How to get more energy for an instant morning boost

How to get more energy for an instant morning boost

Morning fatigue is normal for many people. While it is important to focus on underlying causes to ensure good quality sleep, there may be ways to energize the body and help someone feel more awake in the mornings.

In this article, we discuss tips that may help a person feel energetic in the morning or wake up quicker.

How to get more energy for an instant morning boost

Share on Pinterest Drinking water first thing may help a person feel more energetic in the morning.

Someone who drinks water first thing in the morning helps provide their body with the hydration it needs to start the day. It can also ward off any sleepiness from mild dehydration. A common symptom of dehydration includes fatigue .

When a person drinks water, it stimulates other organs and systems in the body, and may encourage a more wakeful state.

Some people prefer a glass of warm water, or water with lemon and cinnamon, to further stimulate the body.

Someone who performs simple stretches helps warm up their muscles and promote circulation in the body, which could aid waking up in the morning. Many people stretch instinctively, such as moving their arms over their head, or extending their legs in bed.

A person who takes 5 minutes to stretch or perform some simple yoga poses may help awaken their muscles and body.

Exercise while tired may not sound appealing, but it can stimulate the body, get the blood flowing, and help make a person feel more alert. The workout does not have to be intense.

Simple activities, such as a short brisk walk, dancing to music, or even a few jumping jacks, can help get the heart and breathing rate up, which can wake the body up faster.

Breathing exercises can stimulate the body, as it raises oxygen within the circulation, which could make a person feel more awake.

Long, deep breaths, or guided breathing meditation techniques may help someone feel more awake and alert .

When someone wakes up to an abrupt alarm, the temptation to snooze for a few extra minutes may feel good, but it could make them feel more tired when they wake up again.

As they try to fall back asleep, they are unlikely to feel the benefits of rest, and may instead experience sleep inertia . This is the feeling of confusion and fatigue after waking up.

For many people, it may be better to immediately get out of bed and start their day when the alarm clock goes off.

If this is difficult, a person can try to keep the alarm out of reach from the bed. If they place the alarm across the room, they will be less likely to snooze, as they physically need to get out of bed and turn it off.

Cold showers in the morning may energize and invigorate. While warm showers tend to relax the body and mind, cold water may do the opposite.

A 2016 study suggests that an increased norepinephrine concentration occurs from having a cold shower.

A study in North American Journal of Medical Sciences notes that cold water causes the deeper tissue blood vessels to dilate, which increases heart rate, blood flow, and circulation. Therefore, cold showers may stimulate the body to wake up and be more alert, causing a person to feel energized.

If a person does not wish to have a cold shower, they can splash cold water on their face. This may produce a similar stimulating effect.

Some scents tend can quickly make a person feel awake or brighter, though effects vary from person to person.

Simple smells such as brewing coffee, fresh peppermint, or lemon zest may help energize someone almost instantly.

An animal study in Evidence-Based Complementary and Alternative Medicine suggests that some smells may help reduce fatigue, including essential oils of:

  • rosemary
  • peppermint
  • orange
  • clove

While the study focuses on sluggishness from exercise fatigue, the same oils may help invigorate someone in the morning.

While breakfast is important to energize the body, it may have the opposite effect if someone eats a large meal. People who consume a big breakfast may notice they feel more sluggish as the body digests their meal.

They may also rely on stimulants, such as caffeine, to give them energy.

A smaller and healthful breakfast may help people start their day quicker and sustain their energy levels. They could try porridge, cereals, eggs, fruits, and vegetables.

Stimulants are a simple way to get an energy boost in the morning. Caffeinated drinks, such as coffee and tea, are popular breakfast choices because they are effective.

However, many people can experience a caffeine crash after a few hours, and energy levels may drop to even lower than before.

A study in Open Access Journals of Clinical Trials notes that while cognitive abilities can receive a boost with caffeine, these levels reduce around 5 hours afterward. This could encourage someone to consume higher quantities of caffeine to stay awake or alert.

This can also affect sleep for that evening, and result in more fatigue the next morning.

While it may seem difficult at first, a person who avoids stimulants in the morning may have more natural energy throughout the day.

