If you find yourself having difficulty staying awake, drinking multiple cups of coffee just to make it to lunchtime, and feeling sluggish, then you’re not alone. Making a few changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your life, as most of us are familiar with feeling weary and worn out at the end of the day.

Feeling lethargic is a common complaint, especially after people hit middle age, as it may lead to depression and health challenges. Below are some ways you can find your energy when feeling lethargic.

1. Exercise

Doing this almost guarantees that you will sleep more soundly. Exercise is a natural energy booster that gives your cells more energy to burn and circulate oxygen. Exercising can lead to higher brain dopamine levels, which helps elevate mood. Move around every chance you get, even while on the phone.

2. Limit alcohol consumption

Many people believe drinking an alcoholic beverage can help them fall asleep faster. However, drinking alcohol before bed can reduce the quality of your sleep, causing you to feel tired the next day. It is best to enjoy alcohol in moderation and limit the intake close to bedtime so you can sleep better.

3. Eat a nutritious diet

Eating lots of processed food high in fat and sugar can negatively affect your overall health and energy levels. Severe dietary restrictions can also cause a lack of essential nutrients and calories, which could take a toll on your energy levels.

So, consider choosing whole, nutritious foods that can provide your body with the minerals and vitamins it needs to function at its best.

4. Limit added sugar

Although sugar can give you a short-term energy boost, it can wear off quickly and leave you more tired than before. This is because high-sugar foods cause a sharp spike in your blood sugar levels and cause your body to release large amounts of insulin to transport sugar from the bloodstream to the cells.

Ensure to limit sugar intake because eating large amounts may also increase your risk of obesity and heart disease.

5. Stay hydrated

As water is incredibly important for several aspects of health, drinking it whenever you feel thirsty can boost your energy levels and keep you refreshed. Dehydration can greatly affect your mood, energy levels, brain function, and many more. So, increasing your water intake is essential if you’re very active or live in a hot climate.

6. Connect with people

Social isolation can cause tiredness and low mood, especially as you age. It can be helpful to try socializing with friends, joining a club or class, and finding a new hobby that can get you out and about.

Social connections are very important for maintaining good health. Having stronger social support could improve your mental and physical health as you age.

7. Get more sleep

Not getting enough sleep can leave you grumpy and drain your energy levels, leaving you feeling lethargic and tired the next day. Setting up a regular schedule and winding down at the end of the night by listening to relaxing music or reading a book can help you fall asleep faster.

If you have trouble sleeping, try going to bed earlier and reduce screen time before bed to make you feel more energetic the next morning.

8. Reduce stress

Stress can take a serious toll on your mental and physical health, as it has been linked with tiredness and lethargy. Unfortunately, it’s not possible to completely remove stress from your life, but if you are able to reduce your stress levels, it could help boost your energy.

9. If you smoke, consider quitting

The tar and toxins in the smoke reduce the efficiency of your lungs. Smoking can negatively affect your health and increase the risk of numerous chronic problems. Quitting smoking is great for both your overall health and energy levels, as it is associated with many health benefits.

10. Treat the underlying cause

Sometimes, lethargy may result from an underlying cause, such as depression, low testosterone, and other medical conditions. You can gain back your energy by tackling the problem from its roots. 

Bottom line

Many people lack the energy needed to function well at their best and feel extremely tired throughout the day.

However, following a balanced diet, drinking enough water, and being sociable can help boost your overall health and energy levels. Therefore, it is worth making healthy changes in your lifestyle to help you feel your best and boost your energy levels to the maximum.