10 Ways to Boost Your Energy Throughout the Day

Waking up at the same time every day is critical.

Knowing what you have planned for each morning is essential.

Develop a solid morning routine that will boost your energy throughout the day.

Everyone is different, but a recommended morning routine could be the following:

Many jobs involve sitting.

If we work a desk job, it can be challenging to remember to get up every 30-60 minutes for some movement.

5-10 minutes of movement every hour will help to boost energy throughout the day.

After all, our bodies were made for moving, not sitting.

Go to bed and wake up at the same time every day.

Have a nightly routine when it comes to sleep. A strongly suggested nightly sleep rhythm can include the following:

Dr. Matthew Walker says that “the longer you are awake, the more adenosine builds up, creating an increasing urge (pressure) to sleep” (Why We Sleep, pg. 30).

Adenosine is part of our natural wake-up cycle. If we have caffeine right when we wake up, we stunt adenosine from occurring. This leads to feeling groggy in the morning and hitting a quicker crash in the afternoon.

Wait 60-120 minutes after waking up before caffeine intake. This will allow your body enough time for adenosine to build up. Once you are more alert and awake, have coffee or tea.

Waiting to have caffeine will boost the caffeine’s effect throughout the afternoon and will make you feel more energized throughout the day.

Power naps are a great way to boost energy throughout the day.

Some of the greats that incorporated naps into their daily routine include:

Diaphragmatic breathing can offer substantial benefits by clearing the mind, boosting clarity, reducing stress, and increasing energy.

When you first try to develop this habit, spending 5-20 minutes doing diaphragmatic breathing seems like a waste. However, those who take the time to do so will reap the benefits.

Don’t be afraid to throw on some light music or a calming meditation while breathing.

If we are not adequately hydrated, we will have less energy and less ability to tackle life’s tasks.

Water helps to prevent fatigue and tiredness. When we are properly hydrated, we can think more clearly and rationally.

Our ability to concentrate and reason will increase, and naturally, we will have more energy (both mentally and physically).

Sugar is a detriment. Harvard Health states, “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke.”

Sugar may give a quick energy boost, but it can end with a massive crash.

Think of what you put into your body - is it fuel or harmful?

Try to limit and refrain from sugar as much as possible! This will lead you to feel more energetic.

The thyroid controls our metabolism (how our body turns food into energy).

If our thyroid is not functioning properly, we will either have an underactive thyroid (slowing metabolism and leading to lethargy and fatigue) or an overactive thyroid (an accelerated metabolism and increased heart rate - leading also to fatigue).

Consider seeing a physician, primary care doctor, or endocrinologist to view your thyroid levels. This could strongly indicate why you may suffer from chronic fatigue and lack energy.

There are many wonderful foods and snacks that can boost our energy. Some of these include the following:

A Sabbath is the day of rest.

Whether religious or not, there is wisdom to be found in resting on the seventh day.

Whatever day this may be for you, rest and rejuvenation are essential for boosting energy.

In our day and age, we pride ourselves in the hustle and bustle. We brag about the number of hours worked rather than the profitability within the hours.

The old saying is true, “Work smarter, not harder.”

There is a reason why some have “risen to the top” and achieved their dreams.

We are not undermining hard work, but a man or woman can accomplish more in 35-40 hours of intentional, undistracted work than someone who works 80 hours. Data in flow research confirms this without question.

Our work truly begins to decline after a set amount of hours. Therefore, take time to rest. Be present with family and friends. Partake in hobbies. Watch some movies or binge a show. Go outside and garden or do woodworking.

Whatever rest is for you, do that very thing. Refrain from work on the seventh day so that your mind and body can be readily prepared for the week ahead!

If you want to continue boosting your energy and eliminating fatigue, we encourage you to jump on a call with us or continue reading the articles below.

Our team at Tiger Medical has the experience, clinical skills, and coaching acumen to help you get your health and energy back.

To talk to one of our professionals, click here to schedule your call!

For further reading, view the following articles on our learning center: