Tired? Can’t focus? Sluggish? Groggy? Aren’t we all. That probably has something to do with why more than 54% of Americans consume some form of caffeine every single day. But caffeine, as important as it is to so many of us, can be a band-aid quick-fix for our lack of energy.

Fatigue, although normal, can also be an indicator that habits or routines could use some work, such as your sleep schedule, diet, hydration, exercise regimen or vitamin intake.

Here are some quick tips for feeling less tired and more energized, as well as a list of natural vitamin supplements that can kickstart your fatigue-busting routine.

Tips for Naturally Boosting Energy

1. Assess your sleep

You probably don’t want to be told this, but if you really want to boost your energy, you probably need to sleep more (or sleep better). Some ideas for improving your quality of sleep include:

  • Go to bed at the same time each night
  • Get more than 7 hours of sleep a night, every night
  • Put your phone away one hour before bedtime
  • Keep all other screens away, too
  • Meditate before bed to calm your brain
  • Limit all caffeine intake to the mornings (before noon)
  • Eat healthy meals during the day, and don’t eat right before bed
  • Do some light stretching or yoga to help unwind at night

2. Exercise daily

Exercise does all sorts of great things for the body, including boost all the good chemicals in your brain that give you energy and help you sleep better. Physical activity (cardio in particular) can also help you stay focused and improve your mood and mental health.

Just 30 minutes of cardio a day can do wonders for your life and help improve chronic pain. An exercise specialist can help you come up with the right plan for you.

3. Drink more water

One of the number one reasons why people report feeling tired during the day is not actually because of lack of sleep, but actually, because they are dehydrated. It takes a 1% loss of total water content before the body starts to be dehydrated, but it takes a 2% loss of total water content before your body actually starts to feel thirsty.

If you want to avoid the effects of dehydration (dizziness, fatigue, dry skin, headaches, lack of energy), drink more water throughout the day. Next time you feel tired and reach for coffee, try drinking a full cup of water first and see if it helps.

4. Eat healthier

Ever felt tired, cranky, or sluggish after an unhealthy meal? That is because your diet can also play a big role in your energy levels. And it can have long-term effects over time.

Improving your overall diet and eating more natural (non-processed) foods and more fruits and vegetables can significantly help improve your energy levels. A nutritionist can help you make a plan that fits your needs and lifestyle.

5. Go outside more

Sitting inside, at a desk, staring at a computer screen can make you feel exhausted (and a little crazy). Try taking short breaks throughout the day to go outside and breathe fresh air. Walking around throughout the day will improve your circulation and help keep you healthier and more energized.

Also, UV from the sun helps your body produce important vitamin D, which can boost your mood and energy levels.

Supplements for Energy Boosts

On top of trying all of the recommendations above, you can try adding in some additional supplements to help feel an energy boost without caffeine.

Natural supplements that help boost energy include:

  • Ashwagandha
  • Rhodiola Rosea
  • Creatine
  • CoQ10
  • B Vitamins (B12)
  • Iron
  • Citrulline
  • Beetroot powder
  • L-Theanine (with or without caffeine)
  • Melatonin (for sleep)

Although all the supplements above are natural with few side effects, you should always talk to your doctor or a naturopathic specialist before you start taking any new supplements.

We’ll Help You Make an Energy Boosting Plan

Need some more personalized counseling about sleep quality, exercise, supplements, chiropractic care, or nutrition in Denver, CO? Give us a call at (303) 955-4609 or schedule a consultation appointment to learn more about the holistic plan we can create for you.