Posts Tagged With: sleep
Get to bed by 11pm – even if you’re a night owl – or you like Jimmy Fallon!
Research shows that getting to bed by 11pm – that one thing – can increase your energy and mood by as much as 400%!
That’s because getting sleep before midnight increases your brain’s production of mood-boosting serotonin and endorphins. That dials down your stress, increases your energy, and lifts your mood after only 2 days of getting to bed by 11pm.
When you feel energetic, you feel much better about yourself. On the other hand, when you feel exhausted, tasks that would ordinarily make you happy—like getting ready to go to a party or planning a trip—make you feel overwhelmed and blue.
When my energy feels low, I try one of these techniques
(well, first I drink something with caffeine in it, but if I feel like I need to take further steps, I try these strategies):
Even a quick ten-minute walk will increase your energy and boost your mood. This really works! Try it! People often say they’re too tired to exercise, but, in fact, unless you’re exercising at a very intense level, exercise tends to boost energy rather than deplete it.
2. Listen to Lively Music
This is one of the quickest, easiest ways to get a jolt of energy.
3. Get Enough Sleep
If the alarm blasts you awake every morning, you’re not getting enough sleep—and it matters. Most adults need at least seven hours each night. Don’t kid yourself about how much sleep you need! (Here are some tips for getting good sleep.)
4. Act Energetic
Research shows that when people move faster, their metabolism speeds up. Also, because the way we act influences the way we feel (to an almost uncanny degree), acting with energy will make you feel more energetic. Stand up while talking on the phone, walk quickly, and speak with more animation.
5. Talk to Friends
We get a real charge from connecting with other people. I’ve noticed that if I’m feeling low and then run into a friend on the street, I walk away feeling much more energetic. Reach out if you need a boost. This is true for introverts and extroverts alike.
6. Get Something Done
Crossing a nagging chore off your to-do list provides a big rush of energy. For a huge surge, clean out a closet. You’ll be amazed at how great you feel afterward. A friend once told me, “Every to-do list should include one item that can be crossed off in the first five minutes.” If that’s all you can do, do it; you’ll feel better.
7. Skip the Food Strategy
It’s tempting to reach for a carton of ice cream when you’re feeling listless, but, in the end, all of those extra calories will just drag you down. In general, be wary of the urge to treat yourself when you’re feeling low.
Energy (and lack of) is contagious.
If you feel energetic, you’ll help the people around you feel energetic too. And that makes them feel happier. In fact, in his excellent book, The No A***ole Rule, Bob Sutton reports that being an energizer was one of the strongest predictors of a positive performance evaluation at work. (This is related to the Radiators vs. Drainsdistinction.)
Have you found any good, quick strategies for boosting your energy? Do you agree that your energy affects your happiness?