Most individuals tend to grab a cup of coffee or an energy drink when feeling tired. While caffeine may provide a quick jolt of energy, it wears off quickly. Caffeine may make you feel better in the short term, but it may leave you brainstorming for your energy at a later time, and then even lead to a headache or disrupt your sleep. 

Additionally, some individuals adapt to caffeine and often need to consume much more just to feel their normal selves. However, there are healthier and more natural alternatives to caffeine that may energize us throughout the day. You can enhance your energy levels with a focus on sleep, nutrition, hydration, physical activity, and even some supplements. Below are some uncomplicated yet powerful ways to support keeping you active and alert minus the caffeine.

1. Get Enough Sleep

One of the largest contributors to low energy levels is sleep deprivation. When you do not get enough sleep or rest, you do not allow your body and brain the chance to work their best and may find concentrating and making decisions to be a challenge. Eventually, sleep deprivation can weaken your immune system and raise stress levels.

Most adults need between 7 and 9 hours of quality sleep per night to feel rested. It is important to track not only the amounf of time spent sleeping but also the quality of that sleep! Try to establish a consistent bedtime and time to wake up every day—even on the weekends. 

2. Stay Hydrated

Water is necessary for nearly every bodily function. Water carries oxygen to your cells, provides nutrients for digestion, and regulates body temperature. When the body is even moderately dehydrated, your body has to work harder, which results in fatigue and sluggishness.

You may not feel thirsty when you are dehydrated. Signs of dehydration include dry mouth, headaches, dizziness, and weakness. To prevent dehydration, aim to drink water regularly during the day. It can be helpful to drink more in the morning or after strenuous exercise or activity. An easy habit to implement is to carry a water bottle around with you and take small sips consistently. It may be tempting to drink other beverages such as coffee, soda, or alcohol, but they can actually pull the water out of the system. Drinking regular water, herbal teas, or water infused with fruit is a great way to hydrate.

3. Eat Energy-Supporting Foods

Your energy levels are influenced directly by the food you consume. Foods rich in sugars or refined carbohydrates may provide an initial boost of energy, which typically is short-term. Subsequently, with your blood sugars elevated, they will then crash and you will often feel tired or irritable. 

Instead, choose foods that will provide daily sustaining energy. Whole grains, such as brown rice and oats, will offer you sustained energy, as they release energy at a slower rate than sugary foods. Lean proteins such as poultry, fish, or plant-based proteins such as beans and lentils are good to consume as they help build and repair tissues in your body, and keep your muscle strength engaged. Fresh fruits and vegetables are essential sources of vitamins, minerals, and antioxidants that will enable a healthy metabolism and reduce fatigue. 

4. Exercise Regularly

Engaging in physical activity is an effective method to increase your energy. When you utilize your body, your heart pumps oxygenated blood to your organs and muscles. This allows your body to create more energy on its own. The body also releases more endorphins—hormones that induce positive feelings, happiness, and alertness.

You do not need to engage in strenuous exercise to experience increased energy levels. Light to moderate exercise (e.g., walking, cycling, dancing or stretching) also provides benefits for the energy levels of the body. Aim to exercise for at least 30 minutes most days of the week, and if you happen to sit for long lengths of time during the day, take mini movement breaks every sixty minutes. 

5. Manage Stress

Stress has a larger impact on your energy than you may realize. When you stress, your body expends a lot of energy reacting to the situation. You might feel anxious, overwhelmed or mentally exhausted, which will often translate to your body feeling tired as well. Developing skills to manage stress in a healthy way will protect your energy and in turn potentially improve your health in a comprehensive way. 

One helpful way of managing stress is with deep breathing. The act of consciously slow deep breathing activates calming aspects of your nervous system making you feel calmer and more centered. For example, mindfulness or meditation practices are effective tools for reducing anxiety and focus and staying present in the moment. Journaling your thoughts, or spending quiet time outdoors are helpful activities when your body needs a break.

6. Get Sunlight Exposure

Sunlight is a key factor in your body’s internal clock, also known as the circadian rhythm. Your circadian rhythm regulates sleep and wakefulness. Exposure to natural light during daytime signals your body it’s time to be awake and alert while the absence of light at night signals that it’s time for sleep. Aim for a minimum of 15 to 30 minutes each day outdoors in natural light during the day, preferably in the morning. 

If you are unable to get outside, consider opening your curtains for natural light or taking a walk on your lunch break. For those who live in colder areas with long winter months, or generally have poor exposure to sunlight, light boxes or light therapy lamps may regulate your sleep-wake cycle and mood as well. Sunlight helps your body synthesize vitamin D to support immune function and energy levels. Insufficient vitamin D levels may be linked to fatigue and weakness. 

7. Consider Supplements That Support Energy Production

If you’ve implemented all of the healthy habits listed above, and still, are feeling fatigued, you may need further assistance. Your body may be incapable of generating sufficient energy on its own. Again, there are certain dietary supplements that could improve the way your cells function. 

One supplement with some good research studies is Koenzym Q10 (Coenzyme Q10 or CoQ10). In part, Koenzym Q10 is naturally produced by the body and is present in almost every cell. It plays a key role in the production of energy within your cells. This is especially true for organs that require lots of energy, like the heart and muscles. 

Advancing age will typically result in less CoQ10 being produced by your body. And, some prescription medications, especially statin medications for lower cholesterol, will also reduce your CoQ10 levels. People with low levels can often experience fatigue and/or muscle weakness. Using a quality supplement such as Koenzym Q10 100mg Kapseln from Nutrador may assist in assisting your body to restore its natural levels. Some studies have shown Koenzym Q10 to benefit heart health, increased endurance to exercise, and decreased feelings of fatigue.