Staying Sharp: How to Wake up Full of Energy & Remain Active Through the Day

High energy and sharp focus are highly desirable traits in the modern world. But thanks to our fast-paced, not-so-healthy lifestyles, it isn’t uncommon to find yourself craving a snooze even before noon. Almost everyone is familiar with being tired or exhausted, but being tired all the time is a sign of several unhealthy habits, an underlying medical condition, or a nutritional deficiency. Many of us might spend considerable sums of money on supplements to take care of our energy levels, however, some of these methods may not be backed by sufficient scientific evidence, and might instead cause more harm than good

So how to stay energized throughout the day? Thankfully, there are a number of lifestyle changes that you can implement to stay naturally energetic. These methods can be used by anyone since they make minor changes to your daily routine. Read on as we help you answer pressing questions like ‘How to get more energy in the morning?’ 

how to stay energized

How to Stay Energetic Naturally

You can follow these simple routine modifications to join the high-energy club and sail through your day with ease. Here’s what the key elements entail: 

  • Get Adequate Sleep
    • Most people don’t sleep enough, and this reflects an inability to control one’s energy levels. 
    • Insufficient sleep is one of the biggest impediments to performance, and it’s integral that you get at least 7 hours of sleep every night.
    • Several individuals stay up late into the night, causing them to feel lethargic, moody, and dull throughout the day. 
    • Not sleeping enough also leads to an array of serious health risks that include chronic diseases such as heart disease, diabetes, and obesity. 
    • If you have a consistent problem with sleeping or with sleeping for a sufficient period at a stretch, make sure to reach out to your doctor. 
    • Insomnia is a condition that impairs your ability to sleep and also affects its quality. It has a serious impact on your energy levels. 
    • To ensure you wake up full of energy every morning, it’s important to get to bed on time. 
  • Exercise Frequently
    • Apart from the obvious effects of exercise such as increased levels of fitness and reducing the risk of obesity, daily exercise has also shown effects that combat fatigue and lethargy
    • Exercise can help you normalize your sleep cycle and ensure that you get quality sleep every night. 
    • Working out regularly also helps your brain secrete endorphins that have great benefits such as increasing pain resistance, the reduction of heart disease risk, and improved sleep. 
    • Regular exercise improves mental health, cognitive function, and enables you to take care of your energy levels better. 

energy levels by age

  • Overworking & Stress
    • A commonly overlooked reason for constant fatigue and low energy levels is working excessively and stress. 
    • Overwork leads to lower sleep hours, which in turn affects your health as a whole, as discussed earlier. 
    • If you intend to implement lifestyle changes that help you address the question of how to stay energetic, it’s imperative to prioritize tasks and cut back on the excess hours of work. 
    • If this is not possible due to the nature of your work, it might be helpful to indulge in relaxation techniques such as meditation, mindfulness, and yoga to help you combat stress
    • Stress is another leading contributor to low energy levels. Excess stress can lead to a large trove of serious health complications that result in chronic physical and mental health conditions. 
    • If you wish to truly wake up fresh every morning, it begins with an attempt to consciously remove stress from your life. 
    • You may wish to consult a mental health professional to help you in this endeavor so you can learn how to de-stress and control your energy better. 
  • Exercise Moderation While Drinking
    • Alcohol is quite popular for its sedative effects. Consuming alcohol during the day might seriously affect your energy levels, and limit your ability to carry out your tasks effectively. 
    • Though a lot of people consider having alcohol right before bed might help them sleep better, studies have shown alcohol might in fact have a detrimental effect on sleep quality instead. 
    • Alcohol also increases the frequency of urination by a phenomenon called diuresis. This effect has the potential to disturb your sleep at night since you would have to visit the bathroom often. 
    • Be sure to limit your alcohol intake especially before bedtime, and exercise moderation so you can take care of your energy levels better the day after. 
  • Eat Healthily
    • Nutrition is an integral part of understanding how to stay energetic, as food directly translates to energy levels over time. 
    • Malnutrition can be a serious impediment to achieving your true potential, and a variety of vitamin and mineral deficiencies can manifest as lethargy and fatigue. 
    • The lack of iron can result in anemia and low hemoglobin levels. This can lead to impaired oxygen levels in the blood that directly cause fatigue. 
    • A deficiency in vitamins such as vitamin D can also cause symptoms such as muscular fatigue, lethargy, and an increased chance of fractures. 
    • If you suspect your nutrition might be lacking, visit your doctor and get tested for vitamin deficiencies. Lenco has a test to help you determine your vitamin levels to help you understand how to stay energetic. 
    • Though energy levels by age may vary, nutrition forms the backbone of your energy reserves, without which performing efficiently is not possible. 
    • Optimal nutrition is also the answer to questions like how to get more energy while pregnant, and how to increase energy after 50. 
  • Quit Smoking & Limit Caffeine
    • Smoking has a large number of health risks, and this includes insomnia. 
    • Nicotine found in tobacco is a stimulant and causes you to lose sleep. The tar in smoked tobacco can reduce your lung capacity, which affects overall oxygen saturation in your blood. 
    • Reduced oxygen in the blood can manifest as fatigue, tiredness, and lethargy. 
    • If you have the habit of smoking, try and kick the habit by taking help
    • Caffeine is another stimulant that can limit your body’s ability to fall asleep. However, if you’ve thought about how to get energy without caffeine, it’s important to limit its use beyond the afternoon. 
    • Caffeine can also raise your heart rate and affect sleep quality; important points to note when you’re trying to take care of your energy levels for the following day. 

 how to wake up full of energy

  • Cut Down Processed Food, Added Sugar, & Hydrate Sufficiently
    • Processed foods and added sugars can provide a temporary energy boost due to the mechanism by which they raise blood sugar so quickly. 
    • However, the high blood sugar caused by these foods lasts only for a short while, following which there’s a slump in blood sugar that can lead to a feeling of sluggishness. 
    • To ensure you have sufficient energy to go through the day without getting sleepy, incorporate whole foods and foods with a low glycemic index. 
    • Eat a good amount of fresh fruits and vegetables, lean meat, and unsaturated fat. These foods have a low glycemic index and provide comprehensive nutrition.
    • Along with keeping your diet clean, it’s also important to drink plenty of water. Dehydration has serious effects on your attention span, cognitive ability, and energy levels. 

A large portion of the population suffers from low energy levels, however, knowing how to stay energetic and how to wake up full of energy comes with practice and deliberate daily effort. Irrespective of variations in energy levels by age, getting enough sleep, eating well, exercising, and drinking plenty of water can help you turn around your dull state into one full of energy and vigor.