We all know what it feels like to be tired. You wake up feeling groggy, struggling to get through the day without wanting to take a nap. Maybe you need more energy. If you’re looking for ways to help increase your energy levels, you’ve come to the right place. Together, we’ll explore some natural ways to boost your energy levels, as well as some lifestyle changes that can make a big difference. With a little effort and maybe some new bedding pillows, you can say goodbye to fatigue and start enjoying more energy each day.

1. Drink Plenty of Water

It’s hard to function at your best if you’re dehydrated. Research shows a correlation between cognition and mood and levels of hydration, so make sure you’re drinking plenty of water to stay energized and with it. Aim for 8 to 10 glasses and carry a water bottle with you to make it easy to stay hydrated on the go.

2. Eat Regularly and Healthily

The human body needs fuel to function, which means eating regular meals throughout the day. Skipping meals can leave you fatigued and with low energy levels, so be sure to eat breakfast, lunch and dinner every day. Pack enough snacks to keep you going if you’re more of a grazer. Ensure that the food you’re eating is nutritious and will give you sustained energy throughout the day. Focus on whole grains, lean protein, healthy fats and plenty of fruits and vegetables.

3. Get Enough Sleep

Sleep is essential for our overall health and well-being, but it’s also vital for energy levels. Most adults need seven to eight hours of sleep per night, so make sure you’re getting enough shut-eye. If you have trouble sleeping, consider making some changes to your bedtime routine or bedroom environment. For example, memory foam mattresses are an excellent option for people looking for a comfortable, supportive mattress.

4. Exercise Regularly

Exercise is a great way to boost energy levels. It might seem counterintuitive to work out when you’re constantly tired. Still, moderate exercise can increase energy in the long run. A solid mix of cardio and strength training is ideal, but even a brisk walk around the block will do the trick. Between creating more mitochondria and the oxygen circulation boost you get from being active, there are plenty of ways that exercise will help if you’re searching for more energy.

5. Avoid Overworking Yourself

There are only so many hours in a day, and you only have so much that you can give before burnout kicks in. Diminishing returns are real, and failure to take breaks will lead to a sharp decline in energy levels. If you schedule regular breaks throughout the day and take some time off each week to relax and recharge, you can avoid this.

And know your limits. Don’t try to do too much at once. Prioritize your tasks and learn to say no when necessary. And, remember, work isn’t just productivity that leads to economic gain. It’s also anything that takes up your time and energy, so don’t forget to schedule some fun into your life as well.

6. Limit Caffeine and Sugar Intake

Caffeine is a stimulant, so it can temporarily boost energy levels. However, it can also lead to jitters, anxiety and insomnia, so limiting caffeine intake is best. The same goes for sugary foods and drinks. A sugar high might give you a quick burst of energy, but it won’t last long, and you’ll crash hard afterward. When looking for snacks, reach for complex carbs or protein instead of simple sugars.

7. Connect with Nature

For many folks, there’s something about being in nature that just makes you feel good. Maybe it’s the fresh air, the tranquility or the beauty of your surroundings. Whatever the reason, spending time outdoors has been shown to reduce stress levels, improve moods and increase energy levels. Shinrin-yoku, Japanese forest bathing, has long been practiced for its ability to help human health. Our bodies can function more efficiently when our minds are calm and relaxed. So, take a break from your screen and go for a walk in the park. Your body and mind will thank you for it.

8. Spend Time with Positive People

The people we surround ourselves with significantly impact our moods and energy levels. If you’re constantly around negative people, it’s bound to bring you down. In contrast, being around positive people can have the opposite effect. When we’re around others who are happy and upbeat, it’s easier to see the glass as half full rather than half empty. We can’t always control who we spend our time with, but we must learn to choose carefully when we can.

10. Ditch Toxic Work Environments

Building on our last point, we’ll make this final one particularly relevant if you’re not in a position to control who you spend your time with. Sometimes, the problem isn’t the people around us but the environment we’re in. Finding the energy to get through the day can be challenging if your workplace is toxic. If this is the case, see if there’s anything you can do to improve the situation. If not, it might be time to start looking for a new job. No job is worth sacrificing your health and well-being.

Small Changes Can Lead to Big Energy Shifts

These are just a few of the many things you can do to help increase energy levels. Small changes can make a big difference, so don’t underestimate the power of simple lifestyle tweaks. Whether that means shopping for mattresses to find one that suits your sleeping needs or meditating for a few minutes each day, do what works for you and don’t be afraid to experiment. Your energy levels will thank you for it.