We’re all familiar with the mid-afternoon slump, that feeling of exhaustion that makes you just want to nap at your desk. Thankfully, there are many easily implementable ways to fight fatigue and give yourself a natural energy boost—no coffee needed!
stay active
Want to sleep more soundly? Exercise! Studies in both college students and office workers found that participating in exercise programs reduced fatigue and improved quality of sleep. Physical activity helps circulate oxygen throughout your body and gives your cells more energy to burn. It also can improve your mood with increased dopamine levels.
eat right
Making smart choices with your diet can help you avoid a decrease in energy. Opt for foods with a low glycemic index as those sugars are absorbed more slowly. Proteins and fats have glycemic indexes that are close to zero, and foods with a low one include whole grains, high-fiber vegetables, nuts and healthy oils. Foods that are high in carbohydrates have the highest glycemic indexes in general.
drink water
Dehydration can impact your mood, energy levels and other aspects of your health. A small study found that in athletes, acute dehydration correlated with increased perception of fatigue and impaired muscular performance. As a general rule, drink water whenever you are thirsty. For older adults, this can be more difficult as they may not always experience thirst when dehydrated. It’s important for them to make a conscious effort to drink more water throughout the day.
don’t smoke
Smoking poses many threats to your health, and a less well-known side effect is insomnia. As a stimulant, nicotine speeds your heart rate, increases blood pressure and stimulates brain-wave activity associated with wakefulness. Plus, thanks to its addictive nature, it can wake you up with cravings after you finally fall asleep. In the long term, smoking reduces the efficiency of your lungs, reducing the amount of oxygen that travels throughout your body, leaving you feeling even more tired.
limit alcohol
Alcohol has a sedative effect, so it will often leave you feeling relaxed but drowsy. Avoid a midafternoon slump by skipping a drink at lunch. If you want to have energy in the evening, consider skipping that after-work happy hour as well. The best time to drink is when you want to wind down and don’t mind having your energy lower. However, still make sure to drink in moderation and don’t do so too close to bedtime. Alcohol is a diuretic, so drinking before going to sleep could make you wake up in the night to use the bathroom.
sleep less
If you are tired, shouldn’t you sleep more? While it may seem counterintuitive, the opposite might actually be true. According to Harvard Medical School, it’s important to determine how much sleep you actually need. This can cut down on time you spend in bed not sleeping and promotes more restful sleep in the long run. To determine how much sleep you need, try just sleeping for four hours. Add another 15 to 30 minutes of sleep the next night, and continue to process on successive nights for as long as you’re sleeping soundly through the entire night.
try acupuncture
Many people report feeling energized after acupuncture treatment. In traditional Chinese medicine, the practice is believed to rebalance your body’s energy, known as chi or qi, by inserting needles into specific places. From a Western perspective, acupuncture is thought to simulate nerves, muscles and connective tissue. This triggers the body’s natural healing response, promoting physical and emotional well-being. It is often used to treat chronic pain, such as from arthritis, in combination with more conventional therapies, but it also is thought to benefit people suffering from anxiety, depression and insomnia.
get social
Connecting with others can have big benefits for your energy levels. Isolation can lead to tiredness and exacerbate mental health concerns, such as anxiety and depression. Research has indicated that social support plays an important role in improving health, especially as we age. For a boost of energy, try organizing events with friends or family or start a new activity like a club, class or volunteering.
Sources: Mayo Clinic, Harvard Medical School, Healthline