10 Ways to Boost Your Energy Levels in 10 minutes

December is one of the darkest months of the year in the Nordic countries. It’s hard to feel energised when there is hardly any daylight. 

December is also the month we bring in lots of warm lighting and candles to add to the cosiness when we spend much time indoors. In Sweden we are good at having “mysigt”. The danish word for this is “hygge”. It’s a quality of cosiness and comfortable conviviality that creates a feeling of contentment or well-being. 

What can we do then to raise our energy levels?

Sleep 
When we are rested, we feel more energised. It is recommended that we get around 6-8 hours of sleep per night but try to know your own optimal sleep cycle. Here are some tips to sleep better: A dark and cool room helps us sleep better. Banish all electronic devises from the bedroom. Research shows that we should stop using them about an hour and a half before sleep, as blue light keeps our brain alert. If you struggle with unwinding and find it hard to relax before sleep, try calm activities as meditating or listening to soothing sounds like sounds from nature, sleep stories or White Noice.

The 10-minute version: Take a warm shower before bed. It helps you unwind and relax as the body cools down. 

Move your body
A sedentary lifestyle increases the risk of many common diseases such as type 2 diabetes, high blood pressure, high blood fats, osteoporosis, cardiovascular disease, high blood pressure, heart attack and stroke, cancer, mental illness, stress, and anxiety.

Movement is a powerful way to take care of our health as well as boosting energy levels. Walking, running, dancing, aerobics, Zumba, gardening, the list is long.

I love to dance, to lose myself in rhythmic movement to get my heart rate up and get the good vibes going in all my limbs. Find what you love and make sure you move your body in different every day.

The 10-minute version: Take regular breaks from working at computer. Stand up and let your head gently tilt first to the right, then to the left, then look down and up, stretching out the muscles in your neck.  Rotate your shoulders, twist your body from left to right, letting your arms swing freely, walk on the spot, bend to touch your toes, and do a couple of squats.

Eat healthier
Eating a balanced diet can help ensure your vitamin and mineral needs are met. Eat less sugar and proceeded foods, and more fresh vegetables, fruit, nuts, fish, white meat, whole grains and healthy oils such as olive oil.

It’s important to keep blood sugar balanced so energy is constant, so eat foods with a low glycemic index to help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

When we eat sugar in food, we get a spike in blood sugar, which gives us an initial burst of energy. But that's followed by a rapid drop in blood sugar, which in turn leaves us feeling drained. When we eat whole grains, which provide a slow and steady release of fuel, our energy will be consistent and balanced, so by day's end we feel less tired and more energised.

The 10-minute version: Replace sweet processed snacks with nuts, berries, yoghurt with granola or fresh fruit.

Drink more water and less alcohol
It's easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue? Sometimes, even slight dehydration can leave you feeling tired and lethargic. Alcohol is also dehydrating and have other negative side effects on the body as well. Intake of alcohol during the evening hours interferes with deep sleep and prevents us from getting a good night’s rest.

The 10-minute version: Have a bottle of water on your desk and set a timer to drink at regular intervals. Swap the regular G&T for a glass of tonic, lemon or cucumber and lots of ice.

Reduce stress and deal with anger
One of the biggest energy zappers is stress. Stress is the result of anxiety, and anxiety uses up a lot of our energy. Like worry or fear, stress can leave you mentally and physically exhausted. Low but chronic levels of stress erode energy levels, so over time you find yourself doing less. Relaxation therapies like meditation and yoga are effective ways for reducing stress.

The 10-minute version: Practise Box breathing. Box breathing, also known as four-square breathing, involves exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern anew.

Cut down your to-do list
Overwork is one of the main reasons for fatigue. This can include professional, family, and social obligations. Try to pair down your to-do list by defining the most important tasks, and those that can wait. Reach out and ask for help if necessary.

The 10-minute version: Get a daily overview of your day and prioritize your tasks.

Energetic music
Different types of music have different effects on us but play music that makes you happy. Sing along. Happiness really increases your energy level.

The 10-minute version: Take a break and play a track of your most energetic favourite tune and move to the music. Feel your energy rise.

Get outside 
Daylight and fresh air are energising. We need as much daylight we can get, especially in winter. Electric light can’t compensate real daylight and we need oxygen to reinvigorate us.

The 10-minute version: Go outside and take a brisk 10-minute walk.
 

Nature
Being in nature is very healing and helps us quiet our mind and to connect more deeply with ourselves. Other benefits are improved concentration, decreased levels of stress and depression, improved physical and mental health and increased energy levels. We feel good when we are connected with nature and when we feel good, it raises our energy level.

The 10-minute version: Make it part of your daily routine to spend at least 10 minutes in nature.

Lighting
Why not be inspired by the Swedish way to increase the "mysighet" in your home by adding more lighting at home during winter, to increase your well-being and thereby boost your energy. The more sources of lighting in a room, the cosier it becomes. Around seven to ten light sources in a living room is a general rule of thumb and that can also include candles. A mix of warm and cold lighting creates a varied and more exciting environment.

The 10-minute version: Make sure to turn on several light sources in the room you are staying in.

Photo by Brooke Cagle on Unsplash