Finding yourself struggling to get through the day without a nap or lots of coffee?
You’re not alone, but feeling excessively drained and fatigued is no way to get through life. Although you may become more easily fatigued as you age, it shouldn’t affect your quality of life.
Fortunately, there are several approaches that may help you naturally increase your energy levels and feel more awake, alert, and engaged in your day-to-day life.
In this article, you’ll learn seven ways to boost your energy naturally—including lifestyle and supplement recommendations.
1. Get enough high-quality sleep
If you’re feeling over-tired during the day, then your very first question should be “How am I sleeping these days?”.
If you’re not getting at least 7 hours of restful, uninterrupted sleep each night, then one of the main reasons you’re feeling tired is because your body needs more rest.
Sleep is vital for physical recovery as well as optimal cognitive function, and feeling tired during the day serves as a “check engine” light to warn that you may not be getting enough.
Here are some tips to help you troubleshoot your sleep habits:
- Try to go to bed and wake up at the same time every day (even on weekends)
- Dim the lights in your home when the sun goes down or consider installing red lights or salt lamps
- Avoid electronic screens for at least 30 minutes to an hour before bed
- Keep your bedroom slightly cool
- Drown out noise using white noise, like a fan or a white noise machine
- Sleep in a completely dark environment (use a sleep mask if needed)
- Invest in a comfortable and supportive mattress and pillow
- Start your day with 10-30 minutes of sunlight outdoors (even if it’s cloudy) and bonus points if you go for a walk or get some activity in simultaneously!
2. Engage in cardio exercise most days
It may seem counterintuitive at first, but exercising may actually help increase your energy levels in two key ways.
First, exercise may help you sleep better. Several studies have found that consistent exercise can help increase sleep time, sleep quality, and sleep efficiency. Additionally, exercising regularly may help reduce the time it takes you to fall asleep. Some studies have even found that you can experience improvements in your sleep even after just one exercise session—which may be a great motivator if you are currently leading a sedentary lifestyle.
Exercise also helps you to recalibrate your Circadian rhythm, or your body’s internal clock that regulates sleep and wakefulness. This rhythm is primarily dictated by hormones. Research has found that consistent cardio exercise in older adults improves the cortisol awakening response (CAR), making it easier for them to wake up in the morning.
According to the Physical Activity Guidelines for Americans, you should aim for 150-300 minutes of moderate intensity exercise each week. While any exercise is beneficial, exercising in the morning, outdoors might be exceptionally helpful for energy, health and longevity.
3. Spend time in the sun
Light and darkness play a huge role in the regulation of your Circadian rhythm. Light—particularly natural light from the sun—is energizing, while darkness has the opposite effect.
During the day, make sure your home is bright. Open curtains to allow natural light in, and make it a point to spend some time outside when the sun is high overhead—even if it’s just a few minutes.
In the winter or in regions that are typically cloudy, you may even want to invest in a light therapy lamp—which allows you to be exposed to light similar in intensity to the sun. Make sure to use it during the day if it’s needed to promote a more regular Circadian rhythm.
4. Take steps to reduce stress
Despite all the technological advances we have, our lives today are more busy and stressful than ever before. And without some ways to relieve the pressure, all that tension can cause you to feel totally fatigued and zapped of all your energy—regardless of how much sleep you get.
For this reason, stress management plays a key role in reducing daytime fatigue. You should try to reduce your exposure to stressors as much as possible to help improve your energy.
However, some stressors are unavoidable—so it’s important to have ways to reduce your mental stress in spite of these. Some proven ways that you may be able to help reduce your stress levels include:
- Mindfulness meditation
- Spending time outside
- Regular exercise
- Therapy or counseling
5. Eat nutritious foods and avoid excess sugar
Your food choices can also profoundly impact your energy levels. Foods that are highly processed and high in sugar may lead to hormonal or blood sugar responses that leave you feeling sluggish, while whole, unprocessed foods of all types generally are better able to provide your body the things it needs.
In some instances, a “fatigue-reduction diet” is considered one that’s rich in omega-3 fats from foods like salmon and chia seeds, antioxidants from fresh fruits and vegetables, and fiber from whole grains. This balanced diet would also be a rich source of vitamins and minerals as well—many of which play key roles in energy production within your cells.[8, 9]
On the other hand, excessive carbohydrates are associated with increased fatigue and decreased alertness—so try to limit your intake of sugary or high-carb foods and drinks like fruit juices, sodas, chips, snack cakes, desserts, french fries, ice cream, pasta, rice, bread, and similar foods.
