11 easy and simple ways to get constant energy (science based)

Say thanks to God and connect with him

God is the ultimate energy source. In morning say thanks to God for everything he gave to you. Your health, your life, parents, family, friends, and everything. Utter these words in the morning after wake up and at night before sleep:

“Thanks God for giving me an amazing life”

“Thanks God, I am in good health”

“Thanks God for giving me such amazing parents and family”

“Thanks God, we have our own home”

“Thanks God, I love my work”

“Thanks God, I have many loyal friends”

Get enough sleep

Enough sleep is mandatory to get constant energy. Lack of enough sleep can result you in feeling tired, bad tempered and lethargic. According to research of Sleep Research and Treatment Center, Department of Psychiatry, Pennsylvania State University College of Medicine, 20~30% of general people experience poor sleep. Due to poor sleep they face troubles and have impact on their physical and mental health. But how much sleep do you need? The following tables based on age how many hours you need to sleep.

AgeHours NeededMay be appropriate
Newborn baby to 3 months old14-17 Hours11-19 Hours
4 to 11 months old12 – 15 Hours10 – 18 Hours
1 to 2 years old11 – 14 Hours9 – 16 Hours
3 to 5 years old10 – 13 Hours8 – 14 Hours
6 to 13 years old9 – 11 Hours7 – 12 Hours
14 to 17 years old8 – 10 Hours7 – 11 Hours
Young adults (18 to 25 years old)7 – 9 Hours6 – 11 Hours
Adults (26 to 64 years old)7 – 9 Hours6 – 10 Hours
Older adults (65+)7 – 8 Hours5 – 9 Hours
Source:
National Sleep Foundation

Around bedtime, you must try to avoid using phones and other electronic devices. According to joint  research of Stony Brook University School of Medicine, Cardiff University School of Medicine and Johns Hopkins University, the use of electronic devices like mobile phone, tablets, laptop and other screens has been linked to poor sleep quality and increased sleepiness along with laziness through the day. Read 17 evidence-based suggestions those can help you to get better improved sleep.

Reduce stress and anxiety

Now a days most of the people who lives busy life, most often feel stressed and anxious. Feeling stressed can mean that these people struggle to put proper concentration in a task. According to research of Department of Mental Health, University of Leipzig, Germany shows that, feeling stressed has been closely linked to tiredness.

Most of the cases, it’s not possible to completely remove stress and it’s sources from your life but you can main couple of strategies to remove most of stresses from your life and improve your energy level. According to research of North Texas Health Care System, Dallas, TX, USA and Department of Psychiatry, University of Texas, USA, physical activity like reading a book and going for a walk removes stress and  improves your energy.

According to research of Department of Psychiatric Medicine, Brody School of Medicine at East Carolina University, mindfulness meditation helps to reduce stress, anxiety and depression.

But if you feel very stressed and feel severe anxiety, you should seek medical and psychological support.

Exercise regularly

According to research of Department of Kinesiology, University of Georgia, if you perform regular exercise, it will boost your energy levels.  Also regular exercise helps you to reduce chronic diseases like heart attack and diabetes.

Luckily, you don’t need todo killer workouts to have these benefits, you can do some easy exercise to pursue these benefits. For example,

  • 20-30 minutes of walk
  • 10-15 minutes of cycling
  • 10-15 minutes of swimming
  • 20-30 minutes playing football / cricket / tennis or any other physical activity game
  • 20-30 minutes playing with your kids

Avoid smoking

According to research of Centers for Disease Control and Prevention, USA and National Center for Chronic Disease Prevention and Health Promotion, USA, smoking reduces the amount of oxygen transported around your body and in this way you feel tired.

Also smoking increases your risk of health conditions for example, heart stroke, lung cancer and other heart diseases.

According to research of Department of Public Health, Erasmus MC, University Medical Center, Rotterdam, The Netherlands, some people find it helpful to switch cigarettes for a nicotine replacement like electronic cigarette (e-cigarette) or chewing gum.

Drink a lot of water

Drinking lots of water helps you keep energized. How? Dehydration impacts the flow of oxygen to the brain and prepared your heart to work harder to pump oxygen towards all of your boy organs, thus makes you tired. On the contrary, having a lots of water makes the oxygen flow better and thus you stay energized.

According to research of Cell Biology & Physiology Department, Unilever Research, Colworth House, drinking water helps to improve central nervous system functions. It helps to feeling less anxious. Also studies shows that, dehydration leads to higher stress hormone, the cortisol levels, making it harder to concentrate and deal with everyday issues. By drinking a lot of water and staying hydrated you reduce your stress.

Avoid energy suckers

Some people are so negative that, they are just energy sucker; they kills your energy and make you feel tired, bored, stressful. Avoid those negative people, energy suckers. Rather surround yourself with enough positive minded people so you can easily keep your energy level up.

Avoid Alcohol

According to research of Laboratory of Clinical and Translational Studies, National Institute on Alcohol Abuse and Alcoholism, National Institutes of Health, Bethesda, USA, drinking alcohol can act as a seductive and make you feel drowsy and tired.

According to research of Sleep Disorders and Research Center, Henry Ford Hospital, Department of Psychiatry and Behavioral Neuroscience, Wayne State University, Detroit, Michigan, USA, Regular drinking alcohol before bed may interfere and destroy the quality of sleep. Thus you feel more tired the whole day.

Eat Healthy Food

Due to poor food habit you may feel tired and low in energy. According to research of Johns Hopkins Bloomberg School of Public Health, good dietary habit helps to increase energy levels and you feel better day by day. Also it decreases risk of developing chronic diseases.

Your body needs fuel, not only fuel, rather better fuel to keep you moving. Choosing nutritious foods will provide your body all the nutrients those needed your body to function at its best.

Avoid processed food high in sugar and fat, otherwise those will affect your energy levels and health.

And if you make trouble in meal pattern and skip your meals regularly, your body will miss necessary nutrients and thus you will feel tired. Read detailed guideline on healthy eating in this article.

Take a short nap during the day

According to research of School of Psychology, Flinders University, Adelaide, SA, Australia, taking a 10 minute short nap is most effective and taking a nap after lunch is beneficial for your overall health.

Taking a nap after lunch

  • Increases constant energy levels rest of the day
  • Helps to improve your cognitive function
  • Will be beneficial for your heart
  • Helps to reduce stress, depression and anxiety
  • Helps to improve physical performance.

Avoid added sugar

According to research of TNO Nutrition and Food Research, Department of Nutritional Physiology, Zeist, The Netherlands, adults eating a sugar filled breakfast cereal rated themselves more tired compared to adults who took breakfast with more complex carbs.  If you avoid added sugar in your diet and add fiber rich foods such as whole grains, vegetables than you will feel better and get constant energy the whole day.

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