Unlock Surprising Secrets for All-Day Energy—No Coffee Needed!

These small, daily pauses can help you feel more balanced and energized over time.

4. Improve Sleep Hygiene (or Take a Power Nap!)

Getting enough sleep is absolutely vital for maintaining good energy levels. So if you’re finding yourself constantly tired during the day, it might be a sign your sleep quality needs some attention.

Research shows that insufficient sleep can make simple tasks feel more challenging and leave you feeling groggy throughout the day. This can impact your ability to focus and handle daily responsibilities effectively.

On the flip side, both too little and too much sleep can disrupt your energy levels, so finding the right balance is key.

The CDC recommends getting seven to nine hours of sleep each night, including one to two hours of deep sleep. If falling asleep is a struggle, supplements like magnesium might help. But consult a healthcare provider before starting any new dietary supplement.

Also, while a full night’s sleep is generally preferable to a power nap, a short afternoon snooze can be a great way to recharge if you’re feeling particularly sleep-deprived. It can give you a quick zap of energy to help you get through the rest of the day.

Check out this guide to sleep hygiene for tips on how to get a better night’s sleep.

5. Stay Hydrated

Staying hydrated is essential for keeping your body and mind feeling energized. 

Water plays a critical role in many bodily functions, including transporting oxygen and building cells—both of which are vital for maintaining energy levels.

Research, including studies on athletes, has shown that dehydration can negatively impact mood and cognitive function. So, keeping up with your water intake can have a significant effect on how alert and positive you feel.

You might have heard that aiming for eight glasses of water a day is a good guideline. While this is a helpful starting point, hydration needs vary widely based on factors like age, body weight, climate, physical activity, and overall health.

Some studies suggest that men should aim for about 125 ounces of water daily and women should get around 90 ounces. The best approach is to drink water when you’re thirsty and continue until you feel properly hydrated.

6. Limit Alcohol Intake

Drinking alcohol can definitely leave you feeling tired the next day, particularly as you get older.

If you tend to feel more drained after a night of drinking, it might be worth cutting back, especially before days when you have a lot on your plate.

Wondering how to be more energetic? See if drinking less helps you wake up feeling more refreshed and ready to tackle your tasks. It’s all about finding a balance that allows you to enjoy yourself without compromising your energy and overall well-being.

When to Reach Out to a Healthcare Provider

If you’re experiencing persistent low energy, it could be tied to a medical or mental health condition worth addressing. In fact, research shows that fatigue is a primary or secondary reason for 10 percent to 20 percent of visits to primary care physicians.

Feeling consistently tired can be a sign of various conditions, such as:

• Sleep disorders and sleep-related disorders like sleep apnea
• Depression
• Anemia
• Thyroid dysfunction
• Chronic fatigue syndrome
• Diabetes
• Infections and illnesses
• Cancer
• Obesity, excess weight, and weight-related conditions

If you’re struggling with low energy, reaching out to a healthcare provider is a good first step.

Whether you’re wondering how to have more energy in the morning or how to increase energy after 50, they can help identify if there’s an underlying issue affecting your energy levels and work with you to create a personalized treatment plan.

If you think your low energy levels are linked to carrying excess weight, your provider might also discuss weight loss medications. 

How to Have More Energy: Final Thoughts

You came here wondering how to feel more energized. Though there’s no magic quick-fix solution or an energy booster cure-all, there are several steps you can take to boost your energy levels naturally.

It’s all about making lifestyle adjustments and addressing any potential health concerns. Here’s a brief rundown of how to have more energy:

• Aim for seven to nine hours of sleep a night.
• Eat a balanced diet.
• Stay hydrated.
• Exercise regularly.
• Work on stress management.
• Cut back on alcohol.

These natural ways to boost energy can make an immense difference. But if you continue to feel fatigued despite making these changes, it might be wise to chat with a healthcare provider.

They can help you identify any underlying issues that might be affecting your energy levels and work with you to develop a tailored treatment plan.