Disclaimer: This blog post is for informational purposes only and is not intended as medical advice. Always consult with a healthcare provider before starting any health program.
Some habits can contribute to this feeling of being drained. If you find yourself constantly tired, it might be time to look at your habits and see if any of these are draining your energy.
1. Not getting enough sleep
This one seems a no-brainer, but many people don't get enough sleep. Adults need 7-8 hours of sleep per night, but many people get much less. This can lead to tiredness during the day and a compromised immune system. Studies have linked poor sleep with many health problems, including obesity, diabetes, and heart disease.
If you're not getting enough sleep, you can do a few things to try and improve your sleep habits.
- Try falling asleep and waking up around the same time each day. This will help your body get into a regular sleep rhythm.
- Create a relaxing bedtime routine that will help you wind down before sleep. This could include reading, taking a bath, or stretching.
- Avoid screens for at least an hour before bedtime as they are stimulating and can interfere with sleep.
- Refrain from eating or drinking caffeine late in the day, which can also interfere with sleep. Eating before bed can raise blood sugar and make it difficult to fall asleep.
- Take a cool shower before bed, as this can help your body temperature drop, making you feel sleepy.
Our sleep patterns directly impact our energy levels, and by making your sleep a priority, you can be more alert and productive during the day.
Key takeaway: Prioritize your sleep to prevent feeling physically and mentally exhausted.
2. Eating unhealthy foods
What you eat can have a significant impact on your energy levels. Foods high in sugar can give you a quick burst of energy, but it doesn't last long and can leave you feeling tired and sluggish later. On the other hand, healthy foods like fruits, vegetables, and whole grains provide sustained energy throughout the day.
If you want to have more energy, focus on the following:
- Ensure you get plenty of fruits, vegetables, quality protein, and healthy fats.
- Limit or eliminate sugary drinks like soda and packaged juice.
- Experiment with intermittent fasting or other types of fasting to see if it helps you have more energy.
- Avoid processed foods - these are easy to spot because they typically come packaged.
Key takeaway: Be mindful of what you eat, as it directly correlates to your energy levels.
3. Not exercising
Exercise is essential for overall health, but it can also be a great way to boost energy levels. A moderate amount of exercise can help improve sleep, increase alertness during the day, and give you more energy.
If you're not exercising regularly, start by adding some simple activities to your daily routine. Some ideas include:
- Taking a walk during your lunch break.
- Riding a bike to run errands.
- Doing some basic bodyweight exercises at home.
- Using the stairs instead of the elevator.
- Parking your car at the far end of the parking lot.
Key takeaway: Your body was built to move, and regular exercise can help increase energy levels and can have a positive impact on both your physical health as well as your mental health.
4. Being dehydrated
Dehydration can cause fatigue, so it's essential to make sure you're drinking enough water throughout the day. The recommended amount is eight glasses daily, which may vary depending on many factors, including activity levels, climate, body size, and more. So to be safe, consume water before you get thirsty.
Some ways to make sure you drink more water during the day include:
- Carry a reusable water bottle with you wherever you go.
- Drink a glass of water before every meal.
- Drink a glass of water when you first wake up in the morning.
- Drink a glass of water before, during, and after exercising.
- Set a reminder on your phone to drink water throughout the day.
Key takeaway: Your body needs water to function, and you can improve your energy levels by ensuring it is adequately hydrated.
5. Living in a cluttered space
A cluttered and messy living and working space can be draining and stressful. It can be challenging to focus or relax and unwind in a space that's full of chaos. If you want to feel more energetic, it might be time to declutter your home and workspace.
- Start by getting rid of anything you don't need or use. This could include clothes you no longer wear, old books, or unused furniture.
- Make sure everything has a place, and put things away when you're done using them.
- Set aside time each day to declutter your home and workspace.
- Be ruthless about getting rid of clutter - if you don't love it, get rid of it.
- Create a system for dealing with paper clutter.
A tidy home will help you feel more relaxed and energetic.
Key takeaway: Keep your living and workspace decluttered to feel less stressed and energetic.
6. Surrounding yourself with negative people
The people you surround yourself with can significantly impact your emotional energy. If you're constantly around negative people, it can be draining. On the other hand, being around upbeat people can be uplifting and energizing.
If you want to feel more energetic, here are some things you can do with the relationships in your life.
- Limit exposure to people who constantly complain about everything.
- Avoid gossiping and judgmental conversations.
- Set boundaries for yourself - it's not your job to please anyone.
- Connect with people who share your positive outlook on life.
- Spend time with people who make you laugh.
- Cultivate and maintain healthy relationships
Please don't underestimate the power of positive relationships in your life. They can make a big difference in your energy levels. Keeping distance from negative people and inviting people who make you feel whole can have a huge positive influence on your energy levels and overall outlook on life.
Key takeaway: Build meaningful relationships and pay attention to how the people you surround yourself with make you feel. If negative emotions arise more often than not, it might be time to reassess some of your relationships.
7. Not taking breaks
When you're constantly working or running around, it's easy to get burned out. It's essential to take breaks throughout the day to rest and recharge. This could include taking a few minutes to yourself to relax, going for a walk outside, or listening to music.
If you're feeling drained, it might be time to take a break. Here are some things you can do to re-energize:
- When you start to feel stressed, which makes you antsy, get up and move around.
- Taking a short nap, 10-30 minutes, helps refresh the mind.
- Take moment to do nothing at all, even if it's just for 5 minutes.
- Take breathing breaks throughout the day, this can help lower stress levels.
Make sure you're taking some time each day to relax and rejuvenate. This will help you feel more energetic and better able to handle stress.
Key takeaway: Take frequent breaks throughout the day to allow yourself time to rest and recharge. This will help improve your energy levels and overall well-being.
Low energy can make us feel extremely unhappy, leading to a poor sense of well-being. When our energy is low, we don't want to do anything, which can be a breeding ground for negative emotions that make us feel even worse.
The first step in reclaiming your energy is identifying the culprits zapping it in the first place. Once you've done that, you need to understand that bad habits take time to change. You'll need to practice self-compassion and cut yourself some slack as you work on making changes. Be patient with yourself and celebrate each small victory along the way. Soon enough, you'll feel more energetic and ready to take on whatever comes your way.
If you need help changing the habits that affect your health, you should consider working with a health coach. They can help you create a personalized plan to improve your energy levels and overall health.
*This article is for informational purposes only and should not be taken as medical advice. Please consult a doctor before making any changes to your diet or exercise routine.