A person who takes in sunlight after waking up, for example, during a morning walk, may feel more energized. This is because the short wavelength blue light found in sunlight stimulates the brain.

A study in the Journal of Biophotonics notes that this short wavelength light is important to suppress melatonin in the brain, which is a hormone that makes a person sleepy.

The best way to ensure someone gets energy in the morning is to ensure good sleeping habits. People who wake in the morning and feel tired may wish to look at their nighttime routines, and make changes to help them get better rest.

Some research suggests that more than a third of adults in the United States do not get enough regular sleep.

Some general sleep tips include:

  • sleeping between 7-9 hours every night
  • avoiding sources of bright lights and loud noises, such as televisions, computers, and mobile screens
  • turning off all bedroom lights
  • listening to the body’s sleep signals
  • going to bed and waking up around the same time every day
  • trying a relaxing routine, such as a warm bath, or reading
  • avoiding stimulants or exercises shortly before bedtime

There are several ways to help someone get more energy in the morning. While these tips will work for many people in the short term, it is important to create long-term habits that help them feel energized throughout their day.

A person can practice a combination of good sleep habits and morning routines to help them muster enough energy in the morning.

Feel better, and think more clearly, with our tips

Zenya Sirant December 23, 2013

How to get more energy for an instant morning boost

Conquered the cycle of caffeine dependence? Mourn not the loss of your artificially amped grey matter. Joanna Osborne, a registered dietitian at Toronto’s Women’s College Hospital, offers sound advice for fighting the mental blahs with a plan of dietary action. Osborne admits: “These foods might not provide the instant burst of energy that we experience with caffeine, but they’ll provide a steady stream of fuel to keep you energized and boost your brainpower throughout the day.”

Fabulous fibre Glucose is the brain’s preferred fuel source, which your body metabolizes from the carbohydrates you eat. Opting for high-fibre sources such as whole grains over refined ones is a more efficient use of fuel. “They provide a sustained source of energy because the fibre slows the absorption of the carbohydrates,” Osborne says, ”which helps prevent the dramatic rise and dreaded fall of blood sugars that follow eating sugary foods.”

Pro protein Including a source of protein at each meal not only enhances satiety but can also support mental alertness. According to Osborne, “proteins provide amino acids (such as tyrosine), which make up the neurotransmitters that carry messages between brain cells.” Memo received: Stock up on such protein-rich foods as legumes, fish, poultry, meats, nuts and dairy products, stat.
Vital vitamins A daily multivitamin will suffice, but if you can source your vitamins from a balanced diet, Osborne affirms it would serve you better. “A balanced, nutrient-rich diet is vital to supporting brain function; vitamins C, B12, B6 and minerals such as iron, allow your body and brain to convert the food you eat into energy.”

Water works In addition to a well-balanced diet, staying well-hydrated can help improve how alert you feel. Here’s why: “Water serves as a nutrient transportation system to the brain,” Osborne explains. “We need nutrients to fuel us, but we need water for those nutrients to travel throughout the body and brain.” Sip up. Another benefit to guzzling water throughout the day is the reduced urge to cave into your cravings for less than healthy fare.

Go mega Garnering good press for benefits that range from heart health to arthritis, “Omega-3 fatty acids play a big role in brain function, as well as nerve communication,” says Osborne, “which helps iprove mental performance.” Super sources of omega-3s include salmon, trout, ground flax seed, flax seed oil and walnuts.

Break for breakfast Branded the most important meal of the day, there’s good reason why: After a night’s hiatus of nutrients, the brain needs a revamp. “Eating a healthy, balanced breakfast, every day, can help improve concentration and maintain your energy levels throughout the morning,“ Osborne says. Consider morning nibbles such as high-fibre cereal with milk and fruit, oatmeal with yogurt and fruit or a vegetable omelette with some whole grain bread to start the day off with a store of power.

This article was originally published on January 10, 2011.

How to get more energy for an instant morning boost

4 Ways To Boost Your Energy In The Morning If You’re Working From Home

The pandemic killed the commute to work. Working from home is likely to continue in the next few months, and we all get some extra time every morning. But what’s the best way to spend it? Our morning routine sets the tone for the rest of the day, so taking some time to work on self-care is definitely a smart idea. Reset the alarm and give yourself that hour to boost your body. Here’s how.

