Khrysta Baig: Five tips to boost your energy

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We've all had trouble getting out of bed or wished we could take an afternoon nap at work. According to a survey by the Virgin Pulse Institute, approximately three out of four U.S. workers feel tired multiple days per week, and one out of every seven workers reports falling asleep at work at least once a week. If you can be counted among the tired, keep reading for five ways to feel more energized.

1. Check for health conditions.

Your tiredness may be caused by an underlying health condition or medication. Some common causes are sleep apnea, diabetes, heart disease, thyroid conditions, anemia, blood pressure medications and antihistamines. The best way to identify and resolve medical causes of fatigue is to tell your doctor.

2. Change your relationship with sleep.

This may seem obvious, but it must be emphasized: A bad relationship with sleep will cause you to feel tired throughout the day. To improve that relationship, focus on improving both the quality and quantity of your sleep. Setting a nighttime routine can help you get into a sleepy mood. Allow your mind to rest by putting stressful and emotional thoughts on the shelf before going to bed. Defend your bedtime by avoiding distractions, like television shows and phones. Their content may keep you up, and their screens give off a type of light that can make it difficult to fall asleep for the next few hours.

3. Exercise.

Feeling tired? Get moving throughout the day to give yourself a little boost of energy. Fatigue may make you feel like being inactive, but exercise will actually pump you up. It gets your muscles moving and can give you a brief mental break from your work. Exercise also can improve the quality of your sleep - helping you to have more energy in the long term. High-intensity exercise is best for sleep when performed in the morning or afternoon. Some forms of exercise, such as low-intensity yoga, can be used as part of your bedtime routine to prepare you for relaxation.

4. Energize your meals.

Tired people tend to overeat - digging through the fridge, looking for something that will make you feel less burnt out. You cannot eat yourself out of a bad sleeping habit, but the food you eat can change how fatigued you feel throughout the day. Eating simple carbohydrates (high sugar foods, white bread, white pasta) and high fat foods may cause you to feel more tired. Overeating may also send you looking for a place to nap. Fruits, vegetables, dairy, lean protein and whole grains will give you more sustainable energy to help you make it through the day. Preparing breakfast and lunch at the beginning of the week can give you time to pick foods that will keep you full and energized all day.

5. Caffeinated fatigue

If you drink coffee or tea for energy, the key is moderation. Studies have reported conflicting advice about whether coffee is healthy, or even safe, to drink. Coffee consumption got its bad rap partially because early research did not control for other behaviors, such as smoking and physical inactivity, that were more common among coffee drinkers at that time. Current research suggests that drinking up to 32 ounces of coffee per day has no serious consequences (unless you have an underlying medical condition). When it comes to caffeine and energy, you have to consider your sleep if you do not want to end up feeling more tired in the long run. Drinking caffeine in the evening or at night can make falling asleep difficult, causing a cycle of fatigue. Also, avoid high-sugar products, such as energy drinks and sodas. The energy from sugar is short-lived, and the health consequences from high sugar consumption are plentiful. Caffeine isn't for everyone; talk to your doctor before starting or increasing the amount you consume.

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