Recharge your batteries fast and live life to the full
Do you wake up every morning grouchy and groggy with zero motivation to make the most of your day? You’re not alone, with one in three of us claiming to feel permanently shattered, according to research group Mintel. The pace of modern life with its 24-hour emails, non-stop social media and constant fear-of-missing-out are among the biggest energy-emptying culprits.
The trouble is that being tired doesn’t only make your day longer, harder and less satisfying: it also makes it infinitely harder to find the time and energy for exercise, and the desire and motivation to eat well. Before long you’re in a vicious cycle of weight gain and misery. But it doesn’t have to be this way. Try these five instant fixes to boost your energy levels and get back to your best.
Drink more water
Dehydration can induce feelings of fatigue and reduce focus and concentration because it lowers blood volume so your heart and lungs must work harder to pump the blood to your brain and other organs. At the first sign of tiredness neck a pint of water. The NHS recommends men drink at least two litres of water per day, but this should increase in proportion to the amount of exercise you do.
Eat your greens
B vitamins are a group of water-soluble vitamins that play essential roles in cell metabolism and releasing energy from the food you eat. The best sources are whole grains and leafy green veg and a lack of dietary B vitamins can cause fatigue. Many athletes and regular gym-goers are at risk of deficiency, according to the American Journal of Clinical Nutrition, so eat more greens or pop a daily high-quality multivitamin tablet to keep your levels up.
Move your body
Getting some exercise, even if it’s just a lunchtime walk, might be the last thing you feel like doing but it will put a spring back in your step. Subjects who spent 20 to 30 minutes outside in nature lowered levels of stress hormones by 10%, according to research from the University of Michigan, while a quick 20-minute workout three times a week increased subjects’ energy levels and reduced their feelings of fatigue in a six-week study at the University of Georgia.
Turn up the volume
The most common time for energy levels to plummet is 2:16pm, according to NHS research, so during your post-lunch lull is the perfect time to plug in some earphones. Playing your favourite music is one of the most effective weapons to combat both stress and fatigue, according to the Online Journal of Sport Psychology.
Sort your sleep
Long-term tiredness is most likely the result of you not getting enough high-quality sleep, with two-thirds of us having some form of sleep problem that affects daily energy levels, according to the Royal College of Psychiatrists. It advises a 20-minute hot bath before bed and going to bed and rising at the same times each day. Here are six more ways to start sleeping like a baby.