7 habits that boost your energy levels

Do you wake up in the morning, with depleted energy levels and already feel exhausted? Does that afternoon slump come around like clockwork every day? Here, experts list seven habits that will give you a real energy boost—and can help you overcome that fatigue once and for all.

Table of contents

We have all experienced not having enough energy to last the whole day, some more often than others. This may be a sign that a number of lifestyle factors are robbing you of energy.

If you are also one of those people who are always on the go, it is not surprising that your body has difficulty finding ways to recharge the energy levels.

Alfred Tallia, professor and doctor of general medicine, explains that low energy levels can be remedied relatively easily with a few simple changes to your daily routine.

Here are seven research-backed habits to boost your energy levels.

1. Learn to manage stress in a healthy way

Unsurprisingly, emotional stress can leave you feeling exhausted.

“Stress has a huge impact on your physical well-being. If you have high stress levels, it can definitely lead to low energy,” Nina Vasan, chief medical officer specializing in mental health, tells the Huffington Post.

So how do you deal with stress? Nina Vasen explains that it’s about finding ways to incorporate mindfulness and meditation into your daily life, even if it’s only for five minutes.

Experts also say that finding ways to de-stress that work for you—such as writing in a journal or reading something that makes you happy—can reduce stress and give you more energy.

2. Limit your caffeine intake

When you feel tired, it can be tempting to have a cup of coffee to perk you up. However, drinking too much caffeine can have the opposite effect and make you tired instead.

“If you drink large amounts of caffeinated beverages during the day, it will most likely affect your sleep patterns. This can in turn affect your energy levels, says Alfred Tallia.

It is important to note that if you suddenly reduce the amount of caffeinated drinks you consume, you may feel tired at first.

This is because your body has become accustomed to caffeine as a stimulant, and when it no longer receives it, you may experience a drop in your energy levels.

Most experts therefore suggest that you gradually reduce your caffeine intake until you reach a level that works for you, so that you don’t reach for that extra cup even when you feel tempted.

3. Sleep well and have a good sleep routine

It probably comes as no surprise that getting enough sleep is important for having energy during the day.

However, your energy levels are not only affected by the amount of sleep you get each night, but also by the quality of your sleep.

Good sleep hygiene includes things like regular bedtimes and dim lighting in the evening. It’s also important to clear your head with calming evening activities before you go to bed.

Even if you do everything right, you may still feel tired when you wake up in the morning. According to Raelene Brooks, dean of the nursing program at the University of Phoenix, this could be a sign of a sleep disorder such as sleep apnea. If you suspect this, you should contact your healthcare provider immediately.

4. Move more during the day

Try to incorporate more movement into your daily routine. Research has repeatedly shown that regular physical activity is crucial for increasing energy levels. You don’t have to lift heavy weights or run 50 kilometers a day to reap the energizing benefits of exercise.

“Even low-intensity activities have been shown to increase oxygen flow and hormone levels, giving you a boost in your energy levels. More movement in everyday life is my first tip to anyone who feels tired,” says Nina Vasan.

5. Drink more water

When your body loses more fluid than you consume, you can suffer from dehydration. This not only makes you feel thirsty and dry in the mouth. Dehydration can also make you tired, irritable, and restless.

If you find it difficult to drink water during the day, invest in a water bottle and make sure it is filled and available throughout the day.

6. Be mindful of your screen time – both in the evening and during the day

Too much screen time in the evening can disrupt your natural sleep cycle and thus affect your energy levels the next day. 

The time you spend in front of a screen during the day can also have a detrimental effect. Too much screen time can lead to tired eyes, headaches, and difficulty concentrating.

Given that we live in a digital world today, spending several hours in front of the computer every day is often unavoidable. One thing that can help is to make the “20-20-20” rule a habit.

This means taking a 20-minute break from the screen every 20 minutes and looking at an object 20 feet (6 meters) away for 20 seconds to give your eyes a chance to rest.

7. Avoid skipping meals

If you’ve ever skipped breakfast or worked through your lunch break, you’ve probably experienced feeling a little dizzy.

Although most people miss a meal now and then, regular, nutritious meals are a must if you want to have the energy to get through the day.

“Your brain needs nutrition to function,” Alfred Tallia tells the Huffington Post.

He also believes that you should avoid diets that involve drastically cutting your calorie intake or excluding important nutrient groups such as carbohydrates as much as possible in order to maintain healthy energy levels.

The key to overcoming your fatigue

Although it is not unusual to wake up feeling low on energy from time to time, chronic fatigue can indicate an underlying health problem.

“If you eat well, get enough sleep, and are physically active but still feel tired for more than two weeks in a row, you should see a doctor. It could be an indicator of a variety of mental or physical health issues, both mild and serious.

Boosting your energy ultimately comes down to identifying the activities and habits that drain your energy. Making just a few simple changes to your daily routine could be the key to overcoming fatigue once and for all.