Take A Sound Bath

Living in a pandemic world is no easy feat. Some are lucky to even bother brushing their teeth before powering up their computers. It doesn’t have to be this way though. Instead of immediately heading to your computer or grabbing your phone, try a sound bath – a meditative experience where you are “bathed” in sound waves and vibrations. Through the tones of Tibetan bowls, gongs, and other instruments, your body is offered an opportunity to resonate with a healing frequency. Immersing yourself in positive vibes can help you increase focus and clarity to jumpstart your day.

Learn To Let Go Of Negative Thoughts

Releasing grudges and letting go of negative niggles can feel difficult at first. But I have some good news. Once you start to release your grip, letting negative thoughts pass becomes increasingly easier. A few quick tips: don’t build a narrative around negative emotions. They’re harmful stories that you’re telling yourself. Instead of suppressing or arguing them, recognize these thoughts for what they are. “This is anger. This is grief. This is frustration.” By doing so, you won’t feel forced to act on them anymore. If you’re into meditation, observe your thoughts non-judgementally and watch them float like leaves on a stream or passing clouds.

Enjoy A Morning Walk

Like many great minds of the past, try going for a walk in the morning. A morning walk combines physical activity with the opportunity to improve mental clarity. The American Psychological Association confirms that it will leave you feeling positive and upbeat. Research shows that walking opens up a free flow of ideas, which will make you better at problem-solving than if you were sitting or remaining sedentary. This is especially the case if you walk outdoors and are able to connect with nature.

How to get more energy for an instant morning boost

Play Some Morning Relaxing Music

Integrating music into your morning routine can completely shift your energy. Relaxing, peaceful music causes the brain to increase the production of chemicals that activate happiness. Get into the habit of putting some music on before zoning into work. Here are a few reasons why listening to music first thing in the morning will change your life.

For more ideas on the best practices to help you make the most of the extra time working from home gives you, keep following Meditation Relax Club here and on our social networks.

More Energy = Better Results

Lifestyle

How to get more energy for an instant morning boost

You’ve been hitting the gym for some time. You’re making it part of your regular routine and putting in the hours; always trying to bust out the right number of reps. But after all that work, you don’t feel like you’re maximizing your workout due to a lack of energy. Sometimes you find your energy lacking and wondering why you can’t run as far or lift as much as you usually do. It could all come down to your diet.

Nutrition is important for every aspect of our lives. Exercising and eating well go hand-in-hand for living a well-balanced life, but some gym-goers aren’t getting the nutrients they need to crush their goals in the gym. While they may find themselves drinking protein-packed smoothies after their workouts, they’re not providing their bodies with the necessary fuel beforehand to maximize all the energy they’re spending.

It’s time to put a little more thought into what you eat before working out so you can reach your goals faster and feel healthier in and out of the gym. It won’t take much effort, and the results will be well worth it. Here are five great pre-workout foods to help you boost your energy before a workout.

How to get more energy for an instant morning boost

5. Almond Butter

Simple. Nutritious. And oh so tasty. Almond Butter is rich in calcium, protein, and filled with the good kinds of fat . While it’s nutritionally comparable to peanut butter, almond butter is packed with even higher amounts of Vitamin E and iron, helping make the higher price tag a little easier to stomach.

For a healthy, energy-boosting pre-workout snack, all you have to do is spread some almond butter on a few apple slices, celery sticks, or try adding a Tbsp into a smoothie. And if you have a little more time, check out our delicious almond butter stuffed french toast for a delicious pre-or-post workout meal.

4. Blueberries

Having the right kind of sugar can help you excel in the gym. No, this is not an excuse to chow down on your favorite candy bar – you’re looking for the natural kind of sugar! Reach for a handful of blueberries for a sweet pre-workout snack. What makes these tiny fruits so effective for exercising is that they’re a complex carb, which helps provide sustained energy for the gym.

Another benefit of blueberries is that they’re known to improve brain function. Besides giving your memory a boost, they’ll also enhance your focus — perfect for keeping you on top of your game and staying in the zone when working out.

