Most of us find that our energy levels are inconsistent. Some days we feel great from when we wake up in the morning to the last thing at night, but most of the time we have energy slumps in the afternoon, days where we struggle to get going at all, or times when getting to bedtime is struggle. When we’re tired and energy is lacking, it can be hard to work productively, enjoy free time, or feel positive and enthusiastic about life.

The good news is, boosting your energy levels doesn’t have to be difficult. There are plenty of natural ways that you can enjoy higher energy levels and feel more consistently alert. Here’s a look at seven of the best.

Get into a Sleep Routine

Sleep is obviously one of the best things for your energy levels. But too much sleep can be as bad for you as not enough, and the worst thing that you can do is sleep far more than you need to on some days and nowhere near enough on others. Try to get into a routine, with the same hours of sleep every day – ideally between 6 and 8 hours –and you’ll soon start to feel more energetic and find getting out of bed easier.

Reduce Caffeine

Caffeine can be a great energy boost, and there’s nothing like a cup of coffee to get you going in the morning. But too much can lead to a big slump in energy, and even leave you feeling a little unwell.

You might not want to give up coffee but reducing your intake and trying other energy-boosting drinks can be a great idea. Water and healthy fruit smoothies are both great for hydration and boosting your energy levels and kratom tea can be a great option if you are looking for an easy boost.

Eat Little and Often

Eating large meals usually leaves us feeling bloated, tired, and in need of a lie-down. Instead of three large meals, eating smaller amounts more regularly can help. Team this with intuitive eating, which is the practice of eating mindfully when you are hungry and stopping when you are full, and you might start to feel lighter and more alert.

Exercise Sensibly

Exercise can boost your energy levels, but it won’t happen overnight, and pushing yourself too hard looking for these highs can have the opposite effect. Instead, exercise regularly, gradually increasing your workouts as you start to feel fitter and more energetic.

Learn to Control Your Stress

Stress is exhausting, but it’s a common side effect of a busy modern life. Find ways to reduce stress, and you’ll sleep better and feel less weighed down by life. Common ways to control stress include:

  • Exercise
  • Spending time with friends
  • Healthy eating
  • Meditation
  • Creative hobbies
  • Time off

Cook from Scratch

Processed foods can leave us feeling sluggish and bloated. Try to cook from scratch, avoiding processed ingredients and filling your meals with energy-boosting ingredients, vitamins, and minerals.

Perfect the Power Nap

A long nap typically makes us feel worse. With practice, however, you can get really good at having quick 5–10-minute naps which give you a huge boost.

For most of us, it’s a combination of simple lifestyle changes that has the biggest and best impact on our energy levels. Try making small changes to your lifestyle, prioritizing healthy, sustainable adjustments and swaps, and you are bound to start feeling more alert and awake in no time.

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