5 Essential Hacks to Restore Your Energy During Tough Times

Nothing can sap your energy more than going through challenging times. It can seem that no matter what you do, it’s impossible to restore your energy. This situation can lead to a cycle where chronic exhaustion sets in. Of course, the more tired you are, the more difficult it is to deal with challenges.

The good news is that there are relatively simple ways you can get back some of your energy. Adjusting your thinking, making a few lifestyle changes, or changing your diet can also restore strength. What’s more, these changes will continue to boost your energy levels when the tough times have passed.

This article looks at the scientific evidence on how you can restore energy to cope better with tough times. While you may not be able to change your situation, you will have the strength to deal with it.

Why Tough Times Sap Energy

Dealing with challenges is a part of life. Unfortunately, this can leave you feeling exhausted and lacking energy. It could be losing your job, a difficult financial situation, relationship issues, or a health problem. Whatever the problem, having the power to deal with it is vital.

When coping with problems, it’s tempting to focus so much on the issue that you forget about other things. For example, you could start eating junk food because it’s easier than cooking. Or you could up your caffeine intake to get you through the day. And when it comes to exercising, you might not have the “get up and go”.

What can you do to make a difference to your energy levels and say goodbye to fatigue?

5 Hacks to Restore Your Energy Levels

Here are five simple tricks to boost your energy, improve your mood, and help you cope better with tough times.

1. Enjoy a healthy diet to bring back energy

What you eat has a direct impact on your energy levels. According to Harvard Medical School, it’s best to eat lean meat (if you’re a meat-eater) and foods rich in fatty acids. So, choose things like salmon, tuna, chicken, turkey, and nuts. Additionally, it’s best to eat small, frequent meals and healthy snacks.

One study found that eating sugary, processed food high in fat can sap motivation and result in tiredness. However, another study found that eating bananas after a workout is better than energy drinks for metabolic recovery.

2. Exercise boosts energy

If you’re feeling tired, it may be better to go for a walk rather than take a nap. Scientific research suggests that expending energy boosts energy levels in the long term. Getting more active has many other benefits. Apart from increasing your strength, your overall fitness improves, weight drops, and you begin to feel better about yourself.

Taking a walk rather than a nap has additional benefits when it comes to restoring energy—your sleep improves.

3. Get better sleep better to feel motivated

Sleep usually suffers when going through tough times. A lack of sleep can be a significant factor in why you’ve got no energy. A study published in the journal Sleep Science found that sleep loss depletes a person’s energy. A person who’s deprived of sleep must use more energy to overcome the effects of tiredness.

Scientists generally advise against taking naps during the day to sleep better at night.

Related reading: How to eat and sleep your way up the career ladder.

4. Use caffeine wisely to feel more energetic

Caffeine can have a positive effect and a negative one when it comes to boosting your energy levels. On the one hand, caffeine increases alertness and can help sharpen your mind. However, studies show that the effect may be less in habitual coffee drinkers. Also, drinking coffee after 2 p.m. can impair your nighttime sleep patterns and make you more tired.

There is also scientific research on when the ideal time to have a cup of coffee is. Scientists found that 10:30 a.m. is the perfect time for a morning coffee. This time is when cortisol levels are highest, and caffeine has the best effect on metabolism.

Other ways to beat fatigue include limiting alcohol consumption during the day and swapping water for sugary drinks. Unless you’re working out, energy drinks won’t have any beneficial effect on your energy levels.

5. Set aside time for yourself

It is vital to set aside time for yourself daily to reconnect and reclaim your time. Even taking a 15-minute break to relax and switch off can have surprising effects on your energy levels. It can be mediation, reading a book, taking a bath, or listening to soothing music.