Hacks for becoming more energetic?

September 24, 2021 3:32 PM

All my life (mid 30s F), I have noticed having less energy for routine activities than others. It might run in my family; my parents and siblings are the same way. Am I stuck with this genetic lottery or are there hacks I can incorporate into my diet or lifestyle to make better use of my 24 hours?

I need to take a nap pretty much every time I go out for more than 4-5 hours. I sleep for 9-10 hours at end of every workday. I have no energy in my free time to do anything other than veg out.

posted by redlines to Health & Fitness (18 answers total)

First thing you have to do is go to the dr and ask them to check your thyroid & iron levels at least. If something in your chemistry is off then no amount of hacks will help.
posted by bleep at 3:41 PM on September 24, 2021 [6 favorites]

Response by poster: Ah, should have clarified: my blood reports always come back robust and healthy.
posted by redlines at 3:48 PM on September 24, 2021 [1 favorite]

Check for sleep apnea? Once I was diagnosed and use a cpap machine, my energy is much higher.
posted by tipsyBumblebee at 3:56 PM on September 24, 2021 [7 favorites]

Have you had a sleep study done to rule out sleep apnea?
posted by burntflowers at 3:57 PM on September 24, 2021 [2 favorites]

Do you exercise? If not, start - you’ll be amazed. I know it’s hard to start when you feel tired, but it’s a virtuous circle, if only you can get it moving in the right direction. If you’re extremely deconditioned, your body gets tired just doing what it needs to do to get through the day. If you build muscle mass and cardiovascular efficiency through exercise, it can do the same work with less fatigue. There’s usually a short term energy boost right after exercise from all the good brain chemicals (which is why you shouldn’t do it right before bed) and also a more gradual increase in background energy levels over time. Start with brisk 30 minute walks at least 3 times a week, or every day if you can manage it, and build from there.

Similarly, what’s your diet like? It’s amazing how much perkier I feel when I eat a *lot* of vegetables, of many varieties.

You might do all that already, but since you don’t mention exercise or diet, seemed worth suggesting.

That said, I’m also a sleeper. I’ve just built a life where I can get at least 9 hours sleep most nights. Some of us are just like that.
posted by penguin pie at 4:15 PM on September 24, 2021 [28 favorites]

Exercise has a huge impact on my energy levels. We are not talking 2 hours of HIIT or anything, like 5-10 minutes on the tower in the morning or a walk/jog just to get things moving. More is better but a short amount still helps me.
posted by Geckwoistmeinauto at 4:18 PM on September 24, 2021 [1 favorite]

> on the tower

What is the tower?
posted by dgeiser13 at 4:43 PM on September 24, 2021 [15 favorites]

I don't think there is anything wrong with taking a daily nap. I also don't think this is something you have to accept, even if it is a family trait...

What is it you want to do other than veg out? Make a list and pick a few things to try out--an exercise program, or a class or hobby. Even if you are exhausted, if it is something you are interested in, you might be more motivated to attend.

Some other thoughts:

--Harness the power of caffeine.
--If recreational weed is an option, there are some great energizing gummies.
--Do you like to read? That can be a low energy alternative to mindless scrolling or TV binging.
--Research Ayurvedic health and find out what your Dosha is--you might find it compelling.

Good luck.
posted by rhonzo at 5:03 PM on September 24, 2021

> What is the tower?

I'm guessing they meant "rower" as in rowing machine.
posted by Juffo-Wup at 5:21 PM on September 24, 2021 [6 favorites]

Exercise, 100%.

I think I know how you feel. I’m pretty much a textbook introvert (get drained from being around people) and I also have chronic depression which is usually pretty well controlled. When I was working a very high-stress job, I wanted to lie down and sleep All The Hours. However, I also have a high-energy dog that must be walked (briskly) minimum 1 hour per day. I can honestly say that even when I wanted to cry from exhaustion before I left the house, every single time I *gained* energy from walking that dog.

So. Exercise. Even when you think you have nothing left in the tank, I promise you (barring any underlying health issues) you will feel energised afterwards.

(Also, if you think depression or anxiety might be at play, get screened for that too.)
posted by Salamander at 6:38 PM on September 24, 2021 [10 favorites]

I’ve been incorporating some short Kundalini yoga routines into my day lately and have been surprised by how energetic (and happy) they leave me feeling. I use Glo Yoga, which has a subscription model - but I’m sure searching on YouTube would return a multitude of short classes to try.
posted by hilaryjade at 6:44 PM on September 24, 2021

Because you mention that your family experiences this, too: have you or they ever been screened for a possible sensory processing disorder, ADHD, or similar? Your description of being exhausted after a few hours out in the world really resonated with my own experience with ADHD, where “normal” levels of external stimulation are incredibly wearing, my brain has to work overtime to manage all of the input (in a way that feels disproportionate and more extreme than other people), and I have to maintain a kind of mental hyper-vigilance to both keep track of everything that is going on and to behave “correctly” in a given situation. These issues are often framed as purely psychological, but they are also physically exhausting, and they do run in families.
posted by CtrlAltDelete at 6:46 PM on September 24, 2021 [14 favorites]

This was my thyroid even though the tests say I'm a normal. Actually I slept a bit more than you (I could sleep up to 14 hours a night AND take naps!) I never felt rested. I woke up tired. I was just miserable all the time. I was treated for many other things first, including depression with no change on my sleepiness and exhaustion.
My mother had the same problem and was eventually diagnosed as well. I was diagnosed by accident when I was given thyroid medication for reasons unrelated to hypothyroidism. My world changed. I suddenly have so much more time. And things like, Oh go excercise don't feel like impossible suggestions anymore.
posted by AlexiaSky at 7:10 PM on September 24, 2021 [5 favorites]

Exercise and eliminate caffeine from your life.
posted by dobbs at 8:09 PM on September 24, 2021 [2 favorites]

Could chronic fatigue or m e be a possibility or somewhere on that trajectory
posted by tanktop at 1:19 PM on September 25, 2021

I think the "normal" range for thyroid is far too large.

I was borderline hypothyroid once according to the blood test. I was sleeping 15 hours a day, groggy when awake, and wore ski jackets in my own home. I could drink three cups of coffee and immediately fall asleep on the couch.
posted by meowzilla at 4:56 PM on September 25, 2021 [7 favorites]

Exercise, socialize, keto (no carbs or sugar, energy manipulative foods), let self just sleep sometimes (watch cycle return to normal).
posted by firstdaffodils at 11:18 PM on September 25, 2021

Occupational therapists in some settings work with people to find strategies to minimize the fatigue caused by standard life activities. The search term “occupational therapy energy conservation” returns hits that may be useful. The more specific you can be with activities that you find most exhausting, cleaning, cooking, driving, etc. the better the strategies your search will find.
posted by rip at 2:55 AM on September 26, 2021 [2 favorites]