And if you’re wanting to start your morning off before heading to the gym, check out awesome Blueberry Banana Protein Shake.

3. Protein Balls

You’ll have to spend a little time in the kitchen (very little), but having some homemade protein balls on-hand before hitting the gym is well worth it. Not only do they taste great, but they’re far cheaper than buying protein bars and are perfect highly-customizable snacks. After mixing in some protein powder, feel free to add in natural peanut butter, raw honey, coconut, oats, cranberries, cinnamon, or whatever combination you prefer.

Not sure where to start? We’re a bit partial to our recipe.

2. Greek Yogurt

Greek Yogurt has exploded in popularity over the past few years — and for good reason. Besides being loaded with probiotics, helping keep your weight in check , and strengthening your bones with calcium and Vitamin D, Greek Yogurt is also an ideal pre-workout food.

Carbs provide that extra energy you need for your workouts and Greek Yogurt is loaded with them. Not only that, but you’ll find a healthy amount of muscle-building protein to help you blast through a run or weightlifting session. Another awesome benefit is that Greek Yogurt can stave off hunger, which is perfect for when you’re in the middle of a long workout.

How to get more energy for an instant morning boost

1. Oatmeal

Filled with complex carbohydrates to deliver slow-release energy, oatmeal is an unsung hero when it comes to pre-workout foods. Incredibly easy to make (just add hot water!) and inexpensive, make this breakfast classic one of your go-tos whenever you’re ready to hit the gym.

Pro tip: for an even greater extra energy boost, add in some protein power or a Tbsp of almond butter to your oatmeal.

And if you’re just not an oatmeal person, give this tasty recipe a chance to change your mind. Check out our Overnight Oats for a new take on an old classic.

Feel better, and think more clearly, with our tips

Zenya Sirant December 23, 2013

How to get more energy for an instant morning boost

Conquered the cycle of caffeine dependence? Mourn not the loss of your artificially amped grey matter. Joanna Osborne, a registered dietitian at Toronto’s Women’s College Hospital, offers sound advice for fighting the mental blahs with a plan of dietary action. Osborne admits: “These foods might not provide the instant burst of energy that we experience with caffeine, but they’ll provide a steady stream of fuel to keep you energized and boost your brainpower throughout the day.”

Fabulous fibre Glucose is the brain’s preferred fuel source, which your body metabolizes from the carbohydrates you eat. Opting for high-fibre sources such as whole grains over refined ones is a more efficient use of fuel. “They provide a sustained source of energy because the fibre slows the absorption of the carbohydrates,” Osborne says, ”which helps prevent the dramatic rise and dreaded fall of blood sugars that follow eating sugary foods.”

Pro protein Including a source of protein at each meal not only enhances satiety but can also support mental alertness. According to Osborne, “proteins provide amino acids (such as tyrosine), which make up the neurotransmitters that carry messages between brain cells.” Memo received: Stock up on such protein-rich foods as legumes, fish, poultry, meats, nuts and dairy products, stat.
Vital vitamins A daily multivitamin will suffice, but if you can source your vitamins from a balanced diet, Osborne affirms it would serve you better. “A balanced, nutrient-rich diet is vital to supporting brain function; vitamins C, B12, B6 and minerals such as iron, allow your body and brain to convert the food you eat into energy.”

Water works In addition to a well-balanced diet, staying well-hydrated can help improve how alert you feel. Here’s why: “Water serves as a nutrient transportation system to the brain,” Osborne explains. “We need nutrients to fuel us, but we need water for those nutrients to travel throughout the body and brain.” Sip up. Another benefit to guzzling water throughout the day is the reduced urge to cave into your cravings for less than healthy fare.

Go mega Garnering good press for benefits that range from heart health to arthritis, “Omega-3 fatty acids play a big role in brain function, as well as nerve communication,” says Osborne, “which helps iprove mental performance.” Super sources of omega-3s include salmon, trout, ground flax seed, flax seed oil and walnuts.

