Having more energy during the day can help you finish your unfinished tasks on time, do a good job at work, want to work out after work, or stay awake long enough to watch an episode of your favorite show without falling asleep.
It’s normal for your energy levels to change throughout the day. They can be affected by what you eat or how hard you work, and they may drop from time to time. What’s important is that you know there are things, like food, habits, and other things, that can keep those changes from being so big or keep you from running out of energy in the middle of what you’re doing.
Science says that bad habits like smoking and drinking alcohol can make you feel much more tired than usual. But there are two sides to every coin, and when it comes to tiredness and energy, this means that along with bad habits, there are also some good ones you should try that can make a big difference in how you feel.
In fact, you shouldn’t think about magic or short fixes. Instead, you should work on your habits, which can give you energy, good health, a strong brain, and even keep you from getting older.
If you want more energy, you should do six things throughout the day:
Exercise and keep moving
Even if you don’t believe it, working out doesn’t make you tired. Instead, it gives you more energy, which is why Harvard Health calls it one of the best habits in this case.
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The university says that exercise helps you sleep better, moves air around your body, and gives your cells energy. It also makes you feel good by releasing endorphins. But you shouldn’t just think about working out for 30 minutes or an hour. Instead, you should try to be much more active throughout the day by walking when you can, moving around more, and not sitting down for too long.
Say “no”
Sometimes, having too much to do during the day and feeling like you’re drowning in chores or things to do is the most exhausting thing. This is why it’s important to say “no” from time to time.
It doesn’t mean you’re not good enough or don’t try your hardest. Instead, it means you know your limits and work within them so you don’t end up with burnout or too much stress.
Take care of your food and water
Harvard Health and The Healthy and Healthline both agree that a good diet is important to have energy, since there are things that can give you a boost and that are also a much more stable and long-lasting source. Along with food, you also need to think about water. Harvard says that “the only nutrient that has been shown to improve performance is water.”
Healthline also says that being dehydrated is bad for your brain, your mood, and your energy.
Go to sleep at the same time each night
Healthline research shows that a lot of people skip sleep so they have more time to do things during the day. However, this hurts their energy and ability to get things done.
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Harvard Health says that sleep and rest are important for staying healthy, alert, focused, and energized. This is why many experts suggest having a routine and a schedule so that sleep becomes a priority and so that problems like insomnia don’t happen.
Spend some time outside
You need to get out of the house and office every now and then, spend some time among trees and in nature, and get some sun (with sunscreen) during the day. The Healthy says that many studies have shown that being outside and in nature has many benefits for people, including helping to give people more energy.
Stress management
Stress is caused by too much work, and stress drains your energy, hurts your mental health, and can lead to many health problems or even make you feel tired.
A little bit of worry can be helpful, but everyone needs to find ways to deal with it and keep it at a healthy level. You can help yourself by going for a walk, drawing, reading a good book, or taking short breaks throughout the day at work.
