body and improve focus and alertness.

8. Stay Hydrated

Drinking enough water can help to improve blood flow, which can help to increase energy levels. Aim to drink at least 8 cups of water a day, and avoid caffeine and sugary drinks.

9. Talk about Something Interesting 

Have you ever seen a tired person start to talk about something they're passionate about, and suddenly "wake up." It's a powerful technique you can use for yourself. Have a few "favorite" subjects that get you going. And then call a friend or talk to someone in your house about these topics.

Remember 

Remember that it's important to find what works best for you and make it a habit. Also, it's important to listen to your body, if you are feeling tired, it's important to rest and not push yourself.

Everyone is different, and what works for one person may not work for another. It's important to experiment and find what works best for you to boost your energy levels.