You certainly don’t need to remove these foods from your diet completely, but it is a good idea to moderate your intake of these foods and be sure to balance them with healthy, unprocessed protein and fat sources.
6. Try SeroLastin
Juvenon’s SeroLastin is a natural, mood-boosting supplement made with powerful ingredients that can help you feel happier, more alert, focused, and energized. The ingredients include:
- B vitamins: Vitamin B6, folate, and vitamin B12 are all essential B vitamins that help the body effectively transform food into usable energy.
- Saffron extract: Saffron may help to enhance the activity of the mitochondria, the “powerhouse of the cell.”
- Ashwagandha extract: Ashwagandha is an adaptogen that may help improve sleep quality and positively affect hormones that help dictate wakefulness and alertness.[13, 14]
- Alpinia galanga root extract: A. galanga may help increase alertness and prevent caffeine crashes.
7. Try Juvenon Energy Formula
For potent energy-boosting action, try Juvenon’s Energy Formula—a supplement that was specifically designed to provide youthful, vibrant energy from all-natural ingredients. These ingredients include:
- Vitamin D: Vitamin D plays many roles in the body, and most people are slightly deficient. Optimizing your vitamin D levels may help you feel more alert and awake.
- Vitamin B12: Vitamin B12 helps your body convert food into usable energy, and also plays a key role in the formation of red blood cells.
- Biotin: Biotin is an essential nutrient that plays a role in energy metabolism. Low biotin levels may be associated with fatigue.
- Acetyl-l-carnitine: Carnitine is an amino acid that helps your body more effectively metabolize fat and convert it into energy. It may help reduce fatigue and increase energy.
- Alpha-lipoic acid: Alpha-lipoic acid is produced in the mitochondria and is a key part of the energy production process. Supplementing with it may help the mitochondria function more effectively.
- N-acetyl-l-cysteine: N-acetyl-l-cysteine is a powerful antioxidant that may help reduce oxidative damage to the mitochondria by neutralizing harmful free radicals that can build up in the cells.
- Creatine monohydrate: Creatine is commonly used as a preworkout supplement to help improve athletic performance, however, it may also offer benefits outside of athletics by providing a boost of energy. The monohydrate form is one of the easiest forms of creatine for your body to absorb.
- Green tea leaf extract: Green tea leaf extract contains caffeine and a number of other green tea polyphenols, like l-theanine and epigallocatechin gallate (EGCG). When taken together, caffeine and these polyphenols may help improve focus and alertness.
- Polygonum cuspidatum root extract: P. cuspidatum, or Japanese knotweed, has a long history of use in traditional Chinese medicine. It is rich in antioxidants that may help to protect the mitochondria against oxidative damage.
- Naringin: Naringin is a flavonoid found in oranges and other citrus fruits that may offer some powerful health benefits. In animal studies, it helps reduce fatigue after physical activity.
- Quercetin dihydrate: Quercetin is another powerful antioxidant derived from fruits and vegetables. Animal research suggests that it may help delay the onset of fatigue during exercise.
- Coenzyme Q10: Coenzyme Q10 plays a major role in the final step of the energy production process known as the electron transport chain, so its importance can’t be overstated. As a supplement, it appears to be helpful at reducing fatigue.
Fatigue that affects your day-to-day life or keeps you from participating in things you enjoy is not a normal part of aging. Fortunately, there are several approaches to help reduce fatigue naturally.
First, be sure that you’re getting enough uninterrupted sleep. Most people need between 7 and 9 hours per night. Next, regular exercise can help you sleep better and wake up easier. The Physical Activity Guidelines for Americans recommend 150-300 minutes of moderate physical activity per week.
You should also make spending time outdoors or getting light exposure during the day a priority to help regulate your Circadian rhythms. Additionally, limiting your intake of added sugar and refined carbs, and choosing antioxidant-rich fruits and veggies, fiber-rich whole grains, and healthy omega-3 fats like salmon.
Because stress and tension can also contribute to fatigue, be sure to find an activity that helps you relax and relieve stress.
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- Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW. The effects of physical activity on sleep: a meta-analytic review. J Behav Med. 2015;38(3):427-449. doi:10.1007/s10865-015-9617-6
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- U.S. Dept of Health and Human Services. Physical Activity Guidelines for Americans, 2nd ed. 2018. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
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- U.S. National Institutes of Health. Vitamin D health professional fact sheet. August 17, 2021. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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