6 Ways to Improve Energy Levels Long-Term

Do you easily run out of breath after a sprint or a short flight upstairs? How about wanting to do physical activities but just the thought of it makes you feel exhausted? Ironically, the lack of physical exertion (think about being a couch potato or laying in bed for hours scrolling through your phone) for a prolonged period can also feel exhausting. This leads to a drop in energy levels and motivation. 

As it turns out, a continuous lack of energy can have a domino effect on your health. When you get used to a sedentary lifestyle, your overall blood circulation may eventually become affected. With poor circulation, your body’s oxygen supply may become insufficient, which can lead to a range of health issues.

Fortunately, there are plenty of ways to quickly boost your energy levels — from consuming caffeinated beverages to taking supplements. However, improving it in the long run is the ideal goal.

Here are the best ways to improve energy levels in the long term:

#1 Improve Your Sleep Hygiene

Do you habitually scroll through your smartphone before going to sleep? Blue light exposure from cell phones during bedtime can negatively affect your sleep quality. It tricks our brain into thinking it’s daytime, so it stops the release of the sleep hormone melatonin.

To avoid this, set up a bedtime routine to help prepare your brain and body for a deep sleep. Stop using your phone and wind down when it’s close to bedtime hours. This can improve sleep quality, which is important in restoring energy for the next day. Proper rest also restores muscle memory for good reaction times and coordination. 

Here are the best practices for good sleep hygiene:

Maintain a Sleeping Pattern 

Try to sleep and wake up at the same time every day to maintain your body’s natural sleep cycle. A consistent sleeping pattern will help you naturally wake up and fall asleep in the hours you’ve trained your body to do so.

Avoid Bright Lights 

Dim the lights at least 2 to 3 hours before sleeping. This includes setting your smartphone aside to avoid blue light exposure. The dark surroundings will influence your circadian rhythm, tell your body it’s nighttime, and prepare your mind for sleep. 

Stay Away From Caffeine 

Nighttime consumption of caffeine can affect sleep homeostasis as it can block adenosine, the hormone responsible for sleep regulation. It’s recommended to avoid beverages containing caffeine like tea, soft drinks, and coffee at least 6 hours before bedtime.

Do Not Overeat At Night

When you eat too much before bedtime, your body will need to put more energy into the digestion process. This can disrupt your internal body clock and affect sleep quality. Therefore, it’s best to only consume food up to 3 hours before bedtime. Eating lighter, easy-to-digest foods at night will also help.

#2 Work on Hydration

How much water do you consume each day? Do you only drink when you’re thirsty? Drinking enough water can prevent dehydration, which can cause feelings of fatigue and tiredness. Proper hydration also helps to transport nutrients throughout the body and maintain circulation,  which is vital for stabilizing energy levels.

There are different guidelines for the ideal water intake. But as a baseline, it’s good to make it a point to drink half of your weight (kgs) in ounces each day. For instance, if you weigh 50kgs, then target a minimum of 25oz a day. However, this should increase with your activity levels and weather temperatures. If you’re physically active or are in a hot climate, add 12 more ounces of fluids for each 30 minutes of high activity levels. 

#3 Choose Your Food Wisely

To improve your energy in the long term, learn how to choose and include the right food items in your diet. Let’s begin by identifying the good and the bad:

Eat Foods That Naturally Boost Energy 

Aim for a good balance of the following nutrients for proper energy metabolism:

• Carbohydrates
• Protein
• Good Fats
• B Vitamins
• Vitamin C
• Magnesium
• Iron
• Zinc

Avoid Energy-Depleting Foods 

Got a sweet tooth? Or do you crave junk food all the time? With a poor diet, your body will lack the right nutrients. This will make you crave whatever you find delicious, which are oftentimes unhealthy food choices. 

Here are the worst food choices and what you can replace them with if you want your energy to last.

Most energy-draining foods cause a spike in blood sugar, which leads to energy crashes. They will leave you feeling sluggish and craving more junk food as you try to chase the energy you need. 

If you’re buying packaged food items, always check the label and avoid high-sugar, highly processed foods with too many preservatives.

Most important of all, change your eating habits. Eat smaller portions of nutrient-dense meals and snacks in regular intervals to make sure you’re fueled throughout the day.

#4 Maintain a Good Level of Physical Activity

Physical exercises — whether through workouts or sports — are not only good for your blood circulation. They also help release endorphins, the happy hormones that raise energy levels too. This is why a good session in the gym can be a natural way to increase energy.

Moreover, regular physical activities will strengthen your muscles and improve your endurance, which can help you become more active. But more importantly, it can contribute to better heart and lung health, and will boost your metabolic rate so you burn more fats and turn them into energy. All of these are instrumental in stabilizing your energy levels in the long term.

#5 Lose Excess Weight 

Excessive weight can make you feel tired and out of breath with minimal exertion. On the other hand, staying within your ideal weight will make you feel lighter and make it easier to do physical activities. However, if you need to lose weight, opt for healthier diets that will not leave you starving as you’ll only lose energy. Do exercises instead and maintain a healthy diet until you gradually reach your target weight — do not rush the process.

#6 Manage Stress

Stress is the ultimate energy zapper. It can kill your motivation and may even lead to poor eating habits and sleep disruption. If you’re constantly subjected to stress, whether at work or at home, take time to relax and practice mindfulness throughout the day. This will help you stay present and engaged, which can help sustain your energy levels. Remember, it’s not about avoiding stress entirely. You just need to learn how to roll with it to stay productive and maintain your energy.

Biohacking Your Energy

Most of the steps mentioned above are basic biohacks for improving your energy. However, if you’d like to try more advanced biohacks, we strongly suggest that you work with a medical professional. 

Some biohackers use vitamin B12 injections or GDA (Glucose Disposal Agent) capsules for a longer-lasting energy boost. Take note though that supplemental products like these are best sourced from reliable sellers. Our personal favorite is Modern Aminos. They have an extensive product range tested for quality so you can guarantee the purity of the ingredients. You can also get a 10% discount if you use code wolf10 at checkout.

Final Thoughts on Improving Energy Levels

Boosting your energy for a short while is okay once in a while. But why stop there when you can maintain it long-term? Besides, short-term energy boosts usually rely on caffeine and high sugar, which leads to energy crashes, and are ultimately bad for your health.

Maintaining a sustainable level of energy is all about taking care of your health, from getting enough sleep to eating nutritious foods and finding interesting ways to stay active. Incorporate these healthier habits into your daily routine to optimize your energy levels and promote overall well-being. Try different approaches to find what works best for you in the long term.