There’s no need to take an energy shot or consume copious amounts of caffeine. Those solutions can backfire with an inevitable crash. According to science, these 20 activities can increase your energy in the right way.
20. Have Some Chocolate
Yes, chocolate does contain some caffeine. However, that’s not the only reason consuming chocolate will give you a boost. Research has found that the flavanols found in cocoa may boost cognitive performance and improve mood. Flavanols give chocolate its bitter taste. Dark chocolate has more beneficial flavanols than milk chocolate.
19. Take a Few Deep Breaths
While this may seem like something you’d do to calm down, taking deep breaths using a specific technique can give you an energy boost. A 2006 study found that performing yoga breathing from your diaphragm will get your blood pumping. This short exercise may boost your energy all day long.
18. Walk, Jog, Bike, or Work Out
Activities that get you breathing deeper can boost your energy. Go for a walk, jog, bike, or run to get your heart pumping. A short 15-minute workout with weights can do the same. A 2011 study found that working out during the middle of your workday can increase productivity enough to counteract the time spent away from your desk.
17. Light Things Up
Research has found that people will feel more awake at any time of day in a well-lit area. Sunlight is likely the best way to light up rooms, but that’s not always possible depending on weather conditions. Therefore, if you’re feeling drowsy, flip on some lights. Keeping your space brightly lit will help you stay more alert.
16. Visit the Great Outdoors
Spending time outdoors, specifically about 20 minutes, can give you an energy boost, according to a 2010 study. According to the study, a walk in a natural setting, such as the woods, is best. But if there is no nature trail nearby, a green park will do to provide the same energy-boosting result.
15. Drink Some Water
Studies have found that even mild dehydration can make you sleepy. Busy schedules can sometimes make it hard to remember to drink enough water. Therefore, whenever you’re feeling fatigued, instead of reaching for something caffeinated, try chugging a glass of water or two. You may find you’ll get the same energy boost without the crash that can occur later.
14. Listen to Some Music
Research has found that listening to uplifting music can improve alertness, attention, and memory. One study found that listening to medium-tempo music was best for reducing fatigue and increasing alertness on long drives. Medium tempo music ranges from 108-120 beats per minute (BPM). Most electronic music, dance, funk, and disco is in this range.
13. Sing Along to Music
In addition to listening to medium-tempo music, singing along will also boost your alertness. Singing requires breath control and pushing from the diaphragm. This use of the lungs and extra oxygen gets the blood pumping and can boost adrenaline. A 2008 study found singing increased energy levels among college students.
12. Laugh
The proverbial wisdom that laughter is the best medicine holds true, as studies suggest laughing reduces stress and has many other health benefits. According to a 2016 study, one of laughter’s proven benefits is boosting energy levels. Feeling drowsy? Surf over to YouTube and watch a few funny videos to get energized.
11. Take a Cold Shower
Although telling someone to “take a cold shower” is often said when someone is all worked up or is expressing too much libido, exposure to cold water can boost energy. A 2007 study suggested that a cold shower for as little as 3 minutes can be enough to counteract some of the effects of chronic fatigue.
10. Chew Some Gum
The next time you find yourself nodding off at your desk or during a meeting that seems to be lingering forever, try popping a piece of gum in your mouth. A 2016 study found that chewing gum can improve mood, cognitive performance, and well-being as well as increase alertness. The research found that chewing gum enhanced attention and work performance.
9. Use Stimulating Scents
Aromatherapy works on the principle that aromatic materials can improve psychological well-being and manage symptoms. Researchers have found that certain scents have stimulating properties. The most significant of these is lemon oil, which produces a stimulating scent. A 2008 study showed it improved participants’ moods. Other scents said to be stimulating are rosemary oil and eucalyptus oil.
8. Stretch
Research suggests that doing some stretching at your desk may be enough to stimulate alertness. Stretching can increase blood flow, boosting dopamine and serotonin, which helps with motivation, stabilizing mood, and reducing stress. However, for an even bigger boost, a 2017 study suggested performing yoga increased subjective energy. The study also found that yoga also increased self-esteem.
7. Have a Caffeinated Drink
It’s not that you shouldn’t have some caffeine for an energy boost, but the emphasis is on some. At some point, caffeine has diminishing returns and will produce the opposite of the desired effect by causing an energy crash. However, a 2012 study found that a single cup of coffee was enough to keep drivers alert on a long drive.
6. Add Green to Your Environment
A houseplant or three may keep your air a little cleaner, especially in a stuffy office. Studies have shown that indoor air pollutants can have short- and long-term effects on health. These include energy-draining allergies and headaches. Adding plants to your workspace or home may absorb pollutants from your indoor air.
5. Be More Social
A 2006 study found that workers who chat with one another were more alert than those who worked quietly in an office. Other research has shown that people who have strong social ties are generally happier and healthier. Social people also get more sleep and, thus, are more rested and alert.
4. Straighten Up
A slouching posture is a physical queue to tiredness. Interestingly, research found that slouching can cause fatigue. A 2012 study found that sitting up straight with your shoulders back, your lower back slightly arched, and your eyes forward can make you feel more energized. A 2009 study found that maintaining a straight body posture can also boost your confidence.
3. Get Away From Work and Your Desk
According to research, you should avoid having lunch at your desk. A 2016 study found that taking a mental break away from work during lunch can improve your energy levels at work. In addition to taking lunch outside the office, boost your energy further by squeezing in a quick walk as well.
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2. Do Something Interesting
Midday fatigue usually occurs anywhere between 1-4 PM, brought on by any of several factors including circadian rhythms, adenosine build-up, blood sugar, warming temperatures, and more. When this feeling comes on, combat it by doing something you find engaging or interesting. A 1994 study found that interest in a task can make it significantly easier to remain alert.
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1. Take a Power Nap
Sometimes the best way to boost your energy is to take a rest. Power naps have long been theorized to be revitalizing and can help with concentration. Power naps are typically 10-20 minutes, ending before entering deeper stages of sleep. Some of the greatest minds in history took power naps including Einstein, Tesla, Dali, and Churchill.
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