No More Daytime Energy Dips
Struggling to stay awake and alert? About 1 in 3 adults report not getting enough sleep regularly. Some end up nodding off during the day or struggling with fatigue. Lack of sleep can lead to increased stress, decreased productivity, and adverse health conditions. Adults should aim for at least 7 hours of sleep each night. However, work, family commitments, and too much screen time can prevent many people from getting proper rest. Regardless of the cause, lack of sleep, as well as poor nutrition, can lead to falling asleep during the day. Here are 4 natural ingredients that may help with energy and alertness.
1. Use caffeine wisely
Found in coffee, tea, energy drinks, and supplements, caffeine is a stimulant many people rely on to obtain an energy boost. Caffeinated products can help enhance alertness by increasing brain activity and energy. Studies have shown that caffeine can also help reduce the risk of depression and other mood disorders. However, overconsumption causes side effects such as restlessness, insomnia, irritability, heart palpitations, and many others. The goal is to consume caffeine at the right time and in the right amounts to avoid unwanted side effects. The right amount of caffeine can help bypass those feelings of fatigue.
2. Get more omega-3
Found in fish, nuts, seeds, and other plants, omega-3 is an essential nutrient. This fatty acid has several health benefits, including improved brain function, reduced inflammation, and reduced risk of heart disease. Omega-3 may also help improve memory, concentration, and cognitive function by protecting the neurons in the brain from damage and promoting synaptic plasticity. Studies show that omega-3 can also help with energy and athletic performance. There are several omega-3 supplements available. Finding a version with no additives or fillers is critical to maximizing the benefits.
3. Wake up to B Vitamins
Essential for a healthy nervous system, B vitamins may help increase energy, improve focus and alertness, and reduce fatigue. This is possible as B vitamins convert carbohydrates into glucose which provides the body with energy and enhances mental function. The most important B vitamins to boost concentration and productivity are vitamins B3, B9, and B12. Foods high in vitamin B include whole grains, legumes, fortified cereals, eggs, dairy, and fish. However, a customized supplement or multivitamin can help, especially for those with a deficiency.
4. Get more sunshine
Vitamin D3 is present in foods derived from animals, such as milk, eggs, and fish. This nutrient is added to some foods and is also available as a dietary supplement. However, most vitamin D comes from the sun, as the skin can convert the sun’s rays to D3. The primary function of vitamin D3 is to regulate the amount of calcium and phosphate in the body. Vitamin D3 also helps improve focus and increases concentration levels. However, prolonged consumption of high doses of vitamin D3 can cause side effects such as nausea, vomiting, weakness, and high blood calcium levels. For a boost in daytime energy, consider stepping outside for a few minutes each day to bask in the sun.
Stay alert and productive
Repeated fatigue can cause a drop in productivity, missed opportunities, and poor social situations. Supplements can provide a much-needed boost of energy. For people who need to stay alert and awake, foods and drinks containing caffeine, omega-3, B vitamins, and vitamin D3 can help. Additionally, a balanced diet is essential for optimal physical and mental health. Getting enough sleep, maintaining an active lifestyle, and managing stress can also help improve concentration and boost productivity.