We’ve all been there: reaching for one more cup of coffee, feeling exhausted and just trying to make it through the day. What if you could find a natural, more sustainable energy boost that also delivers better sleep?
The secret isn’t another espresso shot, but rather making simple yet effective adjustments in your lifestyle to properly fuel your body and mind. We’ve got 5 easy, science-backed hacks to help you boost your energy and improve your sleep quality. Let’s check them out!
1. Prioritize Protein for Lasting Energy
Your body burns calories from food and protein requires more energy to digest than carbohydrates or fats. This means protein helps sustain your energy levels longer and makes you feel full, reducing the urge to snack on quick-burning sugars.
- The Science: Research indicates that protein stabilizes blood sugar and provides sustained energy which promotes feelings of satiety1.
- Action Step: Include a quality protein source—like eggs, local meat, beans, or legumes—in every meal.
2. Load Up on Fruits and Veggies
Nutrient-dense produce provides the vitamins and minerals necessary for optimal energy metabolism, helping your body efficiently convert food into fuel. Plus, the fiber in whole fruits and vegetables helps regulate blood sugar, preventing those dramatic energy dips.
- The Science: A diet rich in fruits and vegetables supplies essential vitamins and minerals vital for brain health and energy metabolism. Studies suggest that higher consumption is linked to better mental health, including reduced symptoms of depression and higher positive mood, which directly contributes to feelings of vigor and energy2.
- Action Step: Aim for at least one piece of fruit or a side of vegetables at every meal and snack.
3. Limit Ultra-Processed Foods for Stable Energy
Highly processed foods, which often contain high levels of added sugars, refined grains, and unhealthy fats, are engineered to be rapidly digested. This leads to a quick spike in blood sugar followed by a sharp drop—the dreaded “sugar crash” that leaves you feeling sluggish and tired.
- The Science: Research indicates that ultra-processed foods are rapidly absorbed due to their altered physical structure, which can cause faster blood glucose spikes compared to whole, minimally processed foods. High consumption of these foods is strongly associated with an increased risk of developing Type 2 diabetes, a condition characterized by poor blood sugar control3.
- Action Step: Swap ultra-processed snacks (like packaged cookies or chips) for minimally processed options like nuts, plain yogurt, or fresh fruit.
4. Eat Tryptophan-Rich Foods for Quality Sleep
Tryptophan is an essential amino acid that your body uses to produce two crucial molecules: serotonin (which regulates mood) and melatonin (the “sleep hormone” that regulates your sleep-wake cycle). Getting enough tryptophan in your diet can support your natural sleep process.
- The Science: The consumption of foods rich in tryptophan, such as milk and other dairy products, has been linked to better sleep quality4.
- Action Step: Consider a light snack that contains tryptophan, like a small serving of nuts, seeds, or a glass of milk.
5. Move Your Body to Sleep Better and Feel More Energized
It might seem counterintuitive, but using energy through physical activity actually improves your body’s ability to rest and generates more sustained energy throughout the day.
- The Science: Regular physical activity, particularly moderate to vigorous exercise, has been consistently shown to improve sleep quality by reducing the time it takes to fall asleep and decreasing the time spent awake in bed at night5. Furthermore, daily exercise is linked to feeling more energized and less stressed6.
- Action Step: Aim for at least 30 minutes of moderate aerobic activity most days of the week.
Fueling A Full Life
Life is busy, and it’s totally normal to feel tired. The good news is that you have the power to change how you feel! By leaning into choosing nutrient-dense foods, limiting the crash-inducing processed options, and incorporating physical activity, you are giving your body the proper fuel it needs to thrive, not just survive.
Ready to Get Started?
Ready to find the local ingredients to put this plan into action? Check out our other beginner-friendly blogs below and be sure to bookmark Agrocado.com—your easy source for finding local grown and raised foods in your area!
References
- Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021 Feb;50(2):280-287. doi: 10.18502/ijph.v50i2.5340. PMID: 33747991; PMCID: PMC7956086.
- Głąbska, D.; Guzek, D.; Groele, B.; Gutkowska, K. Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients 2020, 12, 115. https://doi.org/10.3390/nu12010115
- Moradi, S.; Hojjati Kermani, M.a.; Bagheri, R.; Mohammadi, H.; Jayedi, A.; Lane, M.M.; Asbaghi, O.; Mehrabani, S.; Suzuki, K. Ultra-Processed Food Consumption and Adult Diabetes Risk: A Systematic Review and Dose-Response Meta-Analysis. Nutrients 2021, 13, 4410. https://doi.org/10.3390/nu13124410
- Komada, Y.; Okajima, I.; Kuwata, T. The Effects of Milk and Dairy Products on Sleep: A Systematic Review. Int. J. Environ. Res. Public Health 2020, 17, 9440. https://doi.org/10.3390/ijerph17249440
- Xie, Y., Liu, S., Chen, X., Yu, H., Yang, Y., & Wang, W. (2021). Effects of exercise on sleep quality and insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Psychiatry, 12, 664499. https://doi.org/10.3389/fpsyt.2021.664499
- Nowacka-Chmielewska, M.; Grabowska, K.; Grabowski, M.; Meybohm, P.; Burek, M.; Małecki, A. Running from Stress: Neurobiological Mechanisms of Exercise-Induced Stress Resilience. Int. J. Mol. Sci. 2022, 23, 13348. https://doi.org/10.3390/ijms232113348
Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional or doctor before making any changes to your diet, lifestyle, or medical treatment. The authors and the website assume no responsibility for any health outcomes resulting from the use of this information.
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