Have you noticed how often you or the people around you feel tired? Do you find yourself wishing you could have enough energy to be more productive and more present for the people in your life? 

Chances are that stress, fatigue, and low energy affect you in some way, and you’re not alone. A 2010 WebMD annual health survey included fatigue as among the top 5 concerns of women, and the U.S. Centers for Disease Control and Prevention revealed that approximately 38% of Americans don’t get an adequate amount of sleep, resulting in chronic exhaustion.

Whether the reason is that we’re just too busy or not prioritizing self-care, our vital energy reserves are getting drained and we’re not living a vibrant quality of life if we’re dragging ourselves from one day to the next.

 To remedy this problem, there are long-term and short-term solutions.

 Long-term:

Depending on your level of stress and just how long you’ve been feeling tired, it may take days, weeks, or even months of daily diligence in order to get your energy back to optimal level. This is where a Health Coach could be a huge help, providing the necessary guidance and resources to help you feel your best again. If you are concerned that your condition is serious, or if it is accompanied by additional symptoms, then check in with your doctor.

Here are the top 3 long-term solutions to lift your energy:

1. Sleep.
If you’re frequently tired then you’ll need to make up for lost times, so aim for over 8 hours of sleep every night for at least the next 7 nights, and see how you feel after that. Sleep is essential for nourishing you both physically and mentally, and it will help your body feel restored and rejuvenated once you’ve caught up.

2. Exercise.
It may seem counterintuitive to move your body more if you’re tired, but that’s exactly what will help restore energy by stimulating your hormonal and nervous systems. Start with gentle stretching or walking if that’s all you’re up for, but be consistent, then move your way up to yoga and other forms of physical activity that will get your heart pumping. Do some form of fitness every day until you feel revived.

3. Be mindful of what you eat.
Your fatigue might not simply be a result of work or stress, it could be a side effect of what you’re eating. Focus on eating whole, unprocessed, and organic foods as much as you can and pay close attention to how you feel after meals. If you notice that you feel more fatigue after eating cheese, then try avoiding dairy for a while. This may take a little detective work but if you’re diligent you might just uncover a hidden food allergy and find relief by simply avoiding it!

Short-term:

Now let’s say you’re already implementing the above but still feel tired and need a quick pick-me-up to get through the rest of the day. Here are some quick ways to lift your energy within minutes:

1. Step away from technology.
There are many correlations between technology and fatigue, and if you’re plugged in for most of the day it could explain some of the reason you feel tired all the time. For a quick energy boost put your phone down and step away from your computer, even if it’s just for a few minutes while you get a glass of water or look out the window. Step away and unplug for as long as you can. 

2. Listen to an upbeat song.
Nothing gets the energy rising like a great upbeat song! Make yourself a playlist of heart-thumping songs you love to listen to whenever you need a lift, you can start with this or this.

3. Take a walk outside.
Nature and fresh air can do wonders for the spirit, so even if it’s just for 10 minutes on your lunch break, get yourself outside to breathe some fresh air and feel the sun on your face.

Additional quick ways to boost your mood and pep up your energy are laughing, smiling, communicating with someone who is natural burst of energy, drinking some water (NOT more caffeine!), or eating some refreshing fruit. 

What’s your favorite natural way to increase energy when you’re tired? Share in the comments below!