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Natural Ways To Increase Energy Levels - Man Doing Handstand On Beach

17 Natural Ways to Increase Energy Levels (And Generate Enthusiasm)

If you’re like most of us, you’d love to find a few natural ways to increase energy levels in your day-to-day life.

In these crazy busy times, being pulled in a million different directions is a feeling with which we’re all too familiar.

Work pressures, driving kids to and from school and to their extracurricular activities, along with other daily demands can all zap our energy stores.

And add life’s stresses to the mix, and it’s a wonder anyone makes it through the day at all.

Two out of every five Americans report feeling tired most of the week, and research from the Centers for Disease Control and Prevention shows that 1 in 3 adults fails to get enough sleep. And between work or school, family or friends, and all the other commitments we’re juggling, it’s easy to blame a busy lifestyle on constant fatigue. (Julie Evans and Christine Matthies, Prevention Magazine, 2018, 12 Reasons You’re Tired All The Time.)

Sneaky Little Energy Gobblers That Zap Your Energy and Enthusiasm

You’re already fully aware of which of your daily activities and responsibilities gobble up your energy reserves like hungry little Pac-men.

But what about those more sneaky energy zappers you don’t realize are also making it their daily mission to rob you of both energy and enthusiasm?

Knowledge Is Power When Searching For Natural Ways To Increase Energy Levels

To help put you back in control, here is a small sampling of possible reasons why you’re feeling low energy levels during the day:

  • Sleeping in a room that’s too warm. A warm room is not conducive to restfulness. When you’re uncomfortably warm, it’s hard to relax. And thus harder to fall asleep. The National Sleep Foundation (NSF) recommends a temperature of around 65 degrees for optimal sleep.
    natural ways to increase energy levels - sleeping woman
  • Too much ambient light in your bedroom at night. Your body produces melatonin, the sleep hormone, in darkness. Too much light inhibits the production of melatonin, making it harder to fall asleep. Keep the room dark at night, and you’ll find it much easier to get a good night’s sleep.
  • Sleeping on an old mattress or pillow. Old mattresses and pillows are uncomfortable. Comfort is essential for better sleep. The NSF recommends changing your mattress every ten years and your pillow every year.
  • Using alcohol as a sleep aid. While a glass of wine might help you fall asleep, you’ll usually find yourself becoming restless once your body has metabolized the alcohol. At that point, your rapid eye movement sleep is inhibited, making your sleep less restful. Avoid alcohol before bed and wake more refreshed and ready for the day.
  • Too much time on your smartphone or computer. We’ve already discussed the effects of light on sleep. When that light is the blue light from your smartphone, tablet, or computer screen, it’s even worse. Turn off your technology devices, or at least use them in night vision mode, and sleep better at night.
  • You’re not drinking enough water. It might surprise you to learn that even mild dehydration can make you feel sluggish. Fortunately, this has a simple fix. Get a drink of water and see how it helps pick you up. Water is truly one of the best natural ways to increase energy levels.

Small Changes Can Have a Big Effect On Boosting Your Natual  Energy Levels

Do any of the examples I’ve shown here surprise you? If so, you’re not alone. They don’t exactly spring to mind as a reason for why your body feels such low energy levels at times.

But once you realize the culprit for feeling low energy levels, there are low energy solutions you can employ when seeking natural ways to increase energy levels.

Not to mention that when you boost energy levels, you also gain more enthusiasm. A win/win all around.natural ways to increase energy levels - girl resting head in hand

One disclaimer here: If you make any of these changes and still find yourself battling low energy levels, you might want to see your doctor.

It’s important to rule out health issues, like anemia or thyroid disease when all else fails.

If you really want to benefit from natural ways to increase energy levels, let’s get started!

17 Simple Remedies For Boosting Your Energy Levels and Jump Starting Your Enthusiasm

Now that we’ve discussed some of the reasons you might be experiencing low energy levels during the day, it’s only fair that we give you some simple natural ways to increase energy levels.

