- Personal Health Information & Self-Help
How to naturally get more energy. Too tired. Fight fatigue & energize your life.
A lot of people live with fatigue instead of fighting it. Feeling extremely tired during the day for no apparent reason is normal for them. They may mask the problem with coffee, pop, energy drinks or pills but they don't fix it. I wanted to fight fatigue and energize my life without negative side effects. So I came up with a list of steps I could take to naturally give myself more energy.
By taking the steps I dealt with the problem instead of living with it. I stopped needing caffeine and I became more productive. If you suffer from a lack of energy then I recommend using natural methods to boost your energy. By increasing your energy naturally you avoid the negative side effects associated with excessive amounts of caffeine, energy drinks and pills. Some of the negative side effects include insomnia, feeling restless, an inability to concentrate, tremors, headaches and stress.
A little caffeine is good but most people consume too much of it on a daily basis. It does not make sense to temporarily provide yourself with more energy by doing things that stress you out and stop you from getting a good night's sleep but that is what a lot of people do. The people that drink a lot of coffee and pop to stay awake and alert throughout the day are the same people that can't fall asleep at night because of the caffeine. What you do during the day effects your ability to fall asleep, your ability to stay asleep and the quality of your sleep.
Taking the steps below can provide you with more energy, make you feel more relaxed and improve the quality of your sleep.
Step 1. Repeat Affirmations
The first step is to change your thoughts. Affirmations are positive statements. Repeat the statement over and over again throughout the day and it will influence your actions throughout the day. The affirmation I used was "I energize my life.". Repeating the affirmation helped me change my behavior. Instead of wishing I had more energy I actually started to take the necessary steps. Repeating affirmations to influence your behavior works best when you are relaxed.
This is a very important step. Without it a lot of people will not actually go through with the other steps. You can't give yourself more energy if you don't change your thoughts. Another affirmation I used was "I have an abundance of energy all day long.".
Step 2. Change Your Environment
Start by cleaning up your environment. Messy and cluttered rooms can suck the energy right out of you. Get rid of the clutter and organize things. Give yourself lots of space to move around. If you don't like spending hours and hours cleaning than try cleaning for two minutes a day. That is what I do now. Next work at making the rooms more functional or fun. Does looking at the room or being in it make you want to have a nap? If it is not a bedroom then it should not make you sleepy. If it is your bedroom then get rid of anything that stops you from getting a good night's sleep.
Step 3. Be Active
Are you resting because you were tired or tired because you were resting? Most people's idea of rest and relaxation leaves them feeling drained of energy. The lack of movement and mental stimulation makes them feel tired. They also stop associating a lack of movement with sleep. So if you want to feel more energetic try to be active both physically and mentally.
You body needs movement to function properly. Avoid sitting still for long periods of time when possible, especially right before you go to bed.
Step 4. Avoid Boredom
Boredom is bad. It can take your energy away and cause you to crave junk food. Staying active is not enough. Make sure the activities you are doing are interesting. If your routine becomes boring then change it. Find interesting things to do. Challenge yourself and have fun. To feel energetic you need to keep doing activities that interest you. You probably can't change what you do at work but you can change what you do in your free time.
Step 5. Relax and Be Positive
Stress can can make you feel sick and tired. It is bad for you. Relaxation is good for you. It can provide you with a lot more energy. Many people confuse relaxation with boredom. Boredom makes you tired. Being very relaxed can give you an energy boost. Meditating for 15 minutes a day can reduce the amount of sleep you need by an hour. Practicing a relaxing healing exercise like tai chi, qigong or yoga can give you an immediate energy boost.
People tire themselves out by worrying and thinking negative thoughts. I started asking myself questions like "Is worrying about it helpful?" and "Is that negative thinking useful?". Most of the time it does not help at all. It is not useful. When it is not useful you are making yourself feel bad for no good reason.
Step 6. Set Possible Goals
Set long term and short term goals that are in the realm of possibility. Write them down. Then take steps to accomplish those goals. If you can't or won't take steps to accomplish your goal then it is not a goal, it is a wish. You should be able to work towards accomplishing your goal everyday or every week. When you achieve a goal replace it with another one. The journey is important. You should like what you are doing to achieve your goals.
People need goals to focus their energy on. They need a direction to move in and they need to feel the sense of accomplishment they get when they achieve a goal. A lack of goals is why many people have less energy when they have the day off. They don't have anything planned so they don't feel like doing anything. They feel tired because they don't have a reason to feel energetic. Not planning is like planning to do nothing. If you don't have goals then you are going to have a lot of lazy days.
Step 7. Focus
Multitasking is trying to do a bunch of tasks at once. It is okay if you are doing fairly mindless tasks like running on a treadmill and watching TV. However if one or more of the tasks requires some thought then multitasking become less efficient. Instead of doing two or more tasks at once you are switching from one task to another. You get less done and it wears you out. It wastes time and energy.
Instead of frequently switching your attention from one task to another stay focused on one task at a time. Finish one task before starting another. You will be more productive, less stressed and have more energy. To do lists can be helpful. I get more done in less time when I write down a list of things I want to accomplish. The lists help me stay focused.
Limit the number of goals you are working on. Your time, energy and will power is limited. If you divide your energy between a lot of goals then you will just end up making yourself tired. Trying to accomplish a lot by working on a lot of goals never works. I can accomplish more when I am working on a very small number of goals.
Step 8. Workout Regularly
Exercise is one of the best things you can do to fight fatigue. People have more energy when they workout on a regular basis. It might be the last thing you want to do but it is necessary if you want to feel energetic. For best results workout for at least 20 minutes a day every other day. The exercise does not always need to be intense. Moderate exercise works.
Step 9. Have Good Eating & Drinking Habits
Eat a wide variety of healthy foods and drink lots of water. Avoid fast food, junk food, sugary drinks and excessive amounts of caffeine. Make sure the foods you are eating provide you with enough iron. Meat, eggs, beans, nuts, cereals and dark leafy greens can provide you with iron. Iron deficiency can cause you to feel tired and weak. So can being dehydrated. A lot of people do not drink enough water.
It is not just what you eat but how much you eat. Eat slowly and stop when you are full. Take small portions so you don't eat just to clean your plate. You can have seconds. In between meals have a healthy snack if you get hungry. Overeating will make you tired. It is better to have smaller meals and give yourself permission to have a snack later. At night avoid consuming alcohol or caffeine 4 to 6 hours before bed time.
Step 10. Get a Good Night's Sleep.
Many of the things that can naturally provide you with more energy can also improve the quality of your sleep. Make sure your bedroom is clean and decluttered, avoid being still for long periods of time before bed time and spend some time working out. Don't consume alcohol and caffeine near your bed time. While you are in bed focus your thoughts and relax. Avoid thinking about a lot of different things.
Going to bed at the same time each night and waking up at the same time each morning also helps a lot. Don't stay up late or sleep in on weekends or holidays. Most people need around 7 hours of sleep. More is not always better. Sleeping in longer than you need to does not give you more energy. It gives you less. So does laying in bed for long periods of time while you are not trying to sleep. One of the worst things you can do is to try to sleep longer than necessary.
© 2014 Michael H