Some days I feel this heavy tiredness or fatigue that doesn’t go away even after good rest. It’s mostly from stress, not enough sleep, or maybe a poor diet. I saw in a Gallup survey that 14% of Americans feel they don’t have enough energy. Many times, I used to grab a cup of coffee or energy drink or even a candy bar for a fast pick-me-up or quick high, but then comes the crash, and I’d feel more drained. If by afternoon your eyelids are sagging and you feel this sluggishness, maybe look at your lifestyle factors. But if this overwhelming tiredness stays too long, it can be an underlying medical condition, so you should get some advice from a GP. I try simple self-help tips now to fix my natural boost energy levels. I follow my nine tips and some 10 fatigue fighters, and they help me feel revitalized with a more lasting solution for low energy. Some natural remedies like Alpineshilajit can also support daily energy levels when used responsibly.
Eat often to beat tiredness
You know sometimes when I don’t eat much or skip breakfast, I just end up feeling really low energy by afternoon. Used to think having a cup of coffee or energy drink or some candy bar would fix it but nah, that gives like a quick high and then later a crash and I’d feel even more drained. What really works for me is eating regular meals and healthy snacks every 3 to 4 hours. And I try to stick to stuff with low glycemic index, like whole grains, high-fiber vegetables, nuts, hot oatmeal, things like that. They help a lot coz the sugars get absorbed slowly so no lag in energy like with refined starches or quickly absorbed sugars. Also adding healthy oils like olive oil, plus proteins and fats coz their glycemic indexes are like close to zero. Helps with less fatigue honestly. If someone feels this like overwhelming tiredness all the time though, could be an underlying medical condition, so better get advice from your GP. Just sharing what worked for me.
Get moving
Honestly some days I just feel so less tired after doing a little bit of exercise. Like even a single 15-minute walk gives a nice energy boost. I didn’t start big, just a small amount of exercise and kinda build it up gradually over weeks and months. Now I try for like 2 hours 30 minutes of moderate-intensity aerobic exercise, stuff like cycling or fast walking every week. It really works, regular exercise is such a natural energy booster. You can feel it, like when oxygen-rich blood moves through your body, heart, muscles, brain… it’s good. Some days I just do a quick 10 minutes here and there, even just move around while on a call or pace in circles on the phone. It helps. Over the long run it really gives you more energy and keeps energy levels kinda at peak. The benefits of frequent physical activity add up for sure. For people who enjoy something unique to sip on post-workout, even a Classic Craft Beer in moderation can be refreshing—just be mindful of the timing and alcohol content.
For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
Lose weight to gain energy
I remember when my body had too much excess weight, man it used to be so exhausting. I’d feel tired even after a small walk. Plus it puts extra strain on your heart too. Started trying to lose weight slowly. Not some fancy plan, just tried to eat healthily and be a little more active, bit of more exercise. Over time you really feel much more energetic. Honestly the best way is to just keep doing small things that help you move and then it gets easier to keep it off.
For more ways to feel lighter and boost your energy, check out other simple tips on staying active.
Sleep well
Man sometimes many people don’t get the sleep they really need to just stay alert in the day. Happened with me too. I started following some basic tips for sleeping well — like just going to bed and getting up at the same time every day, no naps in between, and a bit of relax time before bed. If you think you’re kinda sleep-deprived, weird thing is trying a bit of less sleep can help. You figure out how much time you’re really in bed but not sleeping, and then it gets easier to fall asleep and you get more restful sleep in the long run. I did this — first night, slept later than normal, like just four hours of sleep. If that four-hour period felt okay, next day just add like 15–30 minutes more. If you’re sleeping soundly the whole time, keep adding sleep slowly over successive nights. It worked for me.
For more easy ideas to help fix your sleep and boost energy, just check out the rest of the tips here.
Reduce stress to boost energy
I noticed when I have stress, it really uses up a lot of energy. I start feeling tired even if I didn’t do much. What helped me was adding small relaxing activities in my day. Like, I started working out a little at the gym, or sometimes tried yoga or tai chi. Some days I just did listening to music or simple reading, or spent time spending time with friends. These small things relax the mind and really help to improve energy. I also saw that when I had stress-induced emotions, they would consume huge amounts of energy. So I began talking to a friend or a relative when I felt heavy. Even joining a support group or seeing a psychotherapist helped. And doing relaxation therapies like meditation or self-hypnosis became good tools for reducing stress.
For more ideas that worked for me, you can check the other tips here too.
Drink more water for better energy
Sometimes I just feel tired, mostly ’cause I get mildly dehydrated. A simple glass of water really does the trick, especially after exercise. No point spending on pricey sports drinks — plain water works as the best nutrient to enhance performance, even for those demanding endurance activities. Jab body ke andar short of fluids ho jata hai, pehla sign hota hai ye wali feeling of fatigue. I saw in this Special Health Report, Boosting Your Energy, staying hydrated really increases natural energy. That’s why now I just keep having a drink of water every now and then. When I forget, honestly, I start feeling totally out of it… like super low and tired. So now I don’t care about that eight glasses a day rule, bas drink enough water to feel well hydrated. It’s easy to tell — no thirsty feeling, and urine stays light-colored. I also keep going to the fridge or water cooler for a refill — plus that small walk wakes me up a bit too.
Drink less alcohol
I’ve noticed that when I have a couple of glasses of wine in the evening, it can help me fall asleep, but honestly, I don’t sleep deeply and the next day I often wake up feeling tired, even after getting a full 8 hours. Cutting back on alcohol before bedtime really made a difference — I get a better night’s rest and feel way more energetic. I also read that the NHS recommends men and women should not regularly drink more than 14 units a week, with a few alcohol-free days each week. And one simple tip that helps me beat the midafternoon slump is to avoid drinking alcohol at lunch, because its sedative effect hits me especially hard around midday. Skipping that five o’clock cocktail also helps me keep the energy I want in the evening. Now, if I do decide to drink, I just keep it in moderation and pick a time when it’s okay if my energy winds down. I also found that browsing around an energy-focused natural Product helped me discover better lifestyle options that support my routine.
For more simple tips to stay energized and feel your best every day, explore our full guide on Boosting Your Energy.
