Caffeine or a sugary snack can be a quick fix to that mid-day energy slump if you are struggling to keep your eyes open halfway through the day. Caffeine stimulates your nervous system to give you an energy boost and makes you feel more awake.

Still, relying on caffeine can cause heartburn or an upset stomach and increase your blood pressure. Read on to learn about 15 other ways to get energy without relying on caffeine. Research has shown that using electronics before bedtime disrupts your sleep. As a result, you might feel more tired and less cognitively sharp.

A study published in found that people who read e-books before falling asleep were less alert in the morning compared to those who read a printed book. Reading e-books before bed also made it more difficult for readers to fall asleep.

Try these tips to minimize your electronics use before bedtime:. Some evidence suggests that chewing gum increases alertness and helps you focus on the task at hand. In a study published in , researchers found that participants who chewed gum while studying a minute physiology lesson were more alert than those who did not.

Try drinking water if you are trying to replace caffeine, especially because dehydration can make you tired. Other dehydration symptoms include dizziness, dry mouth and skin, and irritability.

Dehydration has been shown to negatively affect attention and short-term memory. In contrast, drinking water has the opposite effect. Aim to drink 91— fluid ounces of water per day. Keep in mind that you might need more water than that, depending on your activity level, age, environment, health conditions, and weight.

Here are some ways to increase your water intake:. A balanced diet can give you all of the energy you need throughout the day. Aim to eat regularly, or about every three to four hours. Research has shown that eating frequent helps increase alertness. Snacks that create lasting energy contain lean protein and fiber-rich carbs.

Here are some examples:. Keep in mind that drinks with added sugar, such as energy drinks and soda, can give you short-term energy. You may have a drop in energy after an hour or so and feel more tired than before. Yoga breathing techniques, called pranayama, can affect your mind and increase energy.

Research has found that fast and forceful exhales improve reaction time. At the same time, slow and mindful breathing alleviates anxiety. Try a fast breathing technique known as " kapalabhati," or the breath of fire:. When possible, try waking up and going to bed at the same time each day.

Humans are creatures of habit, so a routine can help keep your energy up during the day and wind down at bedtime. Routines have been shown to increase energy and support efficiency when completing tasks.

Here are other habits to add to your routine to help maximize your energy:. It might be time to take a small break if you have lost your focus staring at a computer.

Try getting up and walking around to boost your energy if you spend most of your day sitting. Research has shown that short periods of moderate-intensity exercise throughout the day can improve your mood and decrease fatigue without negatively affecting work performance.

Here are some ways to incorporate more exercise into your day:. A short massage could aid brain function. A study published in found that 20 minutes of brain massage significantly decreased mental fatigue.

The researchers also noted increases in attention and memory. Try applying pressure to the "kiss point," or GV in acupressure:. Vitamin D, which comes from sunlight, is an essential vitamin that supports strong bones.

Low vitamin D levels can cause fatigue and weakness. Increasing your vitamin D intake helps reduce muscle fatigue and keeps your muscle cells healthy. You can increase your vitamin D intake by:. Talk to a healthcare provider or pharmacist before starting a supplement if you suspect you have a vitamin D deficiency.

The Food and Drug Administration minimally regulates supplements. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Stress can affect your health in many ways.

For example, long-term stress may cause difficulty sleeping and contribute to fatigue. You are also more likely to start work fatigued and become more tired during the day if you are stressed.

Relieving that stress can ease your fatigue and give you more energy. Here are a few ways you can reduce stress:. Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks.

They can help you figure out how to cope with stress. Vitamin B12 helps keep your blood and nerve cells healthy. Most adults need 2. A B12 deficiency can cause fatigue and weakness.

You can try eating more Brich foods to boost energy. Sources include:. People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin.

Talk to a healthcare provider if you suspect you may be low on B Seeds chia seeds, flaxseeds and pumpkin seeds are packed full of fibre, essential fats and other nutrients to boost your energy try including these in your day, add chia or flax to your morning smoothie or sprinkle flax on eggs, try chia seed pudding, mix pumpkin seeds into a little nut mix or add to a salad.

Lots of ways to enjoy seeds. Fatty fish — a great source of omega 3 as well as B vitamins which are important for the body to produce energy. Leafy green vegetables broccoli, bok choy, spinach, kale, etc. Whole grains brown rice, quinoa, oats, spelt and whole wheat. Lean Protein — a powerful energy source eggs, chicken, fish, lean turkey, lean beef, etc.

Add these to salads or bowls or try making a healthy bean burger. Hummus is also great, tsp. of hummus with some raw veggies would be a good little snack. You could try 1 square with some almonds or nuts for a snack.

There are a number of different vitamins and supplements that you can take to help boost your energy levels. Vitamin B 12 plays a huge role in energy production in the body.

It can be found naturally in some animal proteins including meat, fish and dairy. Taking a supplement would be a great for you. You can get this in a number of formats including sublingual — under the tongue and is inexpensive. You can also get iron from beans, dark leafy greens, dried fruits natural and peas.

CoQ10 — this is a powerful antioxidant that is found in every cell of your body and is need for energy production. Our body produces CoQ10 and we can also get it from our diet through certain meats, fish and peanuts. As we age, our ability to produce CoQ10 is decreased, so supplementing may be beneficial later in life.

