No matter how much you try to rest, sometimes it’s hard to get your energy back. Fatigue can take many forms, whether you feel it in your mind, body, or both. There are ways to get an energy boost when sleep doesn’t seem to be enough.
Change your diet
One of the easiest things to do to get your energy back is to change your eating habits.
Practice healthier eating
Introduce healthier foods into your diet — particularly foods that’ll maintain your energy and give you a boost. This is effective because of how your body processes certain foods. For example, your body uses a lot of energy to digest animal products — especially red meat.
Your body absorbs foods like sugars and refined starches very quickly, which then leads to a lag in energy in a short time. Stick with whole grains, high fiber vegetables, nuts, and healthy oils that are absorbed more slowly to give a longer-lasting energy boost.
When you eat is as important as what you eat, so don’t skip meals — especially breakfast because it gives you more energy for the day. If you face that midday slump, eat a snack packed with an energy-inducing combination of protein, fat, and fiber like peanut butter and whole wheat crackers, yogurt, or nuts.
Enhance your regular diet with vitamins to help increase your energy. For example, Vitamin D is an excellent source of energy. The best effects of vitamin D come from the sun, but you might not be able to get enough that way, so your doctor may recommend a supplement if your levels are low. You can also get vitamin D from foods like fatty fish and fortified dairy products.
Vitamin B12 is also needed for energy. Your doctor can check to see if you have enough of this as well. Animal products and fortified nondairy milk carry helpful amounts of B12.
Reduce processed foods in your diet and eat more fresh food instead. Whole foods are an amazing source of vitamins and they replenish your energy levels.
Balance your daily drinking habits with water
Consider drinking a low-fat latte instead of coffee because the kick of protein in the milk supplies prolonged energy without the side effects.
Drinking less alcohol can also have energizing results. Alcohol is a sedative, so when you have a drink at lunch or happy hour, you risk a decrease in energy. The energy-zapping effect of alcohol is at its strongest at midday. Drink in moderation — only when you’re ready to wind down for the day.
Try replacing alcohol and caffeine with water. The body shows dehydration as fatigue, so you must keep your body well-hydrated. The effects of thirst also interrupt sleep, causing you to be sluggish in the daytime.
Besides water, you can hydrate with tea, juice, and liquid-heavy fruits and vegetables.