The daily grind can take its toll. From the morning alarm to our nighttime routine, the ins and outs of work, family, and home life can zap energy and leave us feeling depleted. How can you preserve and protect your energy while going about your daily routine? These nine tips can help
1. Manage your stress
Stress is your body’s natural “fight or flight” response to intense situations, and a body or mind constantly fighting or fleeing can impact your physical and mental energy. It’s a normal part of everyday life and not inherently a bad thing. However, when it goes unchecked, stress can be physically and mentally exhausting. Managing stress is critical to maintaining healthy energy levels and going about your day in a happy and productive way. Finding a variety of ways to manage your stress regularly, whether that’s through one of the tips on this list or another way that works for you, is key to your health and wellness.
2. Establish an exercise routine
Exerting energy is a surprisingly effective way to boost your energy. Exercise releases endorphins and hormones that impact stress. Increasing the release of natural endorphins through exercise can help alleviate some stressors.
Not only does exercise boost the release of endorphins, it also helps you sleep better at night. Exercise helps promote more restful sleep and can make it easier for you to maintain a balanced sleep schedule.
3. Get more restful sleep
This one’s easier said than done. So many factors affect our sleep, from the temperature of the room to our stress levels. And it’s not just the quantity of sleep that matters, but the quality. Even if you sleep for a good amount of time, you may not sleep well.
To improve your sleep schedule, establish a routine in which you go to sleep and wake up at the same time every day, even on weekends. To improve quality of sleep, ensure your bedroom is dark, cool, and quiet. Avoid stimulants like caffeine before bed and limit screen time, whether television or mobile devices, an hour or two before your planned bedtime. Taken together, these steps will ensure you get enough good quality sleep to improve energy levels throughout the day.
4. Try CBD for energy
The cannabinoid can help support more restful sleep at night,* which consequently supports improved energy during the day.* One naturally befits the other; you’re more likely to feel refreshed after several hours of restful sleep each night.
CBD products come in many different varieties, and your choice can be driven by what’s best for your lifestyle. You might prefer to mix CBD in with your favorite beverage, like with one of our CBD powder blends for daytime or a midday pick-me-up. You might prefer the convenience and ease of taking a CBD capsule. You may also opt to soak in a CBD-infused bath as part of a nighttime relaxation routine.
5. Focus on your diet and nutrition
What you eat fuels your energy levels throughout the day. In the U.S., the typical American exceeds recommended intake levels for calories from fats and sugars, refined grains, sodium, and saturated fats. At the same time, the average American eats less than the recommended amount of fruits, vegetables, and whole grains. This imbalance can leave you feeling like you’re running on empty.
Looking to clean up your diet? Consider increasing your intake of healthy food, dining out less, and decreasing the amount of packaged or processed foods in your diet.
6. Spend time outside
Many of us spend a lot of time indoors, whether it's at our 9 to 5 or taking care of chores in our homes. It might not be easy to find time to spend outdoors, but if you’re looking to boost your energy levels that might be just the ticket.
A series of studies published in the Journal of Environmental Psychology in 2010 found that “being outside in nature makes people feel more alive.” Setting aside just 20 minutes to stroll in the park or enjoy the sunshine on a bench can have a significant impact on the way you feel.
7. Manage your caffeine intake
Caffeine might be your go-to (especially in the morning!), but as an addictive stimulant, caffeine hampers our energy in the long run. Your morning latte might give you an initial burst of energy, but that’s typically coupled with a crash or a gnawing need for more caffeine to stay awake and alert.
Caffeine dependence is marked by feelings of withdrawal. These can include fatigue, irritability, sweating, and headaches, all of which contribute to lower levels of energy and focus. Gradually reducing the amount of caffeine you consume can help stave off the worst of these feelings, allowing your body time to adjust to life without caffeine. Eventually, cutting out caffeine altogether can help you find a more natural, balanced level of energy.
8. Try Reiki and energy work
Reiki is a Japanese technique developed with the goal of reducing stress and promoting relaxation. The core idea of Reiki is that energy flows throughout the body and can be influenced by a Reiki master. A Reiki master typically "lays on hands" to invigorate a person with energy; it is a spiritual exercise, but one that also is rooted in our understanding of stress.
A study followed a group of college students who practiced Reiki on themselves, called self-Reiki, over the course of 20 weeks. Most participants experienced a “significant reduction” in stress levels. The findings were published in the Journal of Integrative Medicine in 2015.
9. Avoid burnout
Burnout is a common phenomenon in our ever-on, always-buzzing world. Recently identified by the World Health Organization as a workplace issue, burnout occurs when you're working long and hard but feel little to no agency in your work. Avoiding burnout protects your energy levels and keeps your stress levels low. Ways you can avoid burnout include:
- Seek support from loved ones or a professional: Burnout could come from unexpressed frustrations. Seeking support from those closest to you or a therapist could provide a safe place to work out negative feelings and express what’s on your mind. Perhaps someone in your support network will have insight or advice that can help you improve your situation.
- Make time for yourself: Burnout can be triggered by a failure to make time for yourself. If you feel you are continuously sacrificing the things you want to do for work, you may soon find yourself resenting your job. This makes it harder to muster the energy needed to be productive and successful at work. Set aside time where work cannot interrupt the activities you enjoy.
- Explore your professional options: In some cases, it could be your job or your environment contributing to your burnout. If you have the flexibility, spreading your wings with a new organization or opportunity may do wonders.
Supporting and boosting your energy levels starts with you
You can’t pour from an empty cup. To stay active and engaged with your day-to-day life, it’s vital to ensure you have the physical and mental energy to do so. Taking care of yourself is crucial, whether that’s eating a proper diet, getting quality sleep, or incorporating CBD that can help support relaxation and reduce stress*. Whether you prefer taking a CBD capsule every day, want to explore energy work, or just take some time to go outside, focus on self-awareness and respond to what your body needs.