How do you feel when the days start getting shorter, and the weather starts turning colder? Most people feel slightly sluggish, especially when not getting enough sleep. But don’t worry. There are ways to boost your energy without relying on caffeine or energy drinks. In this article, we will discuss ten 5-Minute Tricks to give yourself an energy boost, regardless of what time of year it is!
These 10 5-Minute Tricks Help You Feel Energized, Even When It’s Cold & Dark Outside
1. Eat breakfast
2. Get moving
3. Drink plenty of water
4. Avoid alcohol
5. Take breaks during the day
6. Limit screen time before bed
7. Eat healthy foods
8. Get enough sleep at night
9. Use aromatherapy
10. Manage stress
The 5-Minute Tricks
If you’re struggling with fatigue, you’re not alone. Many people find themselves dragging as the day goes on. But there’s no need to rely on sugar and caffeine for a quick fix. Plenty of fatigue fighters can help you feel refreshed and revitalized. Here are 10 of the best:
- Eat breakfast. People who eat breakfast daily report less fatigue and stress than those who skip it. High-fiber foods, like hot oatmeal, stick with you longer than sugary snacks or pastries. As the day wears on, they’ll help prevent hunger (which can lead to low energy).
- Get moving. Exercise is a great way to boost energy levels. Even a short walk can increase your alertness and improve your mood.
- Drink plenty of water. Dehydration can lead to fatigue, so ensure you drink enough fluids throughout the day. Aim for 8-10 glasses of water per day.
- Avoid alcohol. It might seem counterintuitive, but drinking alcohol can make fatigue worse. Alcohol dehydrates the body and disrupts sleep, both of which can leave you feeling tired during the day.
- Take breaks during the day. When you’re tired, take a break and rest for a few minutes. A quick nap or some relaxation techniques can work wonders for fatigue.
- Limit screen time before bed. The blue light from screens can interfere with sleep, so it’s important to limit screen time in the evening (try reading a book instead).
- Eat healthy foods. Eating healthy foods gives your body the nutrients it needs to function properly (and avoid fatigue). Focus on foods like fruits, vegetables, whole grains, and lean protein sources.
- Get enough sleep at night. Most people need around 7-8 hours of sleep per night to feel well rested during the day (though this varies from person to person). If you’re not getting enough sleep, fatigue will likely occur during the day.
- Use aromatherapy. Aromatherapy can be a great way to fight fatigue naturally. Diffuse some citrus or mint oil in your office or home, or apply diluted oils topically to invigorate yourself naturally. Remember that if you have skin sensitivities, do a patch test first. Lavender oil is also very calming if anxiety keeps you up at night, exacerbating daytime fatigue. Chamomile essential oil is another excellent choice for relaxation. Regardless of what essential oils you choose, just ensure they are therapeutic grade for maximum benefit without any undesirable side effects. If diffusing isn’t your thing, try placing 1-2 drops on a cotton ball and inhaling as needed throughout the day.
- Manage stress. Stressful situations release hormones like cortisol, telling your body to store fat and use energy more slowly. This hormonal response was once lifesaving, but now just causes fatigue and weight gain in our relatively safe world. Long-term stress also suppresses immune function, making us more susceptible to infections and illnesses, which zap energy levels. To counter this cumulative effect, find healthy ways to manage stress, such as deep breathing, yoga, meditation, tai chi, journaling, or listening to calming music. Spend time outdoors in nature, exercise regularly, get regular massages, connect with friends and family, laugh often, and be grateful for all the good in your life, no matter how small it seems amid stress. You may not be able to eliminate all sources of stress, but by managing it better, your energy levels will improve, allowing you to handle better whatever comes your way.
Do you have any favorite energy-boosting tips? Share them with us in the comments below! And if you’re looking for more ways to stay energized, look at our blog post on energy-boosting foods to eat during winter.