Do you find yourself feeling tired every day? Your life is busy; work may be stressful, returning from Covid. Therefore, it is plausible if you are feeling a little more exhausted than normal.

While you might think reaching for coffee or a sugar fix is the answer, there are some better ways to enhance your energy levels naturally. Here are some natural ways to combat fatigue and boost energy levels throughout your day.

1 Sleep

This seems like a no-brainer, but one of the first things that can help with exhaustion is making sure you are getting quality sleep. According to the NHS Data 1 out of three of us, suffer from poor sleep. Making sure you have enough sleep can reduce the chances of diabetes, hypertension, obesity and impaired performance.

Here are some healthy sleep tips to help you catch some shut eye:

  • Create a sleep pattern that you can stick too and be consistent. By going to bed at the same time each night; wake up at the same time every morning.
  • Create an ideal sleep space that is cool and dark.
  • Reduce stimuli in your room: turn off technology.
  • Avoid caffeine and alcohol around bedtime.
  • Take a bath or read a book – using natural light, do not use technology to read.

2. Exercise

While the thought of exercise may be the last thing you want to do, physical exercise—even just a walk—can release natural endorphins, which can boost your mood and keep your body strong.

The government recommends 150 minutes of moderate activity each week and at least 2 days of exercise to strengthen muscles; this can include exercising with weights, Yoga, or evening carrying heavy shopping. 

3. Cut down on alcohol

There are many benefits for cutting down your alcohol intake, short term benefits are: feeling better in the morning, better skin, saving money, having more energy. Long-term benefits for reduced alcohol are lower blood pressure, lower cholesterol, better moods, better quality of sleep, and helps with weight management. If you are going to drink, do so in moderation at a time when you do not mind having your energy wind down.

4. Stay hydrated

One of the first symptoms of dehydration is feeling tired. To combat fatigue, make sure you are drinking water throughout the day. It is recommended that you have 2 litres of water a day. This also on its own has many health benefits.

5. Watch what you eat

One of our main sources of energy comes from food. If you have a healthy diet, this will help with feeling happier and healthier. It will take a while to get used to especially if your trick is to pick up the nearest processed food or sugary treat. The more processed food you consume will make your energy levels spike and they will drop quickly, leaving you feeling foggy. Instead, reach for foods—whose sugars are absorbed slowly. Such as, whole grains, high-fibre vegetables, nuts and healthy oils.

You may want to consider taking vitamins, herbs or other supplements to help, but make sure you check with your doctor first.

6. Find inner peace

While it is not completely possible to eliminate all stress from your life, it could be contributing to your exhaustion. Take some time in your day to help clear your mind.

Some natural energy boosters include meditation, yoga or tai chi that help focus on mindful breathing. If yoga is not your thing, talk to a friend, journal your thoughts or speak with a licensed behavioural health specialist. Doing some of these things can help promote better sleep and improve your overall mental health.

Still feeling tired?

If you have tried the above for your tiredness and you still have low energy, this could be a sign of an underlying medical issue. You should consult your doctor if your symptoms are continuing, as it could be a condition such as: hypothyroidism, anaemia, a sleep disorder or a mental health condition. Talk to your doctor if your fatigue is beyond what is typical for your lifestyle, is progressing or even if you are not sure.