Some days feel easy-peasy. Others, not so much. If you’ve lost your oomph lately, look at what’s going on throughout your day. You just might find some habits that are zapping your energy level.
Small but Mighty
Start with simple swaps like the ones below to help you get going and stay going:
1. Instead of more caffeine … try water.
Reach for water before energy drinks, soda, or extra cups of coffee. Too much caffeine can interfere with a good night’s sleep. Water’s also a healthy way to avoid energy-sapping dehydration.
2. Instead of sugary snacks … try nutrient-rich options.
Replace candy and energy bars with fresh fruit, nuts, string cheese, and low-fat Greek yogurt. These choices offer a more sustained, satisfying boost—without the crash from added sugars.
3. Instead of slippers … try sneakers.
It’s tempting to lounge around the house when you feel blah. But getting physical increases your energy in the long run. Work up to 150 minutes of moderate aerobic activity, like walking, spread throughout your week.
4. Instead of staying up late … try setting a realistic bedtime.
Consider when you need to wake up—and that most adults need around seven hours of sleep. To help fall asleep faster, turn off your smartphone and other screens at least 30 minutes before lights out.
5. Instead of bad habits … try healthy stress busters.
To cope or unwind, try doing yoga, reading, taking a bath, journaling, or spending time with friends. Don’t rely on smoking, alcohol, drugs, and overeating. Doing so can lead to poorer health down the road.
6. Instead of always saying “yes” … try protecting your time.
Stick to accepting tasks that are truly important and align with your family, social, and work priorities whenever possible. Ask for help when you need it.
Next Level
If you’ve been unusually tired for several weeks, stop playing detective on your own. It’s time to partner up with your healthcare provider. Sometimes fatigue is linked to medication or a treatable condition, such as depression; diabetes; sleep apnea; or heart, kidney, or liver disease.
Don’t wait to take control of your fatigue. In many cases, slight adjustments to your current M.O. can add up to big energy gains.
Need help finding a provider?
Visit crh.org/provider to find a primary care provider that meets your needs.