Break for breakfast Branded the most important meal of the day, there’s good reason why: After a night’s hiatus of nutrients, the brain needs a revamp. “Eating a healthy, balanced breakfast, every day, can help improve concentration and maintain your energy levels throughout the morning,“ Osborne says. Consider morning nibbles such as high-fibre cereal with milk and fruit, oatmeal with yogurt and fruit or a vegetable omelette with some whole grain bread to start the day off with a store of power.

This article was originally published on January 10, 2011.

How to get more energy for an instant morning boost

4 Ways To Boost Your Energy In The Morning If You’re Working From Home

The pandemic killed the commute to work. Working from home is likely to continue in the next few months, and we all get some extra time every morning. But what’s the best way to spend it? Our morning routine sets the tone for the rest of the day, so taking some time to work on self-care is definitely a smart idea. Reset the alarm and give yourself that hour to boost your body. Here’s how.

Take A Sound Bath

Living in a pandemic world is no easy feat. Some are lucky to even bother brushing their teeth before powering up their computers. It doesn’t have to be this way though. Instead of immediately heading to your computer or grabbing your phone, try a sound bath – a meditative experience where you are “bathed” in sound waves and vibrations. Through the tones of Tibetan bowls, gongs, and other instruments, your body is offered an opportunity to resonate with a healing frequency. Immersing yourself in positive vibes can help you increase focus and clarity to jumpstart your day.

Learn To Let Go Of Negative Thoughts

Releasing grudges and letting go of negative niggles can feel difficult at first. But I have some good news. Once you start to release your grip, letting negative thoughts pass becomes increasingly easier. A few quick tips: don’t build a narrative around negative emotions. They’re harmful stories that you’re telling yourself. Instead of suppressing or arguing them, recognize these thoughts for what they are. “This is anger. This is grief. This is frustration.” By doing so, you won’t feel forced to act on them anymore. If you’re into meditation, observe your thoughts non-judgementally and watch them float like leaves on a stream or passing clouds.

Enjoy A Morning Walk

Like many great minds of the past, try going for a walk in the morning. A morning walk combines physical activity with the opportunity to improve mental clarity. The American Psychological Association confirms that it will leave you feeling positive and upbeat. Research shows that walking opens up a free flow of ideas, which will make you better at problem-solving than if you were sitting or remaining sedentary. This is especially the case if you walk outdoors and are able to connect with nature.

How to get more energy for an instant morning boost

Play Some Morning Relaxing Music

Integrating music into your morning routine can completely shift your energy. Relaxing, peaceful music causes the brain to increase the production of chemicals that activate happiness. Get into the habit of putting some music on before zoning into work. Here are a few reasons why listening to music first thing in the morning will change your life.

For more ideas on the best practices to help you make the most of the extra time working from home gives you, keep following Meditation Relax Club here and on our social networks.

Surprising ways to get more energy including stress relief and healthy eating

How to get more energy for an instant morning boost

Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

2. Lighten your load

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise

Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

4. Avoid smoking

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep

If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:

  • Avoid napping during the day.
  • The first night, go to bed later than normal and get just four hours of sleep.
  • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
  • As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.

6. Eat for energy

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.

7. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Limit alcohol

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.

9. Drink water

What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

Image: ©Gilaxia | GettyImages

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How to get more energy for an instant morning boost

If you’re feeling sluggish or crappy it can take so much more effort to stay consistent and focused on your money saving goals. Most of us start thinking about some caffeine around 3:00pm (is this you too?) so that means we’re start wandering around looking for that ol’ coffee shop or pop machine. Those quick caffeine trips start to add up quick and before you know if you’ve got yourself a habit. So, before rushing off for that caffeine burst try these 18 techniques for more energy now (without relying on coffee or Red Bull to do it!), and you’ll be well on your way to keeping your money saving goals in line.

18 Tips for More Energy Now (Without Drinking Coffee or Red Bull!)…

1. Get some exercise

Sure, you’re reading this because you’re tired and need more energy, so why in the world would you want to exercise right now?! While it’s difficult to motivate yourself to move when you’re tired, a brisk walk or a few minutes of physical activity will boost your energy level way more than caffeine will.

2. Decrease the room temperature

When you are comfortably warm, your body naturally wants to relax and take a nap. When you are slightly cooler, your body will burn more calories in an effort to keep itself warm, and pump more blood.