This list is far from exhaustive, but with 17 examples to try, it’s likely you’ll find a few that will be just the ticket for how to increase energy and motivation.

1. Drink some water before going to bed.

True, drinking water before bed might mean you have to get up during the night to use the bathroom.

But if you don’t drink too much, when your alarm rings in the morning, you’ll want to get up if for no other reason than to use the bathroom. Thus, you’ll be far less likely to linger in bed.

Experiment a bit with liquid levels to find that sweet spot of just the right amount. Hydration is one of your best natural energy sources.

2. Eat a small snack before bed.

It’s not necessarily a good idea to pig out right before heading to bed.

natural ways to increase energy levels - yogurt and berriesBut want to know how to get energy in the morning?

Eating a small low-carb snack helps prevent early morning grogginess.

Anything that prevents you from sticking your head back under the covers and hitting the snooze button is a plus.

A few nuts, a tablespoon of peanut butter, some yogurt are all excellent options. Experiment a bit and find what works best for you.

3. Stick to a routine.

When searching for natural ways to increase energy levels, you can’t do much better than sticking to a routine.

Go to bed at the same time each night, and try and get up at the same time in the morning, even on weekends.

When your body, and mind, adjust to a regular schedule, you’ll find it much easier to get up in the morning.

4. Put your alarm clock across the room.

natural ways to increase energy levels - alarm clock by bed

Being forced to get up and quiet the noise of an alarm is a simple hack you can use to ensure you don’t lolly-gag in bed in the morning.

And I can almost hear your audible sigh of irritation. I’ve been there.

But hey, once you’re up, you’re up.

And as a morning energy booster, having to get out of bed to turn off your alarm helps you stick to your morning routine.

5. Exercise when you get up.

You may not have the time for a full-on workout in the morning if you have to get the kids off to school, and yourself to work.

But physical movement of any kind, such as a few stretches or jumping in place, is one of the best great natural ways to increase energy levels.

And if you do have some time in the morning, as morning energy boosters go, a workout is great for increasing energy levels before you start your day.

This is what Calif.-based endocrinologist and metabolic specialist Eva Cwynar, M.D., has to say on the subject:

Studies show that the more you move, the more energy you’ll have. No more excuses. Oftentimes, she finds that people don’t push their bodies hard enough. While it’s true that any exercise is good, try to really sweat. She recommends burst training, where you work at nearly 100% capacity for 45 seconds, rest for 90 seconds, and then repeat for 20 minutes. It helps burn fat for the next 36 hours and increases metabolism. (Jenna Goudreau,, 2012, The Fatigue Solution: How to Increase Your Energy In 8 Easy Steps.)

6. Eat breakfast.

Eating breakfast isn’t everyone’s cup of tea.

But the truth is, studies repeatedly show that those who eat breakfast every morning have more energy and feel more enthusiastic about the day.

Just as your car needs fuel to run, so does your body.

Depriving your body and mind of nutrients results in feeling sluggish and tired.

One of the most accessible natural ways to increase energy levels is to have breakfast.

natural ways to increase energy levels - healthy breakfast

7. Drink some coffee or tea in the morning.

Now, some people want to avoid caffeine for various reasons. If that’s you, then you may want to skip this one.

But if you’re not among those people who eschew caffeine, indulge in a cup of coffee or tea while you get ready for your day.

That little jolt of caffeine will give you just enough stimulus to help wake you up and boost your energy.

8. Drink water.

We touched on the need for hydration earlier. Even slight dehydration can make you feel sluggish.

If you’re asking yourself, “Why is my energy level so low,” try and remember when you last had a drink of water. If it’s been a few hours, it’s time to hydrate.

Dehydration can leave you feeling drained and fatigued. You don’t necessarily have to follow the “eight glasses a day” rule, but you do want to drink enough water to keep your body well hydrated. You can tell you’re well hydrated when you don’t feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up. (WebMd, 2018, 10 Ways to Boost Your Energy in 10 Minutes.)

natural ways to increase energy levels - people drinking water

9. Take small breaks, for both your mind and body.

Your body wasn’t designed to go non-stop continually. It’s important to take a little downtime to refresh yourself both mentally and physically.

