Top 10 Best Energy Hacks

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Are you looking for a quick boost of energy without having to resort to downing an energy drink or triple espresso? Here are a few tried-and-true hacks to quickly increase your energy levels.

1. Put Your Devices Away Before Bed

Scrolling through social media or staying up late to watch your favorite show on TV can keep your mind stimulated, which will make it more difficult to fall asleep. In addition, these devices emit blue light, which can suppress melatonin production, the hormone that promotes good sleep. [1] Put your devices away long before you hit the sheets at night to ensure a good sleep so you can wake up feeling well-rested.

2. Watch the Sun Rising

Get up early and watch as the sun rises over the horizon. The blue light emitted outdoors in the morning provides a natural boost of energy, for the same reason why you don’t want exposure to blue light right before bed.

This natural blue light will stimulate wakefulness to keep you energized throughout the day. It will also set your body’s circadian rhythm, which will get you ready for the day. [2]

3. Spend a Few Minutes Under the Sun

In addition to watching the sunrise, get outside a few times a day to expose yourself to the sun’s natural rays. Just 10 to 15 minutes a day increases Vitamin D intake, which may help boost energy levels. Low energy is a common symptom of Vitamin D deficiency, since this vitamin may help mitochondria use oxygen. [3]

4. Get Grounded

Spend some time outdoors walking barefoot on the grass, sand, or through the forest. The earth’s surface has a negative charge, and you may be able to absorb the negative ions through your feet when barefoot. [4]

5. Eat Whole Foods

Balancing nutrients in your body in the right proportions can have positive effects on your energy levels. You may find that consuming a lot of sugary foods and other unhealthy treats leaves you feeling lethargic soon after. But eating a diet made up predominantly of whole foods can have a positive impact on your energy levels. [5]

6. Practice Deep Breathing

Regular deep breathing exercises can not only help to relax you, but it may also help to increase energy levels, depending on how it’s done. Taking just a handful of deep, mindful breaths from your diaphragm when you’re tired can give you a bit of a kick in the span of a few seconds. [6]

7. Exercise

Working out might use up energy, but it can also give you energy, too. Moving your body not only keeps your body moving, but it also keeps your brain active. A movement that increases your heart rate and gets the blood pumping releases endorphins, which in turn can raise your energy levels.

8. Take Frequent Breaks

Taking a few quick breaks throughout the day will help your mind and body reset, refocus, and prevent boredom that can easily lead to lethargy. When you’re starting to feel a bit tired after a while, remove yourself from your tasks for just five minutes to keep your energy levels up.

9. Paint Your Workspace in Energy-Inducing Colors

Certain colors have been linked to higher energy levels and better mood. For instance, blue can stimulate your mind, while red is more physically invigorating. Find the right color and consider painting your workspace accordingly to help keep your mood, creativity, and energy levels up. [7]

10. Surround Yourself With Refreshing Scents

Certain aromas can alleviate a myriad of issues, including fatigue. Scents like peppermint, rosemary, or eucalyptus can be refreshing and keep you more alert. [8]

Image source: Big Stock Images

References:

1. Shechter, A., et al, “Blocking nocturnal blue light for insomnia: A randomized controlled trial“, J Psychiatr Res., January 2019; 96: 196–202. Times cited: 111, Journal impact factor: 2.208.

2. Blume, C., Garbazza, C., & Spits, M., “Effects of light on human circadian rhythms, sleep and mood“, Somnologie (Berl)., August 2019; 23(3): 147–156. Times cited: 197, Journal impact factor: 1.59.

3. Sinha, A., et al, “Improving the vitamin D status of vitamin D deficient adults is associated with improved mitochondrial oxidative function in skeletal muscle“, J Clin Endocrinol Metab, March 2013; 98(3):E509-13. Times cited: 224, Journal impact factor: 5.605.

4. Sinatra, S., et al, “Electric Nutrition: The Surprising Health and Healing Benefits of Biological Grounding (Earthing)“, Alternative Therapies in Health and Medicine, September 2017; 23(5):8-16. Ties cited: 15, Journal impact factor: 1.305.

5. Barr, S.B. & Wright, J.C., “Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure“, Food Nutr Res., July 2010; 54:10. Times cited: 89, Journal impact factor: 3.89.

6. Ma, X., et al, “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults“, Front Psychol., June 2017; 8:874. Times cited: 328, Journal impact factor: 2.99.

7. Elliot, A.J., “Color and psychological functioning: a review of theoretical and empirical work“, Front Psychol., April 2015; 6:368. Times cited: 304, Journal impact factor: 2.99.

8. Sowndhararajan, K. & Kim, S., “Influence of Fragrances on Human Psychophysiological Activity: With Special Reference to Human Electroencephalographic Response“, Sci Pharm., November 2016; 84(4):724–752. Times cited: 162, Journal impact factor: 3.429.

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