If you find yourself feeling exhausted before noon, you’re not alone. In a survey of over 2,000 U.S. adults, 42% reported feeling fatigued as early as midday. The same survey found that 65% of people rarely wake up feeling energized. There are many causes of fatigue, ranging from physical and mental health issues to lifestyle choices. Before seeking out ways to boost energy, it’s important to identify and address what is causing fatigue. Here are some research-backed hacks to beat fatigue in 30 minutes or less.
Firstly, make sure you stay hydrated throughout the day. Water supports absorption, digestion, and metabolic reactions to produce energy. Mild dehydration can cause fatigue, and worryingly, 75% of U.S. adults suffer from chronic dehydration. Even mild dehydration can affect your energy levels. It takes anywhere from five to 20 minutes for your body to absorb water after drinking.
Secondly, take a quick walk or do some other form of exercise. One study found that walking for 10 minutes up the stairs increased people’s mood and perceived energy more than caffeine. Exercise releases hormones that deliver oxygen through the body, which can help to elevate energy levels.
Thirdly, consider a 25-minute yoga flow or holding a yoga pose for two minutes. Research has found that yoga can significantly improve energy levels and mood. The increased blood flow to the brain is one theory as to why yoga can boost energy. If you’re short on time, even just two minutes of an expansive standing yoga pose, such as the mountain or eagle pose, can help increase your sense of energy and empowerment.
Fourthly, take a 10-minute nap. Research shows that opting for a 10-minute nap could result in an immediate boost in alertness and cognitive performance. Health professionals recommend keeping naps short. Napping for over 30 minutes can result in a deep sleep, which can feel unpleasant when you awaken and may take a long time to recover from optimal cognition afterward.
Lastly, taking a 10-minute work break or “micro-break” can help you fight fatigue. Studies have shown that taking short breaks from work can help to boost energy levels. In one study, participants who took a short break were found to be more productive and energized afterward.
In conclusion, if you find yourself struggling with chronic fatigue and exhaustion, it’s essential to address the root cause of your symptoms. While the research-backed hacks I’ve shared can provide a quick energy boost, they may not be enough to address underlying health issues. As a Board Certified Naturopath who has personally experienced and overcome chronic fatigue, I’m passionate about helping others do the same.
If you’re looking to identify and address the root cause of your fatigue, please don’t hesitate to contact me. I offer a complimentary consultation to discuss how we can work together to help you feel energized and revitalized.