3. Have an energy boosting snack

When you feel lethargic you may be tempted to reach for a candy bar or other sugary snack. Sugar can give you a quick energy boost, but it’s followed by a crash that leaves you feeling worse than before you snacked! Choose energy boosting snacks like peanut butter on apples, string cheese and turkey or chicken slices, almonds, quinoa, or dried fruit.

4. Drink a lot of water

Most of your brain and your body is water and the majority of people simply do not drink enough water to stay hydrated. When you are even just slightly dehydrated, everything in your body will slow down. This leads to feeling tired.

5. Eat smaller and more frequent meals

When you overeat you will feel sleepy because your body is attempting to digest the enormous amount of food you just consumed! Eat smaller, healthy, and more frequent meals throughout the day to help maintain your blood sugar, energy levels, and minimize hunger.

6. Practice stress relief techniques

If you are under chronic stress the hormones your body releases will zap your body of energy. Not only will you feel tired, but you will probably experience weight gain as well as a compromised immune system. Take a few moments each day to de-stress with deep breathing exercises or a quick yoga session. You may be surprised how reducing stress can contribute to increased energy!

7. Use coconut oil

Cook with coconut oil for an immediate and long-lasting boost of energy. Coconut oil contains medium chain fatty acids which are known to increase energy. It also has additional health benefits including improving the functioning of your thyroid.

8. Stop skipping breakfast

Even if you feel rushed in the morning, find a way to fit in breakfast. A breakfast with protein is going to keep you feeling full and energized throughout the morning. Make a healthy breakfast a daily ritual, and you’ll notice improved energy throughout the entire day.

9. Learn to power nap

If you failed to get enough sleep at night, learn how to power nap for an optimum energy boost! The trick is to sleep for about 20 minutes. If you sleep longer than 20 minutes, your body thinks its bedtime and you’ll wake up even more tired than you were when you napped (and may have trouble sleeping later that night!)

10. Get and keep a sleep schedule

Figure out when you feel your best – on seven hours sleep, eight hours sleep or ten. Pay attention to what time you go to bed and fall asleep the easiest, and keep to a consistent sleeping and waking schedule for the best improvement in your natural energy levels.

11. Listen to energetic music

You may love classical or soft; soothing music but that has a tendency to slow your energy flow. Listen to energetic and upbeat music to help keep your energy high. (Here are some free radio station recommendations.)

12. Manage your mood

If you are feeling especially negative or concentrating on all that is going wrong in your day, you are naturally going to feel more tired than if you were focusing on the positive aspects of your day. A positive mindset is one of the best, natural ways for improving your energy level.

13. Sit or stand up straight

If you slouch, your blood can’t flow properly throughout your body and even your brain isn’t as alert as when you are sitting or standing with good posture. Sitting or standing with good posture requires that you engage muscles that aren’t used when you slouch and you will naturally feel more energetic.

14. Consider herbal supplements

Several herbal supplements have been shown to improve energy. Cinnamon, kelp, ginseng and licorice root have all been shown to boost energy levels.

15. Take vitamin B

Vitamin B will help boost your energy levels and improve anxiety, concentration and decrease depression. Vitamins tend to have the best results when taken with a meal.

16. Take a cold shower (or splash water on your face!)

How often do you take a hot shower to relax? If you need a quick pick-me-up, a cold shower will stimulate your body and mind and make you more alert. If you don’t have time to take a shower or simply can’t bear the thought of a cold shower, splash cold water on your face for a similar energy boost.

17. Keep your mind alert

Try crossword puzzles or other quick games that require thought during breaks or down time. Keeping your mind going and shifting gears temporarily will help maintain your energy level.

18. Do a headstand

Or… just bend over and let the blood rush to your head. This is one of my favorite tips because it works so quickly!

What are your favorite ways to have a burst of instant energy without caffeine?

What’s the hottest commodity around? Forget oil, gold or soybeans — for many people, it’s sleep.

We all want it, and few of us get enough. The Internet abounds with exhortations to sleep more, but what if you just can’t? Between meetings and soccer practices and getting dinner on the table, sometimes it’s impossible to get the recommended eight hours.

