Feeling flat? 6.5 Ways to Spark Up Your Energy

Amelia Phillips

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Do you spring out of bed in the morning, ready to face the day, or is life one long struggle and you feel tired all the time? No you’re not just getting old, no it’s not the weather, your hormones, or that bottle of red you downed last night (actually, that may have something to do with it!). Lethargy is a terrible feeling and one that can be drastically improved with some modifications to your lifestyle. Follow these 6.5 ways you can inject some spark back into your life.

1. Get a good night’s sleep
For many people, the night is only young at 10:30, but if you need to work normal hours tomorrow, it is imperative to get your sleeping patterns on track. For the night owls out there, you may lay awake the first few times, but if you follow point number 2 as well, it won’t take your body long to adjust to the new time. Reading a book before bed helps, or check out these 33 secrets to a good night’s sleep.

2. Wake up between 5:30am and 6:30am.
It has been proven that there are hormones secreted around this time to wake you up, and if you don’t actually wake up at that time, they slow down, meaning it is much harder to wake up between 6:30am and 8am. Try it, you will be amazed!

3. Try to exercise before breakfast.
It’s difficult to say if this is more physiological or psychological. However there is something about exercising first thing in the morning that gives you a pep up for the day. Your metabolism is boosted, you feel proud of your training achievements, your blood sugars have been regulated by the activity. If people are unfit, yes they will feel tired before they feel better, however by modifying your activity to a 6/10 instead of and 8 or 9/10, should leave you feeling great.

4. Increase your cardiovascular fitness .
Your heart’s ability to pump blood around your body and to your brain directly relates to your energy levels. By increasing your fitness, your body will find the same day to day activities easier. This compounds and before you know it, you’ll be bouncing off the walls. Be careful not to overtrain though, the opposite will happen. Running, spinning classes, walking and pretty much anything else where you huff and puff, will do.

5. Eat right for your body type.
Understand your body’s individual metabolic type and eat accordingly. Click here to determine yours. The wrong foods will make your digestive system work harder, making you sleepy. A lack of iron will also bring on fatigue, as will dehydration. Diet plays a huge role in your energy levels. Also, being an adrenaline junkie won’t help you either.

6. Hang around bright, positive people.
Even if it’s not physically, watch upbeat programs on TV, read positive publications, listen to an energetic radio station or music. If you can mingle with positive-minded people rather than the naysayers, this can have a drastic effect on your energy.

6.5 Are you ‘happy’?
This is an entire topic in itself, but must be mentioned as it is extremely important. If you were asked right now “are you happy?” What would your answer be? If the answer is no, you’ve got some work to do. And although getting yourself physically fit won’t hurt, sort your head out first, read books, speak to people, work out your life’s goals and desires. When life has a purpose, is balanced and you are growing, it’s amazing how your energy grows too.

Remember that you are in charge of your energy levels. Try a few small changes and you will be feeling great.

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23 responses to “Feeling flat? 6.5 Ways to Spark Up Your Energy”

  1. uriel says:

    I will make time to read this tips on good night sleeps actually I bookmark it for me not to forget the website. thanks.

  2. Tom Parker says:

    Fantastic post Amelia. Since I started my fitness regime I’ve definitely felt more energetic. However, getting into a regular sleeping pattern (as you mention in points 1 and 2) is still a problem for me and an area I really need to work on.

  3. Amelia Burton says:

    Hi Tom,

    It’s amazing how much discipline you need to go to bed early isn’t it! I find by making yourself wake up between 5:30 and 6am, you will naturally be more tired by 10pm. Also laying off stimulating TV, music or movies helps you wind down faster. Give that a go. Great to hear the fitness is having a good effect on your energy levels, go nuts with it!!!!

  4. Sprocketboy says:

    I was out on the bike at 5:30 am for interval training the other day and was surprised that I did not feel like collapsing until around 10 pm. This is the first time I have read someone suggest this is a rational time to get up.

  5. Amelia Burton says:

    Hi Sprocketboy,
    Shhhh… don’t tell anyone. It’s our secret! The rest of the world thinks we’re hero’s for waking up so early, but we know the truth. Last Sunday I slept in until 9am and felt like death warmed up all day. Definitely save the sleep ins for lazy days…

  6. Addiction Treatment says:

    amazing tips Amelia…. i liked it and now i will apply them too.

  7. dd says:

    Hi Amelia,
    sorry to post comment so late, I’ve just discovered your blog.
    Do you have any evidence for the point 2?

  8. sandrar says:

    Hi! I was surfing and found your blog post… nice! I love your blog. 🙂 Cheers! Sandra. R.

  9. Thanks Sandrar,

    I hope you subscribe to my newsletter and enjoy more articles.


  10. gb says:

    I work shift work, so its hard to follow any kind of regular exercise; meal and sleep pattern… I am always so exhausted from flipping back and forth from day shifts to night shifts…i have been doing this type of schedule for 19 yrs, and i really want to loose weight and get in shape, maybe i will not be as tired… any suggestions?

  11. Jay Posey says:

    Good article, it thought me alot, thanks!

  12. PaceCalc says:

    Great tips! I cannot afford to miss a post such as this. As a runner, I need to increase my energy level at the same time monitoring my progress using running pace calculator.

  13. Barnaby says:

    I stumbled upon your web site on bing and check several of the earlier content. Preserve up great work. Seeking forward to reading through added within you later on!…

  14. Anonymous says:

    Just reading this article has slightly lifted my dark mood. Looking forward to tomorrow to put these tips into action!

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