Fatigue is a worldwide problem, with about 20% of adults reporting persistent fatigue throughout their days. If you’re wondering how to have more energy throughout the day, you are not alone. In this article, we’ll discuss why you might be tired and ways to have more energy.
Why Am I So Tired Throughout the Day?
1. Sleep Debt
Sleep debt occurs when you consecutively get less sleep than your body needs. For example, if your body needs 8.5 hours of sleep and you slept for 6, then that’s 2.5 hours of sleep debt. And, sleep debt accumulates, compounding how tired you might feel. It takes more than a nap and a single good night’s sleep to pay off your sleep debt. One hour of lost sleep can take four days to recover from, and it takes nine nights of good sleep to fully come back from sleep debt and return your body to its normal metabolic baseline. Regularly incurring sleep debt leads to chronic sleep restriction. Research has found that recovering from chronic sleep restriction can take a long time, at least 10 nights of good sleep in a row.
2. Lack of Exercise
Many studies have shown the correlation between physical activity and higher energy levels. While scientists don’t fully understand why this is the case, the evidence clearly shows a link between physical activity and reduced mental and physical fatigue. Exercise will benefit you no matter how healthy you are. While exercise might be something you’ve struggled with, you can take small steps to incorporate regular exercise into your daily routine. And, before you know it, you’ll be reaping the benefits of more energy.
3. Poor Nutrition
What and how we eat impacts our energy levels since food is our body’s fuel. If you’re not eating enough, then that could make you tired. If you’re eating too much, that could also lead to feelings of sluggishness. If you’re not getting enough of certain vitamins and minerals (B’s, iron), that could cause you to feel tired. There are ways to change your diet without changing what you eat. By eating slowly, chewing thoroughly, and taking herbs that help with digestion (fennel, ginger, peppermint) you can improve your body’s absorption of what you’re already eating.
Incorporating more healthy foods into your diet will also help with your energy levels. Quality fuel means better energy. And, you can start slow with this process. It’s ok if lifelong habits take time to change. Try switching out your snacks, or a single meal for a healthy version and see how you feel.
8 Tips On How To Have More Energy Throughout the Day
Many people are wondering how to have energy throughout the day. Here are 8 tips for increasing your energy during the day.
1. Talk to Your Doctor
Persistent fatigue could be a sign of an underlying health condition. If it’s something simple like a vitamin or mineral deficiency, your doctor can prescribe supplements and you can adjust your diet. Depression or glandular issues can cause fatigue, so if fatigue is starting to affect your life, it’s a good idea to rule out any health issues.
2. Mocca Shot Energy Gummies
Caffeine is often a go-to for energy throughout the day. But sometimes it can cause jitteriness and energy crashes. The Mocca Shot energy gummies are specifically formulated to give clear, clean, steady, non-jittery energy so you can get ____ done. By combining caffeine with brain-boosting ginkgo biloba, energy-giving B vitamins, and antioxidant-rich cocoa powder, Mocca Shots energize without a crash so you can go about your day.
3. Try Holy Basil
Holy basil, or tulsi, is a classic herb in Indian herbalism, or Ayurveda. It’s an adaptogen, which means it helps your body handle stress. If our bodies can adapt more effectively to stress of any kind, that means that the body is using less energy and experiencing fewer negative side effects of the stress. Holy basil is also quite effective at calming the mind and providing focus. Tulsi also soothes anxiety and depression, which can compromise your energy levels.
Stress can zap your energy, leaving you tired. While you may not be able to do much or anything about your stressors, you can help yourself handle the stress through releasing and relaxing activities. Activities like exercise, yoga, tai chi, and meditation can help you release stress and find healing relaxation.
5. Sleep Better with Valarien
If poor sleep is causing your daytime fatigue, try classic sleep herb valerian root, which calms the body and mind. SGC makes the most potent valerian sleep gummy on the market, which will quickly absorb, leading to faster zzzzzz’s.
6. Drink Judiciously
Avoiding alcohol during times when you want more energy is key to avoiding alcohol’s natural sedating activity. This is especially true of that beer with lunch.
Delegating will help to relieve your stress and free up resources so you can have energy for other tasks. You’ll likely receive more yes’s than you expect.
Regular physical exercise is a tried and true way to increase your physical energy. Start slow, even a few minutes a day will help, and that will start to build the habit. Try taking a walk on your lunch break, because the sunshine will help you out as well.
9. Eat Healthily
Your food is your fuel. If you don’t have enough of it or aren’t giving yourself the right nutrients, then your energy levels could be negatively impacted.
10. Quit Smoking
Smoking can lead to insomnia or poor sleep, which has a direct impact on your energy levels. Try meditation, which can help you reduce your smoking.