The most important, non-negotiable energy source is a true good night’s sleep (just ask Arianna Huffington), but if it’s one of those days where you still need a little extra help, there are ways to give yourself a boost of instant energy. Since we know you’re probably too busy (or tired) to go looking for ’em, we partnered with Garnier to bring you 10 natural tricks for feeling energized and more rested.

1. Bite into a lemon.

How to get more energy for an instant morning boost

Need an instant (and all-natural) pick-me-up? Bite into a lemon: the tart citrus flavor is sure to make your eyes pop open. Consider keeping a few at your desk to help you get through those dreaded afternoon slumps.

2. Take a walk

How to get more energy for an instant morning boost

Getting your blood pumping is a great way to feel energized, and even the busiest of people can fit a quick walk into their schedule. Have a call with a client? Take it while cruising around the block. Ran out of applesauce? Pop your toddler in a stroller and head to the neighborhood store.

3. Jump on the peppermint train
How to get more energy for an instant morning boost
When you think of aromatherapy, relaxing scents like lavender and jasmine probably come to mind. But did you know scents can also make you feel more awake? One of the most powerful is peppermint; incorporate it into your day by sniffing peppermint oil, chewing peppermint gum or using peppermint body wash.

4. Meditate
How to get more energy for an instant morning boost
Meditation is all the rage right now, and for good reason: it can lead to reduced stress, increased self-awareness, and better concentration. In other words, if you meditate regularly, it may become easier for you to maintain focus,- even when you’re tired. For a painless way to get started, download the Lucent app, which helps you meditate for five minutes each morning.

5. Drink a glass (or three) of water
How to get more energy for an instant morning boost
The bad news: failing to replace just 1.5 percent of your water weight can lead to low energy levels. The good news: staying hydrated is free and easy. To encourage this healthy habit, try keeping a good-looking reusable water bottle in your purse, and flavor your H20 with a squeeze of fresh lemon (which, as we mentioned above, is another natural energy booster).

6. Try the “breath of fire”
How to get more energy for an instant morning boost
This breathing technique is beloved by yogis as a way to bring oxygen to the brain, increasing both circulation and energy. It involves taking a series of short, intense exhales, followed by a slow inhale; here’s a video tutorial to help you get started.

7. Pump up the tunes
How to get more energy for an instant morning boost
It’s amazing how much music can affect your mood. Whether you’re in the car or at work, turning on some upbeat music is a surefire way to feel more awake. For an extra shot of adrenaline, try one of Songza’s many playlists devoted to boosting your energy.

8. Tell yourself you slept well.
How to get more energy for an instant morning boost
Though it sounds far-fetched, science backs up this simple mind trick; when participants in a study were told they slept well, they performed better on cognitive tests. So keep this trick up your sleeve for the next time you’re nodding off passing out during a meeting — it could be just the wake-up call you need.

9. Hop in a hot/cold/hot/cold shower
How to get more energy for an instant morning boost
Though you may think your hot shower wakes you up in the morning, that’s just because you haven’t tried hot and cold hydrotherapy. Give it a shot: in 30-second increments, turn on only cold water, then really hot water (though not scalding!) and, finally, really cold water. We’re pretty sure that’ll get you ready for your day! If showering isn’t an option, try splashing some cold water on your face — simple, but extremely effective.

10. Practice self-acupressure
How to get more energy for an instant morning boost
The Chinese have been using the art of acupressure for thousands of years, and modern studies confirm that applying pressure to certain parts of your body might help you stay awake. To feel revitalized, try massaging these points: the top of the back of your neck on both sides, the back of your hands in between the thumb and forefinger, just below both knees and the center of the soles of your feet.

Surprising ways to get more energy including stress relief and healthy eating

How to get more energy for an instant morning boost

Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

2. Lighten your load

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise

Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

4. Avoid smoking

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep

If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:

  • Avoid napping during the day.
  • The first night, go to bed later than normal and get just four hours of sleep.
  • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
  • As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.

6. Eat for energy

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.

7. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Limit alcohol

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.

9. Drink water

What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

Image: ©Gilaxia | GettyImages

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