5 ways to stay energised

A man running up a hill

When you feel tired or run down, your performance can suffer, and you can easily be distracted. You might already know the importance of getting enough sleep, but do you know what else you can do to stay energised?

Here are five tips to help boost your energy naturally:

Drink enough water

Dehydration contributes to exhaustion by limiting the flow of oxygen to the brain and causing your heart to work harder to pump oxygen to all of your organs, resulting in increased fatigue and decreased alertness. Remaining properly hydrated can help with maintaining your energy levels.

Struggling to drink enough water? Form a habit by tying it to a few of your usual daily activities. Start your morning with a cup of water – straight after waking up, before your morning coffee, tea or breakfast, or before you brush your teeth. Feel like a snack during the day? Drink a cup of water first. Discover more clever ways to up your water intake here.

Lighten your load

Many people get tired because they work too much. Professional, family and social obligations can all be factors that lead to burnout. Try to cut down on the tasks that don’t require your immediate attention. The most important things should be at the top of your list. If you need extra help at work or at home, think about asking for it or consider outsourcing what you can.

Restrict your sleep

If you suspect that you may be sleep-deprived, consider getting less sleep for a few days. This may seem strange, but evaluating how much sleep you truly need can help you spend less time in bed awake and more time asleep. The quality and quantity of sleep that you get each night may have a significant impact on your energy levels. There’s a high chance that your fatigue may be enhanced if you get too much sleep. Even while the recommended sleep duration is around eight hours of sleep each night in order for one to feel refreshed throughout the next day, the amount of sleep that one considers to be enough varies greatly from person to person. However, you may be surprised to find that if you get more sleep than you need, it does not necessarily mean that you will feel refreshed and energised. On the contrary, some people experience feelings of sluggishness and lack of motivation when they over-sleep. It’s best you find a balance and stick to it for better energy and focus.


Exercising boosts oxygen circulation inside your body. This increase in oxygen not only supports the mitochondria’s energy production; it allows your body to function better and to use its energy more efficiently. Exercise also improves several aspects of wellbeing by increasing endorphin levels. Endorphins are natural chemicals produced by our bodies when we do a physical activity that requires effort and energy.

Drink coffee or green tea

Caffeine can enhance your energy and can help you focus better. However, in order to benefit from caffeine’s energising attributes, make sure to drink it sparingly and at the right times. You can drink green tea instead to avoid the potential negative side effects such as insomnia or increased anxiety, mainly caused by excessive consumption of coffee. Caffeine levels in green tea are lower than those found in coffee, but still high enough to have an effect. Additionally, it contains the amino acid L-theanine, which, when combined with caffeine, is known to have a significant effect on improving brain function and increasing energy levels.

If you’ve tried the tips above and still feel exhausted, additional reasons may be contributing to your fatigue. Consult a trusted healthcare professional for additional guidance and advice on how to increase your energy levels.

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