Ever find yourself crashing at the end of the day, unable to muster the energy for anything, let alone a workout or a fun evening with friends? You’re not alone. Low energy is one of the biggest obstacles to achieving goals, staying productive, and enjoying life. But here’s the twist: feeling tired might not be what you think it is.
The good news? Boosting your energy can be quick and surprisingly easy. By understanding the real causes of tiredness—and addressing them head-on—you can feel more energised and ready to take on life. This article breaks down practical, science-backed strategies to increase your energy levels. Let’s dive in.
What is Tiredness?
Tiredness often feels like an inevitable part of modern life. However, it’s crucial to distinguish between true fatigue and lethargy.
Tiredness vs Lethargy
- Tiredness: A physical state caused by insufficient sleep or prolonged activity.
- Lethargy: A sluggish feeling often resulting from being sedentary, stressed, or inactive.
If you’ve been sitting all day at a desk or commuting, yet feel drained, chances are you’re experiencing lethargy rather than genuine tiredness. Let’s explore why this happens.
Causes of Low Energy
1. Sedentary Lifestyle
- Sitting for long periods reduces blood circulation and oxygen flow, causing muscles to stiffen and energy levels to dip.
- Your body conserves energy when it isn’t being used, leaving you feeling sluggish.
2. Lack of Quality Sleep
- Even if you get the recommended 7–9 hours of sleep, poor sleep quality can leave you feeling unrested.
- Sleep perception matters—research shows that believing you slept well can improve how energised you feel.
3. Stress
- Chronic stress triggers the release of cortisol, which can disrupt energy regulation.
- Mental exhaustion from stress often feels like physical fatigue.
4. Poor Diet
- Large, heavy meals or processed foods can cause energy crashes.
- Low hydration or skipping meals can leave you running on empty.
5. Lack of Sunlight and Fresh Air
- Limited exposure to natural light disrupts circadian rhythms, affecting energy levels.
- Staying indoors reduces vitamin D production, which is crucial for vitality.
How to Boost Your Energy Levels Quickly
Some of the information for this article was shared by Adam Sinicki, known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.
1. Move More Throughout the Day
Physical activity isn’t just for the gym; it’s a game-changer for instant energy.
Simple Ways to Incorporate Movement:
- Stretch: Relieve stiffness by doing light stretches every hour.
- Mini Workouts: Bounce on your toes or try a quick plank for 30 seconds.
- Active Chores: Dance while doing dishes or vacuuming.
- Take the Stairs: Opt for stairs instead of lifts whenever possible.
- Walk More: Walk to work or take a stroll during lunch breaks.
Movement boosts circulation, delivering oxygen and nutrients to your brain and muscles. It also triggers the release of adrenaline and dopamine, making you feel awake and alert.
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2. Optimise Your Sleep
Good sleep hygiene is key to restoring energy.
Tips for Better Sleep:
- Stick to a Schedule: Sleep and wake at the same time daily, even on weekends.
- Limit Screen Time: Avoid screens 1–2 hours before bed. Blue light disrupts melatonin production.
- Create a Sleep Sanctuary: Keep your bedroom cool, dark, and quiet.
- Mind Your Mind: Try relaxation techniques like meditation or journaling before bed.
3. Nourish Your Body
Diet has a direct impact on your energy levels.
Energy-Boosting Nutrition Tips:
- Eat Balanced Meals: Focus on complex carbs, lean protein, and healthy fats.
- Stay Hydrated: Drink water consistently throughout the day to prevent dehydration.
- Snack Smart: Choose energising snacks like nuts, fruit, or Greek yoghurt.
- Avoid Overeating: Large meals can make you feel sluggish as your body works to digest them.
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4. Use Light to Your Advantage
Light plays a crucial role in regulating energy.
How to Harness Light:
- Natural Sunlight: Spend 15–30 minutes outdoors daily.
- Brighten Your Space: Use bright indoor lighting during the day to stay alert.
- Dim Lights at Night: Reduce lighting in the evening to prepare for sleep.
5. Train Your Energy Systems
Cardiovascular exercise doesn’t just improve fitness; it also builds endurance for everyday activities.
Effective Cardio Ideas:
- 10 minutes of jumping rope.
- A brisk 20-minute walk.
- Cycling or swimming at a moderate pace.
Regular cardio strengthens your heart, allowing it to pump oxygen-rich blood more efficiently—keeping you energised throughout the day.
6. Try Energy-Boosting Hacks
Sometimes, small changes can make a big difference.
Quick Hacks to Feel More Energetic:
- Cold Showers: A quick cold rinse can stimulate your nervous system.
- Power Naps: Rest for 10–20 minutes to recharge without feeling groggy.
- Uplifting Music: Play energising tunes to improve your mood.
- Break the Caffeine Cycle: Replace afternoon coffee with green tea for a gentler boost.
The Science of Energy
Your body’s energy comes from mitochondria, the “powerhouses” of your cells. A sedentary lifestyle, poor diet, and stress can cause mitochondrial activity to decline. However, consistent movement, nutrient-rich foods, and stress management can rebuild and maintain healthy mitochondria, leading to long-term energy improvements.
Studies have also shown that dopamine and serotonin—the brain’s “feel-good” chemicals—play a crucial role in maintaining energy. Activities like exercise, dancing, and spending time outdoors naturally boost these neurotransmitters.
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Conclusion
Feeling energised isn’t about pushing through exhaustion—it’s about addressing the root causes of your fatigue and making small, sustainable changes. By incorporating regular movement, improving sleep quality, eating mindfully, and staying active throughout the day, you’ll build a foundation for lasting energy.
So, start small. Stretch for a minute, walk around the block, or dance to your favourite song. Every little bit helps, and soon you’ll find yourself with the energy to tackle anything life throws your way.
Key Takeaways
| Tip | Action |
|---|---|
| Move regularly | Stretch, take stairs, or do mini exercises. |
| Improve sleep quality | Follow a consistent schedule, reduce screen time. |
| Eat for energy | Focus on balanced meals and stay hydrated. |
| Use light strategically | Maximise natural light exposure during the day. |
| Build energy through cardio | Engage in activities like walking or jumping rope. |
| Try quick energy hacks | Take cold showers, listen to music, or nap. |
Bibliography
- Cheung, J., & Tang, N. (2017). “The Effects of Sleep Perception on Performance and Mood.” Journal of Experimental Psychology.
- Penedo, F., & Dahn, J. (2005). “Exercise and Well-Being: A Review.” Psychological Bulletin.
- McEwen, B. S. (1998). “Stress, Adaptation, and Energy Regulation.” The New England Journal of Medicine.
- Youngstedt, S. D. (2018). “Effects of Exercise on Sleep.” Sleep Medicine Reviews.
By understanding these strategies and applying them to your life, you can reclaim your energy and start living with renewed vitality.
image sources
- Cake and dumbbell: Natalie Hawthorne on Pexels
- Cold-Showers-and-athlete: Bence Balla-Schottner on Unsplash / CrossFit Inc