Have you ever struggled to solve a problem only to walk away in disgust?

Then you come back and find the answer staring you in the face.

If so, you already know the importance of taking breaks.

Downtime is perfect for how to get energy naturally and for boosting your energy levels.

You’ll also feel less stress and think more clearly.

10. Meditate.

Meditation is a perfect way to give yourself a break and is another of your best natural ways to increase energy levels.  natural ways to increase energy levels - girl meditating

Meditation rejuvenates you, clears your mind, and restores mental balance.

When you need a little pick me up during the day, even five to ten minutes of meditation may prove to be the perfect solution.

11. Take a yoga break.

Yoga is essentially meditation through movement. The postures used in yoga help to get your blood flowing and your breath moving.

Just the movement alone involved in doing yoga is beneficial toward how to boost energy when tired. Add deep breathing to the equation, and it’s an excellent fatigue buster.

When looking for how to increase energy and motivation during the day, try doing some downward dogs or forward bends.

12. Get up and walk around.

Sometimes you need to get up and move around to get an energy boost.

Sitting all day at a desk, or even reading or watching TV, can lead to lethargy and fatigue.

Don’t be fooled into thinking you’re just tired. If you’ve been sedentary for hours, it’s more likely you just need to move around a little bit.

Get your blood flowing.    natural ways to increase energy levels - woman walking in forest

A short walk or a few jumping jacks is another of your best natural ways to increase energy levels.

13. Find ways to reduce stress.

Stress is a notorious energy thief.

When your body is stressed, it produces increased levels of adrenalin and cortisol. These increases drain your body of energy.

The simple fact is that stress uses up enormous amounts of energy stores.

Lighten up your workload where you can. Learn to say no to things you really don’t want to do.

And employ a few of the tips we’ve already covered to help relieve stress, like yoga, meditation, or going for a walk.

14. Eat at regular intervals.

Eating at regular intervals throughout the day will keep your energy levels at an even keel. Aim for smaller meals or snacks during the day, rather than heavy, carb-laden meals.

It’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. (Harvard Health Publishing, 9 Tips to Boost Your Energy Naturally.)

15. Get some sun.

Sunshine and its associated Vitamin D have been shown to enhance mood and energy levels. Even a short 10-minute walk can serve as one of your best natural ways to increase energy levels.natural ways to increase energy levels - sunshine on water

If you think about it, a walk in the sunshine combines the benefits of taking a mental break, getting some physical exercise, and reducing stress.

Sunshine might just be the big kahuna of energy boosters you can try. It’s at least in the top five.

16. Eat some nuts.

Oh, nuts.

With their high levels of folic acid and magnesium, nuts are a perfect natural energy booster. These nutrients are essential for energy and cell production.

So the next time you need an energy boost, grab some almonds or walnuts. It’s a perfect way to boost energy levels.

17. Spend some time with friends.

Ah, friends. They are the lifeblood of happiness and life enjoyment.

No doubt you’ve had days where you just feel like you can’t wait to go home and chill out in front of the TV.

That is if you can manage to drag yourself that far.  natural ways to increase energy levels - girls hanging out together

But then a friend calls and asks you to come out for a bite to eat. Your first instinct is to beg off but you muster some energy and go.

And once you’re out, suddenly you feel energized and happy. Gone is the fatigue you were laboring under just a short while ago.

Nothing raises energy levels and lowers stress like time spent with upbeat people whose company you enjoy.

Simple Changes Add Up To Big Gains In Energy Levels

Hopefully, you now have some new tips and suggestions to use natural ways to increase energy levels. Try a few of these natural sources of energy the next time you need an energy boost.

I’m betting you’ll find yourself energized and enthusiastic for whatever comes your way.

If you’re looking for some great natural ways to increase energy levels in your life, Light Of Mind is a perfect resource. Look through our shop to find info and tranformational audios for meditation and self-hypnosis designed to help you increase energy and improve your quality of life on every level. 

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