Magnesium and melatonin may help promote good sleep , which is essential for good health and for increasing energy levels. There are some combination supplements that you can buy that are formulated specifically for energy, sleep and stress.

Although supplements may be beneficial in helping you stay alert and energized each day, they are not a substitute for what your body needs naturally — focus on getting adequate sleep, eating healthy foods, drinking lots of water and exercising daily.

Focus on getting into a good sleep routine; get to bed at the same time each night and avoid screen time before bed. Keep your stress levels down and find healthy ways to manage them.

Water is best. But other liquids, like milk, juice, or the water in solid foods, will also work. Caffeine is a stimulant, so it will give you a short-term energy boost. But each person is different in how sensitive they are to caffeine and how fast they break it down.

Remember, having too much caffeine can affect you for as long as 12 to 24 hours. Side effects can include:. Exercise increases your endurance and makes your cardiovascular system more efficient. This gives you more energy for doing simple daily tasks.

Exercise also helps you sleep better, improves your mood, eases stress, helps with weight control, strengthens bones and muscles, and lowers your risk for a host of diseases. Check with your healthcare provider before starting an exercise program. A good way to fight off tiredness during that midafternoon energy lag is to do some stretches.

Or take a quick walk around the block. This will get the blood flowing. It also forces your senses to become sharper and more focused. Search Encyclopedia. Overcoming Your Midafternoon Energy Slump You may charge into the day full of energy.

Pick high-energy carbs For a quick burst of fuel, choose foods high in complex carbohydrates. Snack wisely Instead of looking at snacks as extras, treat them as mini-meals that add to your overall nutrition for the day.

Choose low-fat Fat takes a long time to digest and makes the body feel sluggish. Sleep well Getting even 1 hour less of sleep can result in slower mental functioning the next day.

Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.

To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.

If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels.

Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.

Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep.

If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels. Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.

On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead.

Drinking enough water is incredibly important for several aspects of health. In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. You can change your energy levels by changing your lifestyle.

Limit ultra-processed foods, reduce alcohol, and quit smoking. To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress. The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels.

Take our free quiz to find out more. Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.

Nutrition Research. Cognitive performance and dehydration. Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men. The British Journal of Nutrition.

Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Medicine. Reduction of physical activity in daily life and its determinants in smokers without airflow obstruction.

Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Stress, depression, diet, and the gut microbiota: human—bacteria interactions at the core of psychoneuroimmunology and nutrition.

Current Opinion in Behavioral Sciences. The association between alcohol consumption and sleep disorders among older people in the general population. Scientific Reports. The physical activity guidelines for americans.

Bananas are not good for weight loss because they cause big blood sugar spikes in many people, making it more Every gut microbiome is unique. We can improve our gut health by making certain changes and understanding whic If you want to boost your metabolism and burn more calories, we have 7 science-backed ways to try.

Learn Nutrition Gut Health COVID Healthy Living Life Stages Health Conditions Podcasts. Healthy Living Hunger and Energy. Updated 22nd February How to boost your energy naturally, according to science.

Written by Caroline Thomason, RD, CDCES. Share this article. Best foods Gut health Complex carbs Limit UPFs Drink water Caffeine Sleep Bedtime Stress Exercise Limit alcohol No smoking Summary.

Many health experts say that energy levels are a combination of genetics, sleep, and exercise. In other words, who you are, what you eat, and how you move all impact your energy levels. Join our mailing list Get occasional updates on our latest developments and scientific discoveries.

Try using Epsom salt in your bath. Epsom salt contains chemicals that are believed to remove toxins, improve muscle function, and reduce inflammation linked to stress.

Exfoliating scrubs can help recharge your body by improving blood circulation. Look for scrubs containing natural ingredients, such as oats or salt. Gently rub them onto wet skin and rinse off with warm water. Good circulation can help reduce your stress levels, boost your energy, and keep your body healthy.

Your energy levels are greatly impacted by your diet. Experts recommend a mix of complex carbohydrates, such as whole grains and starchy vegetables, with lean proteins and healthy fat at each meal. You can help recharge by stretching your muscles for just five minutes every few days.

Better yet, take a yoga class once or twice a week for a thorough stretch. But that usually just makes you feel more tired. Instead of sitting down to recharge, try getting up and moving around. Walking or biking — even just for 20 minutes — can leave you feeling energized for hours.

Scents such as lavender and sage are believed to be particularly relaxing to those under stress. Some aromatherapy essential oils can be mixed with a carrier oil and massaged directly onto the body, rubbed on the wrists or diffused into the air.

Sleep is the ultimate body recharger. Experts recommend seven to nine hours of sleep per night for healthy adults ages 26 to Getting fewer than six hours of sleep per night is a major risk factor for burnout at work. Set up a healthy sleep schedule by going to sleep and getting up at the same time every day and following other healthy sleep habits.

According to experts, to minute naps can be a great energy booster. If you feel yourself getting too busy, schedule a nap into your day to help you recharge. Thinking about the things that stress us out often makes it harder to recharge.

Here are some things you can do to soothe and energize your mind:. This can give you motivation and energy to move forward. A common source of stress comes from focusing on past mistakes. Help let go of the past by focusing on your goals for the future. Having fun is an important part of staying mentally healthy.