4 Healthy Ways To Keep Energized And Be Your Best Self

We all have had those moments where we feel like we could run a marathon. We are so full of energy and life that nothing seems impossible. Unfortunately, these moments are often fleeting, and we can find ourselves struggling to summon the same level of energy day after day. This is where self-renewal comes in.

Self-renewal is the process of recharging your physical, mental, and emotional batteries so that you can approach each day with enthusiasm and vitality. 

When you take the time to renew yourself on a regular basis, you will find that you have the energy and drive to live your best life and be your best self. Here are some ways you can continue incorporating self-renewal into your daily life.


1. Get Enough Sleep 
Most people need around eight hours of sleep per night in order to function at their best during the day. If you find yourself frequently tired or reliant on caffeine to get through the day, chances are you are not getting enough restful sleep. Experiment with different bedtimes and wake-up times until you find a sleep schedule that works for you and stick to it as much as possible. You will be amazed at how much better you feel when you are well-rested!
 
Experiment with power naps as well. If you are feeling tired, taking a quick 20-30 minute nap can help refresh your mind and body. Just be careful not to nap for too long, as this can make it harder to fall asleep at night. You can even try taking a power nap at work.

Taking power naps at work can be a great way to refresh your mind and increase your energy levels during the day. However, when taking a power nap at work make sure you follow company policy on this matter. Many employers are recognizing the importance of sleep as a productivity and safety measure and are building sleep pods and quiet rooms for over-tired employees. 

Even if employers are open to power naps at work, this does not excuse you from getting a good night’s sleep on your own. As mentioned above sleep is an important ingredient for your health and well-being. On the other hand, employers should not use their power nap policy as an abusive productivity measure.
  
If power naps are acceptable at your places of work here are some tips for making them effective.

• Find a quiet space: If possible, find a quiet and comfortable space where you can take your power nap. This could be in a quiet space, an empty office, or even your car.
• Set an alarm: Power naps should be short and focused, typically lasting between 20 to 30 minutes. Set an alarm on your phone or computer to ensure that you don't oversleep and miss an important meeting or appointment.
• Use earplugs or headphones: To block out any noise or distractions in your environment, consider using earplugs or noise-canceling headphones. You can also listen to calming music or nature sounds to help you relax and fall asleep more easily.
• Get comfortable: Lie down or sit in a comfortable position and use a pillow or blanket if needed to help you relax. Wear comfortable clothing and loosen any tight or restrictive items like belts or shoes.
• Practice relaxation techniques: To help you fall asleep more easily, try practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization exercises. These techniques can help calm your mind and prepare your body for sleep.
• Be mindful of your timing: It's important to time your power nap strategically, so that you can wake up feeling refreshed and energized. For most people, the best time for a power nap is mid-afternoon, when energy levels tend to dip. However, be mindful of your own personal sleep patterns and adjust your nap time accordingly.

By following these tips, you can take effective power naps at work and increase your productivity and energy levels throughout the day.


2. Eat healthily
What we put into our bodies has a direct impact on how we feel both physically and mentally. When we fuel our bodies with nutritious food, we give ourselves the energy we need to power through our days. Remember though, processed foods and sugary snacks may give us a quick burst of energy, but it is quickly followed by an inevitable crash. Make sure to include plenty of fruits, vegetables, whole grains, and lean protein in your diet for sustained energy throughout the day.

Remember as well, that dehydration can cause tiredness and feelings of sluggishness. Drinking plenty of water throughout your day can help you feel energized and alert. 

Water is essential to the proper functioning of our bodies and dehydration can cause a number of negative effects, including fatigue, headaches, and difficulty concentrating. Therefore, drinking enough water throughout the day can help keep you feeling energized and alert.

The recommended amount of water intake varies depending on factors such as age, sex, weight, and physical activity level. As a general guideline, the National Academies of Sciences, Engineering, and Medicine recommend that men aim to consume about 3.7 liters (125 ounces) of fluids per day and women aim to consume about 2.7 liters (91 ounces) of fluids per day.

In addition to water, you can also consume other hydrating fluids such as herbal tea, coconut water, or fresh juice. However, it's important to limit your intake of beverages that are high in sugar or caffeine, as these can have negative effects on your energy levels.

If you find it difficult to drink enough water throughout the day, here are a few tips:

• Carry a refillable water bottle with you throughout the day to help remind you to drink more water.
• Set reminders on your phone or computer to prompt you to drink water at regular intervals.
• Eat foods with high water content, such as watermelon, cucumbers, and leafy greens.
• Drink a glass of water before each meal to help you feel fuller and more energized.

By staying hydrated, you can help keep your body functioning at its best and maintain high levels of energy throughout the day.


3. Get Moving
Physical activity is one of the best ways to increase your energy levels. Exercise is not only good for our physical health, but it also benefits our mental health as well. When we get our heart rates up and break a sweat, we release endorphins—the “feel-good” hormones—which can help reduce stress and improve our moods.

The type of physical activity you choose doesn’t have to be strenuous to be effective. Even moderate-intensity exercise, such as a brisk walk or gentle yoga, can help boost your energy levels. It’s best to choose an activity you enjoy, as this will make it more likely that you will stick with it. For example, you may enjoy going for a walk outdoors, taking a dance class, or practicing the myriad of different sports out there. 

Even if you do not have time for a vigorous workout, taking a brisk walk or going for a light jog can do wonders for your energy levels. Just make sure to listen to your body and not overdo it!

4. Take Breaks
It is important to take breaks throughout the day in order to rejuvenate ourselves both mentally and physically. When we push ourselves too hard without taking any time to relax, we can quickly become overwhelmed, stressed out, and burnt out. Make sure to schedule some “me” time every day—even if it is just 20 minutes! Use this time to do something calming, such as reading a book, taking a bath, or meditating. You will be amazed at how refreshed you feel after taking some time for yourself.

Taking breaks at work is important for maintaining productivity and energy levels throughout the day. Here are some ways to effectively take breaks at work:

• Schedule regular breaks: It's important to schedule regular breaks throughout the day to help prevent burnout and maintain focus. Try to take a break every hour or two, even if it's just for a few minutes.
• Get up and move: During your break, get up and move around to help increase blood flow and energy levels. This could be as simple as taking a short walk around the office or doing some light stretching exercises.
• Practice mindfulness: Take a few minutes during your break to practice mindfulness or meditation. This can help calm your mind and reduce stress, which can have a positive effect on your energy levels and productivity.
• Disconnect from technology: During your break, disconnect from technology and give your mind a chance to recharge. Step away from your computer or phone, and engage in an activity that doesn't involve screens, such as reading a book or taking a walk outside.
• Socialize with colleagues: Use your break time as an opportunity to socialize with your colleagues. This can help build positive relationships in the workplace and increase your sense of connection and belonging.

By taking regular breaks throughout the day, you can help maintain high levels of productivity and energy and reduce stress and burnout.


Final Thoughts

By incorporating daily self-renewal routines into your life, you will give yourself the opportunity to approach each day with enthusiasm and vitality. When you make your well-being a priority, you will find that you have the energy and drive to live your best life and be your best self! Try implementing some of the tips above into your daily life and see how much better you feel!

Thank you for reading and stay safe, keep healthy, and remember to continue becoming the best version of yourself. 

Richard 
Richard Fontanie