How can someone be energetic

A review of studies investigating the health benefits of yoga also concluded that this practice can improve resilience to stress in people working in fairly high-intensity domains, as well as reduce anxiety and improve the symptoms of depression.

This might not seem to be an available option for many of us who have taken on too numerous hats — perhaps as partners, parents, or dedicated career people. We might feel stifled by our responsibilities — from the very small daily chores, such as doing the dishes, to the less mundane, such as a vital work project with many ramifications. Although this may be the most obvious advice, many of us often underestimate the impact that shortened sleeping time, or disrupted sleep, can have on our energy levels and health and well-being, in general.

Research has associated disrupted sleep with neurodegeneration , mental health problems, and increased predisposition to worry. How much sleep we need largely depends on our age and some other factors. However, on average, adults should sleep for around 7—9 hours per night in order to feel refreshed.

This includes going to bed at roughly the same time each night and getting up at roughly the same time every morning. And yes, this means no weekend lie-ins! They also advise avoiding exposure to bright screens — such as those of smartphones, laptops, or tablets — just before bed, as this interferes with your natural body clock, leading to a state of alertness that will keep you awake even if you are tired and would like to sleep.

In short, the key takeaway from this Spotlight is that if you lack the energy that you think you should have, make sure that you familiarize yourself with your own needs and prioritize them. Caffeine might help you to feel more alert in the short-term, but there are no shortcuts for keeping your energy resources well stocked.

Hypersomnolence is a condition characterized by excessive sleepiness, regardless of how much sleep is had. Learn about the causes, symptoms, and…. Night shifts can be tough on both the mind and body.

We have compiled tips to help you prepare for, survive, and recover from working unsociable hours. Have you ever felt extremely tired and been unable to pinpoint the reason? We have put together the most common explanations for tiredness and fatigue. Want to know the secret ingredients to a good night's sleep? We have compiled the best tips to help you sleep better and feel more alert the next day. How can you boost your energy levels?

Written by Maria Cohut, Ph. Share on Pinterest What can you do to feel more energized during the day? Pay attention to diet. Learn more about why people feel tired after eating. A smaller and healthful breakfast may help people start their day quicker and sustain their energy levels. They could try porridge, cereals, eggs, fruits, and vegetables. Learn more about the best foods to eat for energy.

Stimulants are a simple way to get an energy boost in the morning. Caffeinated drinks, such as coffee and tea, are popular breakfast choices because they are effective. However, many people can experience a caffeine crash after a few hours, and energy levels may drop to even lower than before. A study in Open Access Journals of Clinical Trials notes that while cognitive abilities can receive a boost with caffeine, these levels reduce around 5 hours afterward. This could encourage someone to consume higher quantities of caffeine to stay awake or alert.

This can also affect sleep for that evening, and result in more fatigue the next morning. While it may seem difficult at first, a person who avoids stimulants in the morning may have more natural energy throughout the day. A person who takes in sunlight after waking up, for example, during a morning walk, may feel more energized. This is because the short wavelength blue light found in sunlight stimulates the brain.

A study in the Journal of Biophotonics notes that this short wavelength light is important to suppress melatonin in the brain, which is a hormone that makes a person sleepy. The best way to ensure someone gets energy in the morning is to ensure good sleeping habits. People who wake in the morning and feel tired may wish to look at their nighttime routines, and make changes to help them get better rest. Some research suggests that more than a third of adults in the United States do not get enough regular sleep.

Some general sleep tips include :. There are several ways to help someone get more energy in the morning. While these tips will work for many people in the short term, it is important to create long-term habits that help them feel energized throughout their day.

A person can practice a combination of good sleep habits and morning routines to help them muster enough energy in the morning. Foods and drinks fuel the body. Energy-boosting examples include bananas, avocados, apples, and coffee. Learn more about the best things to eat and…. Many nutrient-rich foods can help people fight fatigue. Likewise, several foods and drinks can make fatigue worse. Learn more here. By using our site, you agree to our cookie policy.

Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. Engage in regular exercise. Exercise helps improve your overall health, makes you stronger, and makes your body work more efficiently. All these combined will make you more energetic. Choose exercise activities that you enjoy. Some people associate exercising with going to the gym or physical education class, but that is only a small fraction of what exercise can be.

You can go walking, hiking, dancing, bicycling, or jogging, or you can play tennis, golf, racquetball, or some other sport.

Not only will exercise improve your health and make you feel more energetic, it also helps you to become happier, more positive, and less anxious. Engage in some form of physical exercise at least times or minutes per week. Eat a healthy diet.

Our bodies need fuel for energy; that fuel is food. Build your diet around healthy non-processed foods that provide all the necessary nutrients and help raise your energy levels. These foods actually decrease energy levels after providing a very short energy boost. Office of Disease Prevention and Health Promotion Go to source An ideal mix of ingredients to eat includes foods that provide complex carbohydrates, are low in fat, and contain moderate amount of protein.

Spread your daily calories evenly and avoid skipping a meal only to have a huge meal later. If possible, eat five meals a day, keeping the amount of calories in a day where you want. Do not skip any meals. This will cause a loss of energy. Your body needs food to keep going in the same way a vehicle needs gas to keep going. Also, drink plenty of water. Dehydration leads to low energy. Drink glasses of water each day. Drink caffeine in moderation. Consuming caffeine can have a positive effect on your energy levels.

In addition to boosting your mental and physical energy, caffeine also increases your fat oxidation and metabolic rate. The amount of caffeine you would need to consume to experience these effects differs from person to person and depends on your sensitivity to caffeine.

The majority of healthy adults can safely consume caffeine in the amount of milligrams mg a day. Ensure you get all the necessary vitamins and minerals. B vitamins and iron are important micronutrients that help support your energy levels. If you are deficient in these nutrients, you can experience lowered energy levels. Deficiency in B vitamins and iron can lead to anemia and fatigue. Get enough sleep. If you suffer from lack of energy, it might be because you are not getting enough sleep.

According to the Sleep Foundation, adults should get between 7 and 9 hours of sleep each night. Set a regular bedtime and stick to it every night, even during the weekends. If you need to adjust your bedtime, make small daily increments 15 min earlier every night until you achieve the target bedtime. Also, wake up the same time every morning. Go to source Avoid heavy meals and too much alcohol just before bedtime as these might make sleeping more difficult.

If you suffer from insomnia or sleep disturbances, it can lead to fatigue and lack of motivation. However, fatigue can also be a sign of a more serious health condition. If you don't get energized by getting enough sleep and good nutrition, you should get evaluated by your doctor. Practice yoga. Practicing yoga can help reduce fatigue and boost your energy levels in addition to the other health benefits it has to your muscles and cardiovascular system.

During yoga poses , breathe deeply to bring fresh oxygen to your blood. This will stimulate your nervous system and make you feel more energetic. Try the following breathing exercise: sit on the floor with your spine straight.

Breathe in through your nose and count to four. Then exhale while counting to eight. Try the Uttanasana yoga pose, which is an energizing forward bend: start by standing and bending forward and down. Keep your knees slightly bent and allow your upper body to hang toward the toes. Breathe deeply, while allowing your spine to lengthen. Method 2. Control your stress. Stress can be a debilitating condition associated with emotional and physical tension, and anxiety.

In order to bring your fun-loving side up, try to reduce or eliminate stress in your life.