19 Surprising Ways to Boost Your Mental Energy According to Neuroscientists
Are you feeling mentally drained? Maintaining mental energy is crucial for productivity and well-being in today’s fast-paced world. Neuroscientists have uncovered various methods to boost your mental energy, many of which might surprise you. Here are 19 science-backed strategies to invigorate your mind. These insights promise to elevate your mental stamina, helping you stay sharp and focused throughout the day.
Power Naps
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Power naps are 10-20 minutes long and are found to boost alertness and performance, improve cognitive functions, reduce stress, and boost your creativity by replenishing your brain’s energies. So find a quiet place, set an alarm for 20 minutes, and consistently nap between 1 p.m. and 3 p.m. — as this is the best time for power naps.
Hydration
Hydration plays a vital role in boosting and maintaining mental energy by supporting cellular health, aiding chemical reactions, and regulating body temperature. On the contrary, even mild dehydration can adversely affect concentration, memory, and cognitive performance. Thus, hydrate yourself by drinking at least eight glasses of water daily.
Mindful Meditation
Mindful meditation aids our brain in forming new neural connections and has been found to improve our memory, learning, and emotional regulation. Moreover, it boosts focus and concentration and also leads to lower levels of stress and anxiety. So, start small, be patient and consistent, and see your cognitive functions and overall well-being improve.
Exercise
Physical exercises increase the blood flow to the brain and promote the growth of new neurons in the hippocampus region of the brain. Additionally, it triggers the release of dopamine and serotonin and increases the levels of BDNF — a protein vital for brain cells. So, you’ll witness noticeable results whether you do aerobic exercises, strength training, or even a short walk.
Omega-3 Fatty Acids
Omega-3 fatty acids are an essential fat that our body can’t produce but obtains from diets such as fish, chia seeds, walnuts, eggs, milk, and soy products. Omega-3s protect the brain from oxidative stress and inflammation, support synaptic plasticity, and aid brain development. Furthermore, its cognitive benefits are improved memory, enhanced learning, and reduced mental fatigue.
Blue Light Exposure
Exposure to blue light has benefits and adverse effects on our overall health. The benefits are limited to the daytime, and the harmful effects are limited to the nighttime. Blue light exposure in the daytime can enhance alertness, improve mood, regulate circadian rhythm, and boost other cognitive functions.
However, if exposed to it in the nighttime, one can experience sleep disruption, digital eye strain, and an increased risk of sleep disorders. It all depends on how smartly you utilize it.
Music
Listening to music is a fun way to get the dopamine that improves our mood and cognitive functions. Additionally, it helps regulate our emotions, increases productivity, reduces stress and anxiety, and enhances our creativity. So, effectively use music for your benefit. Whether you’re working, exercising, or relaxing, choosing the right playlist can elevate your experience. Research shows that different genres can have varied effects, with classical music often improving focus and pop songs boosting motivation. Integrate music into your daily routine to maximize these benefits and create a more enjoyable and efficient environment.
Social Interaction
Human beings need social interaction to maintain and boost mental energy. It keeps the brain active and engaged, triggers the release of oxytocin, dopamine, and serotonin, and also enhances cognitive abilities. So, seek positive connections and benefit from a long life as well. Engaging in meaningful conversations, participating in group activities, and nurturing close relationships can significantly impact your mental energy and overall happiness.
Learning Something New
Learning something new keeps the mind sharp by stimulating it to engage its faculties. It promotes neuroplasticity, engages and activates the hippocampus, releases dopamine, and enhances critical thinking. So, try to learn a new language, a musical instrument, or other skill. Embrace lifelong learning to keep your mind vibrant, adaptable, and resilient against cognitive decline.
Balanced Diet
A balanced diet is essential for physical health and plays a crucial role in promoting mental health. Its benefits include improved mood and mental health, enhanced cognitive performance, stable energy levels, reduced risks of cognitive decline, and better sleep quality. So, incorporate fruits and vegetables, lean proteins, whole grains, and other sources of vital nutrients into your diet.
Proper Sleep
The human brain requires adequate rest for memory consolidation, neural repair and growth, emotional regulation, energy restoration, and cognitive functions. These critical processes are compromised without sufficient sleep, leading to decreased mental performance and overall well-being. Thus, establish a proper sleep routine encompassing 7-9 hours of sleep each night. Prioritize a consistent sleep schedule, create a restful environment, and avoid stimulants before bedtime to ensure you achieve the restorative sleep your brain needs to function optimally.
Mind Games
Mind games such as puzzles, memory games, and strategy games are an effective way to engage the brain by challenging it. These games induce neuroplasticity, stimulate cognitive functions, delay cognitive decline, and enhance mental flexibility. So, pick your poison and effectively employ it for your betterment.
Gratitude Journaling
Writing about things that make you happy and grateful is an effective way to boost mental energy and improve emotional well-being. It increases the release of dopamine and serotonin, enhances neuroplasticity, helps with better sleep, and strengthens cognitive control. It also has numerous other benefits for our personal and professional life.
Deep Breathing Exercises
Deep breathing exercises offer a great way to induce a state of relaxation and increase mental clarity. These exercises help reduce stress and promote a sense of calm by activating the parasympathetic nervous system. They regulate cortisol levels, enhance oxygen supply to the brain, and improve heart rate variability, all contributing to better mental and physical health. Incorporating deep breathing techniques into your daily routine can help manage anxiety, improve focus, and boost overall cognitive function.
Green Tea
Green tea is packed with antioxidants that protect the brain from oxidative stress and inflammation. It also contains moderate amounts of caffeine and L-theanine, which enhance cognitive performance and boost mental energy. Moreover, green tea effectively protects the brain from neurodegenerative diseases.
Laugh More
Laughter has been rightly associated with being the best medicine. It triggers the release of endorphins and reduces stress hormones. Moreover, it improves oxygenation, activates the brain’s reward system, and enhances neuroplasticity. So, embrace laughter with open arms.
Nature Walks
Nature walks and experiencing the beauty of the world also have numerous benefits for mental health. They have been found to restore attention and reduce mental fatigue, improve mood and emotional well-being, enhance cognitive functions, promote mindfulness, and boost creativity.
Aromatherapy
The scent of essential oils — such as peppermint and rosemary — has been found to boost mental energy and cognitive functions. It activates the limbic system, triggers the release of feel-good hormones, increases memory and learning, and is also effective for a better quality of sleep.
Reducing Screen Time
Excessive screen time leads to digital fatigue, disrupted sleep patterns, attention and focus issues, increased cortisol levels, and reduced physical activities. These have detrimental effects on our mental and physical health. So, indulge in alternatives to screen time, such as reading books or outdoor activities.
Conclusion
These 19 neuroscientist-approved strategies can significantly enhance mental energy and overall cognitive performance. Therefore, explore these strategies and find what works best for you. After you’ve found it, stay consistent with it and see how your life transforms!
