How to Handle Fluctuating Energy Levels

Your energy levels can fluctuate for a variety of reasons. To determine the best course of action for managing and treating these fluctuations, you need to closely examine certain factors in your life that may be affecting your energy levels. Sometimes, a medical condition like anemia, hypothyroidism or kidney disease may be the culprit. If self-help techniques don't provide benefits, consult your doctor to rule out an underlying medical disorder.

Blood Sugar Levels

Many people feel a dip in their energy levels throughout the day due to fluctuations in blood sugar levels. In an article for the Daily Mail, registered nutritionist Marilyn Greenville reports that changes in your blood sugar levels due to food intake, fluid intake and your lifestyle often result in depression, irritability, fatigue, memory problems and headaches. To help stabilize your blood sugar levels, eat small, frequent meals -- no more than three hours apart -- that contain unrefined complex carbohydrates. Unrefined complex carbohydrates like whole-wheat bread, oats, brown rice and rye provide a slow release of energy that can keep you going throughout your day.


Lifting Weights & Insomnia

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If you don't get enough sleep or if you sleep too much, you may feel fatigued and low on energy throughout the day. Sleep disorders like sleep apnea, a condition that causes snoring and pauses in your breathing at night, can also contribute to a lack of energy and daytime sleepiness, according to the National Sleep Foundation. Adequate amounts of sleep provide restorative benefits, help your body and mind recharge to face the tasks of the day ahead and help you function at an optimal level. The average adult requires between 7 1/2 and 9 hours of sleep every night. If you're having trouble sleeping, avoid nicotine, caffeine and other stimulants for at least three hours before bedtime and make sure you have a firm, supportive mattress and that your bedroom is dark and cool. Avoid discussing stressful subjects with your partner before going to sleep. Stress management techniques, such as deep breathing, can help promote relaxation and ease you into more restful sleep.


In addition to health benefits like weight control, an improved mood and a reduced risk of cardiovascular disease, regular exercise promotes increased energy levels and fights fatigue, according to a study by researchers at the University of Georgia, published in the March 2008 issue of the journal, "Psychotherapy and Psychosomatics." You don't need to engage in an intense form of athletics to reap the energy-enhancing rewards of exercise. Engaging in at least 150 minutes of moderately intense exercise, such as brisk walking or swimming, each week will result in health and wellness benefits.

Psychological Considerations

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Certain psychological disorders, like depression, bipolar disorder and anxiety, can result in a wide fluctuation in your energy levels. For example, depressed people often feel a lack of energy and extreme fatigue, while during a manic episode, people who have bipolar disorder may feel extremely high levels of energy, elevated mood and a decreased need for sleep. Other life events, such as stress, going through a divorce, bereavement or relationship problems, can also affect energy. Discussing your problems with a trusted friend or a licensed mental health professional can release pent-up emotions, help you gain a different perspective and possibly help reduce feelings of fatigue and distress.