It can be frustrating when you are plagued by fatigue, unable to give your one hundred percent every day, and feeling stressed out about your work all the time.

Consequently, you turn towards unhealthy habits to overcome the pain of another day going to waste. You binge-eat as a way to manage stress, you are sleepless worrying about your missed goals, and you imbibe excessively to keep your mind off things.

It is a vicious cycle, which can have a lasting impact on your mental, physical, and emotional state. To break this cycle and boost your energy levels, you need to make some significant changes to your daily routine. Here is what you can do:

Manage your stress by meditating

Stress, often triggered by excessive workload, can cause massive strain on your mental health. It can lower your energy levels and leave you feeling exhausted and emotionally drained. It can also lead to heart diseases, migraines, depression, insomnia, and decreased immunity.

Even though most men are not inclined towards meditation, it can do wonders for your stress levels. Dedicate fifteen to twenty minutes each day for quiet contemplation. You can meditate at any time of the day, but early morning meditation allows you to set yourself up for a relaxing and peaceful start to your day. Experts also advise to meditate before your morning coffee or tea and ideally on an empty stomach.

You can meditate, do yoga, or practice tai chi if you want a more physical outlet to rebalance yourself for the day. Put away any devices that might distract you from a beneficial meditation, take deep breaths, and try to relax and rejuvenate.

Improve your eating habits

One of the primary reasons that you feel low on energy might be the food you are consuming. Therefore, be mindful of what you are putting in your body.

Try to incorporate high fiber vegetables and fruits, whole grains, and lean meat in your diet. Opt for healthy fats such as those present in nuts, avocados, fatty fish, eggs, and butter. These food groups provide you with long-lasting energy and replenish your hunger. They also keep your metabolism functioning properly, encourage muscle buildup, and promote cell growth and repair.

On the other hand, food and drinks with refined sugar, processed carbohydrates, and synthetic oils make you feel lethargic and slow. Not only are they damaging to your health, but they also ruin your mood. According to research, excessive consumption of processed food is also linked to an increased probability of depression.

Therefore, try to eat a well-balanced diet regularly every day and give up sugar. Never skip a meal, as it might make you too hungry to make rational eating choices. Snack on nuts and seeds instead of junk food and begin your day with a hearty breakfast.

Drink plenty of water

Drinking plenty of water every day is extremely vital to lead a healthy, energetic life. Men should consume an average of two to three liters of water every day, depending on the level of physical activity and the climate where they live.

Water offers a range of benefits that not only affect your physical health but can also boost your mental state. It helps stave off fatigue, headaches, irritability, and lethargy. It improves your athletic performance and helps you to stay awake and alert throughout the day, if you are getting adequate sleep.

Keep track of your water intake by carrying around your bottle, set periodic reminders to drink water on your devices, and try to have a glass of water before every meal.

Try to exercise daily

Exercise can revitalize your system and clear your mind. It burns fat, improves metabolism, helps with stress management, elevates brain dopamine levels for a better mood, and builds muscle mass. It also allows you to sleep more soundly, keeps you more focused, and promotes cognitive functioning.

Hence, set aside at least thirty minutes for most days of the week to indulge in an activity you enjoy, such as jogging, hiking, biking, or swimming. If you prefer working out but cannot hit the gym, there are numerous amazing workouts videos on YouTube. You can easily find a routine that matches your skill levels and stamina.

Before you begin exercising, keep a water bottle at hand, ensure you have not eaten for a couple of hours, and put away your electronic gadgets. Make sure that you have the right workout gear in wicking fabric and supportive boxer brief, so you have no distractions while you sweat away.

Establish a sleep pattern

An adult needs seven to nine hours of sleep every day to allow the body and mind to recover and repair from a long, tiring day. Long-term sleep deprivation can cause your body to malfunction and your mind to shut down. It also has extremely adverse effects on your energy levels and productivity. Lack of sleep is too often the primary cause of lethargy and fatigue.

Therefore, to make sure that you get an optimum amount of shut-eye, go early to bed and wake up at the same time every day. Limit your alcohol intake throughout the day and avoid drinking caffeine during the latter part of the day.

Poor sleep quality is also attributed to the excessive use of electronic devices. Hence, keep away your screens at least an hour before you plan to sleep. Make sure your room is acclimatized to your preference. While some people prefer total darkness and cool sheets, some prefer a night light on and a warm bed for a restful sleep.  These simple steps can help achieve a restorative slumber to boost your energy levels for the next day.

It’s a wrap

A plethora of factors affects your energy levels throughout the day. As long as you are eating better, sleeping well, drinking plenty of water, de-stressing, and exercising regularly, you will observe a marked improvement in your energy levels. However, if you are still exhausted, consult a doctor to ensure that fatigue is not a symptom of any underlying cause.