Making intentional changes to your diet, movement, and sleep habits can help you feel more energised throughout the day, without the crash. Here are some practical, evidence-backed tips to naturally boost your energy levels.
Optimise Your Day With These Tips To Increase Your Energy Level
Ever find yourself dragging through the day, relying on caffeine or sugar just to stay awake? Low energy can stem from poor sleep, sedentary habits, or nutritional gaps. But optimising your daily routine can make a huge difference. According to the World Health Organisation (WHO) and the Centres for Disease Control and Prevention (CDC), lifestyle choices directly affect your physical and mental vitality. Making intentional changes to your diet, movement, and sleep habits can help you feel more energised throughout the day, without the crash. Here are some practical, evidence-backed tips to naturally boost your energy levels.
Start your day right to sustain energy all day
Your daily energy isn't just about sleep, it's shaped by your food choices, hydration, physical activity, and even how you manage stress.
1. Eat a protein-rich breakfast
Skipping breakfast or having sugary cereals can spike blood sugar and leave you drained by mid-morning. Start your day with protein-rich options like eggs, oats with nuts, or Greek yogurt to stabilise energy levels.
2. Stay hydrated
Dehydration is a common but overlooked cause of fatigue. According to the National Institutes of Health (NIH), even mild dehydration can affect mood and concentration. Aim to drink 8-10 glasses of water daily, more if you're physically active.
3. Move every hour
Prolonged sitting slows circulation and drains energy. Take a brisk walk, stretch, or do five minutes of light movement every hour. This helps oxygenate your brain and keep your metabolism active.
4. Get 7-8 hours of quality sleep
The CDC recommends adults get at least 7 hours of sleep per night. Poor or insufficient sleep leads to reduced alertness, memory lapses, and low energy. Create a consistent sleep routine with a dark, quiet, gadget-free environment.
5. Choose complex carbs over sugar
While sugary snacks may give you a quick high, they lead to a sharp crash later. Switch to complex carbohydrates like brown rice, whole wheat, and vegetables to provide steady, long-lasting energy.
6. