10 Energy-Boosting Tips to Overcome the February Slump: Insights from a Health Expert

For many, the motivation that comes with a new year has dwindled. The February slump has hit and low energy levels can make it hard to get through the week. 

Dr Jamie Winn PharmD, at Universal Drugstore, shared 10 small habits you can do daily to reduce tiredness and boost your energy.

1. Eat omega-3-rich foods

While consuming a healthy and balanced diet can reduce fatigue, eating foods rich in omega-3 can drastically boost your energy when your levels are low. Foods that contain omega-3 fatty acids, such as coldwater fish like salmon and mackerel, can improve cognitive function, including attention and memory. Omega-3s can also help regulate the production of some neurotransmitters and hormones that are involved in sleep-wake cycles, leading to improved sleep quality and increased daytime alertness.

2. Use peppermint and lavender oils

Aromatherapy can positively affect energy levels; in particular, using peppermint oil is often associated with increased alertness and brainpower. Inhaling invigorating essential oils like eucalyptus may also trigger the release of neurotransmitters like dopamine and serotonin, which can, in turn, improve energy levels and overall mood. Certain essential oils, like lavender and chamomile, can also have a calming effect, boosting relaxation at night and leading to a regulated sleep pattern.

3. Incorporate 20-30 minutes of exercise

A 20-minute brisk walk can immensely affect cardiovascular health by raising the heart rate and boosting circulation. When completed in the morning, this can boost energy levels with effects that last the whole day. Similarly, the intentional and controlled movements of tai chi can improve energy flow, especially when coupled with breathing exercises like those seen in yoga.

4. Listen to music with a high BPM (120-140+)

Music with a high BPM improves energy levels thanks to its ability to increase heart rates and motivational impact. The best BPM of music to boost energy is from 120-140 and above. Listening to music in this range, such as dance or workout music, can trigger the release of dopamine and norepinephrine, which can improve energy levels. The best time to listen to high BPM tracks is in the morning or when you experience a dip in energy throughout the day

5. Regulate caffeine intake

Some of us rely on caffeine to get through the day. While eliminating caffeine is the best way to reduce its negative effects, like insomnia and restlessness, timing when you drink coffee can reduce the impact it has on your energy levels. Drinking caffeine at a time when we notice you experience a natural slump in energy is the best way to avoid restlessness. Caffeine should also be avoided entirely around 6-8 hours before bedtime to ensure sleep is not disrupted

6. Establish a consistent sleep schedule

A consistent sleep schedule is best for your body, as it promotes the regulation of your body’s internal clock and creates optimal sleeping conditions. The ideal amount of sleep can vary depending on the individual, but as a general rule sleeping for around 7-9 hours each night is ideal for most adults. Having the same bedtime daily is best for the body’s circadian rhythm and optimizes hormone production, leading to fewer tired mornings

7. Take cold showers 2-3 times a week

Cold showers can have many health benefits, and one that stands out is boosting energy levels, especially on tired mornings. Cold water stimulates the nervous system and improves circulation, which can promote alertness. This is useful for battling fatigue in the morning and beating the post-lunch slump. Cold showers should be limited to 1-2 minutes when first introduced to your weekly routine and gradually increased to a duration of around 5-8 minutes or longer.

8. Take 10-20 minute power naps

Power naps taken throughout the day can effectively reset your energy levels and reduce fatigue. Power naps can regulate your body clock and improve alertness when scheduled at a similar time each day. Short naps between 10 and 20 minutes are ideal for improving energy levels while avoiding sleep inertia.

9. Use natural light in the morning

Natural light is one of the best ways to improve morning alertness and energy levels. Natural light helps regulate the body’s internal clock, the circadian rhythm and can be essential in combatting Seasonal Affective Disorder (SAD) symptoms, including fatigue and reduced energy. There is no limit to the amount of natural light that improves your mood and energy levels, although sun exposure should be undertaken with appropriate SPF protection. Some ways to incorporate natural light exposure into your daily routine are by taking breaks outside, opening curtains, and using light therapy lamps

10. Hydrate

Dehydration can lead to fatigue, headaches, and impaired cognitive function, but taking the time to sip water throughout the day in short intervals can help maintain proper hydration levels. The benefits are huge for our bodily functions, including better digestion and improved sleep quality.