How to Stay Energetic All Day Long?

Feeling energetic is a feeling of happiness. Studies show that if you feel energetic means you feel better about yourself. On the other hand all of us have good or bad hours in a day where you can feel exhausted or feel happy. While there are night owls who are more productive in late night hours, there are others who like to be early bird. For both cases energy decrease. There are some simple techniques that can help to maintain consistent levels of energy throughout the day.

Try to maintain a regular routine in terms of waking up, eating on time and retiring for the day. The biological clock needs to be maintained as much as possible. Here are some things that can be easily maintained to keep energetic and steady throughout the day.

Sleep Schedule

Maintain a sleep schedule. Your body has a natural circadian rhythm that adapts to a regular sleep/wake cycle. If you go to bed and wake up at roughly the same time each day, it will be easier to maintain your energy throughout the day as you wll wake in the morning feeling rested and refreshed. Even on the weekends, try to maintain your schedule. Even a small deviation from your schedule can affect how rested you feel.

Let in the Sunlight

Natural light is the important factor which controls our circadian rhythms. Start the day by going out for a walk. It is a great way to start the day for many reasons. Melatonin – the hormone which makes sleep – will decrease in response to the sunlight. Getting some sun lets your body know that it is time to wake up and get going.

Exercise Outside

You know your body. There is likely a time of day when you feel more tired. Instead of lying down, you could try getting up and moving at that time of day. A brisk walk outside is the best way to wake your body up and recharge. As an added bonus, exercising in fresh air and sunshine boosts mood-lifting hormones, the immune system and the metabolism.

Morning Shower

Take a shower. It is scientifically proven that taking cold/hot showers releases dopamine in the brain, gets your immune system going and helps you to start your day. Moreover, it also comes with a lot of long term health benefits when implemented into your routine.

Limit Caffeine

It is true that coffee and other caffeinated drinks give you a jolt of energy, but it can also cause you to feel even more tired when it decreases. Caffeine is a stimulant and does not have a long-lasting effect and can create dependency. Additionally, caffeine tends to increase stress levels, make you feel jittery, cause headaches, contribute to high blood pressure and make it more difficult to relax and fall asleep at nighttime.

Healthy Breakfast

Eat a healthy breakfast. An energizing breakfast can help your body maintain energy throughout the day. Always eat breakfast shortly after getting up. Opt for a healthy breakfast that will leave you feeling energetic and refreshed.


Reduced carbohydrates, good source of protein, adequate fiber intake and good quantity of dry fruits are highly recommended for a good energetic day. So, start with a healthy breakfast and eat less as the day goes by.

Stay Hydrated

Fatigue can be caused by dehydration. So, to feel more active during the day, be sure to drink water. Doctors recommend 8 glasses of water per day. Try keeping a large water bottle on hand as a reminder to stay hydrated and start each meal with a big glass of water. This will give your body what it needs to stay energized at all hours.

Limit Alcohol

You probably already know that drinking alcohol can make you sleepy. But you may not know that a drink in the afternoon has the strongest effect on your energy. It is best to avoid alcohol at lunch or in the afternoon in order to feel peppy until later in the evening. If you are going to drink, do so in moderation at a time when you do not mind having your energy wind down.

Avoid Smoking

You know smoking threatens your health. But you may not know that smoking actually sucks your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

Power Naps

Power Naps is a highly proven technique. Where possible take a 15 minutes power nap to boost up energy levels significantly.

Control Stress

 Stress Free

Stress consumes huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga are also effective tools for reducing stress.

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These are some methods to boost your energy levels. Most of them highly controllable by you. If you feel energetic you will help the people around you feel energetic, too. And that makes them feel happier.

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