Use these tips to help you with low energy levels.

Posted October 27, 2018 Mental Well-being, Self-Care

10 Tips to Boost your Low Energy Levels

More demands are being made of us in both our professional and personal life.  This extra strain can really wear us out and zap our energy levels.

When your energy levels start to drop you can find it harder to concentrate and you might also get a bit snappy.

If you are constantly unusually tired, especially if you have a good uninterrupted sleeping pattern, you should seek medical advice as it may be a symptom of some medical conditions, such as anaemia and thyroid problem or even depression.

However, if you have no medical issues, the tips below are natural ways you can try to increase your low energy levels.

1. Learn to manage stress

Stress can be a big factor in our energy levels and make it difficult to focus or even stay awake. If you find ways to reduce your stress levels you should see an improvement in your energy as constantly worrying can be very draining.

  • Make time in your day for relaxing activities that bring you joy. Play your favourite tunes, a slow tempo can relax your body and mind.
  • Make a list of the tasks you need to complete for the following day. It can help clear your mind of unnecessary thoughts if you have a plan of action in place. Be realistic with your tasks and set some priorities. Do the most important tasks first and don’t let yourself be distracted by all the small jobs. If you don’t complete your list, don’t let guilt add to your stress levels – there is always another day you can complete them.

To help, you can find a FREE printable daily self-care planner to download below.

As well as a to-do checklist and schedule, the planner has space to enter:

daily self-care  and personal growth activities;

meal planner/record section;

water intake; and

affirmation, gratitude and notes area.

2. Don’t drink too much coffee

Coffee is a popular stimulant to use as an energy booster. It can take from 25-45 minutes for that caffeine boost to kick in but can last in the body for several hours.  It can take from 6-8 hours for the stimulant to be reduced by one half.

To ensure caffeine does not affect your self pattern, the general consensus is to set a cut off time for caffeine at 2pm.

3. Get a good night’s sleep

Getting good quality sleep is essential for maintaining good energy levels. The amount of sleep needed varies from person to person and will also be dependent on age. The average adult generally needs between 7 and 9 hours but a newborn can sleep for as much as 17 hours a day! Depending on how much sleep you need, this period should be as uninterrupted as possible.

There are various ways to try and improve your quality of sleep.  One of the first is to establish a routine. Try going to sleep and waking up at the same time each day. You could also include spending time listening to soothing music and meditation before going to bed. Whatever you choose, do each activity at the same time each night. Overtime your body should pick up cues that it’s time to slow down and sleep.

4. Maintain a healthy diet

A healthy diet is so important to help maintain a healthy lifestyle and is especially important to increase low energy levels. To achieve this, you should focus on more wholegrain foods and less sugar as, although all food is fuel, existing on junk food isn’t going to to give you the best energy level.

Wholegrains contain more nutrients as processing grains to make the familiar refined white versions involves removing nutritious parts of the grain, thus losing vitamins, minerals and fibre.

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5. Don’t skip meals

Skipping meals is one of the worst things you can do for your energy levels. Simply put, food equals fuel for your body, so eating less means less fuel and less energy for your body. If you really have to skip a meal, ensure it’s not breakfast. Your breakfast meal is so important as by the time you wake up in the morning it will have been a long time since you last ate and skipping out on breakfast will only increase the time your body has been without fuel.

6. Become a grazer

Although it’s important not to miss meals, to keep your energy levels at their peak it’s best to not have three huge meals per day. Instead have smaller size meals throughout the day, for instance:

  • breakfast
  • mid morning snack
  • lunch
  • afternoon snack
  • dinner

Providing your body with smaller meals throughout the day gives your body a steady energy supply and prevents the up and down feeling of energy levels.

When choosing your snacks, it’s easy to reach for the chocolate but staying healthy will help with your low energy. Choose fresh fruit, especially bananas (which are packed with lots of nutrients that can help boost energy levels) or nuts (cashews are high in magnesium which helps convert food into energy) and other foods which are healthy and help with low energy levels.

7. Stop smoking

We all know by now that smoking is bad for you but did you know that smoking can have an impact on your energy? Nicotine is a stimulant and enters the bloodstream extremely quickly and causes an instant boost in energy levels but like eating sugar, the effects are short lived which is followed by low energy levels crashing.

Cancer Research UK has some advice on how to quit smoking.

8. More water, less alcohol

If you’re not training for the Olympics or a professional sportsperson you don’t need those fancy sports drinks! A simple drink of water can be just as, if not, more beneficial for you.

Fatigue is one of the symptoms of dehydration. You don’t have to stick with boring plain water though. Check out tips on how you can get more water into your diet HERE.

If you’re having problems sleeping, It can be tempting to have a glass of alcohol before bed. However, although alcohol can have a sedative effect and whilst it may help you initially fall asleep, it can interfere with deep sleep. So, even if you’re sleeping for eight hours, you aren’t getting a good restful sleep, which occurs when you have prolonged deep sleep. Alcohol is also a diuretic, this means it increases the amount of water your body expels which is why it’s a good idea to also drink water when you have alcohol.

If you would like advice on cutting down on your alcohol intake, visit Drinkaware.

9. Exercise to energise

This might seem like a contradiction and that exercising will simply tire you out but getting regular exercise can in the long run boost your low energy levels. Exercising regularly will increase your fitness levels and in turn provide you with more stamina which means you won’t get tired as quickly. If you’re not used to physical activity, brisk walking is a great way to exercise.

Tip: Don’t exercise too late in the evening as you may find it is too stimulating and could affect your sleep.

10. Share the workload

Accept the fact that you can’t do everything and learn to delegate, in your professional and personal life. Don’t be afraid to ask for help from your colleagues, family and friends. Taking on too much will cause you to feel stressed which will lead to more tiredness.

I hope the above tips are helpful to you. I don’t suggest doing all these tips at once. Try and focus on one thing at a time and see your energy levels rise.

Find 10 Top Tips to help you with low energy levels.


Daily Self-Care Planner

Organise your self-care with this printable daily self-care planner. Includes a water tracker area and schedule for your time management.

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