Why Do I Have No Energy? Research and 5 Tips
Do you find yourself feeling tired, lethargic, or achy despite getting a full night’s sleep? Is it hard for you to stay awake past a certain hour? You’re not alone. Here are five potential reasons that explain why you’re fatigued, and tips on how to boost your energy levels in healthy and effective ways.
1) You’re not getting enough exercise
It seems counterintuitive — physical exertion should make you more tired — but research shows that exercising can actually reduce fatigue. Exercise raises energy-promoting neurotransmitters like dopamine, norepinephrine, and serotonin in the brain. Even small increases in activity can help you feel more energized throughout the day. Consistency is key — to implement exercise into your daily routine, try walking as your main method of transportation, or take the stairs instead of the elevator. Little changes can make a big difference.
2) You’re getting low-quality sleep
High quality sleep is one of the most important factors in maintaining high energy levels. While you sleep, your body releases hormones that regulate your metabolism and energy. For optimal health, you should be sleeping on a regular schedule for at least seven hours a night, which is the amount of time recommended by the American Academy of Sleep Medicine. Aim for uninterrupted, restful sleep.
3) You’re skipping out on protein
According to experts, consuming protein prevents tiredness more than carbs or fats. Webmd recommends that 10% to 35% of the calories you consume each day should be in the form of protein. Research suggests that branched-chain amino acids, the building blocks of protein, may reduce fatigue. Aim to eat protein with every meal. High quality sources of protein include fish, meat, eggs, beans, and dairy.
4) You rely on energy drinks to get through the day
Popular energy drinks include clinically excessive amounts of caffeine and sugar. This gives you a temporary boost followed by jitters and a terrible crash after the effects wear off. According to 41 different studies, energy drinks led to greater alertness for a few hours, but fatigue actually increased the following day. An energy shot contains up to 350 mg of caffeine, and some energy drinks have 500 mg. The U.S. Food and Drug Administration’s recommended intake of caffeine is 400 mg. Instead of reaching for an energy drink, try Pzaz Energy Mist, which gives you a delicious microdose of caffeine and electrolytes for instant energy without any crash or jitters.
5) You’re stressed out
Chronic stress can make you feel tired all the time. It’s normal for everyone to feel stress, but consistently high levels of stress can impact your energy for the worse. It’s not always possible to avoid stress altogether, so it’s important to come up with strategies to better manage your stress. Studies have shown that yoga and meditation are effective stress relief techniques, which can in turn make you feel more energized and alert.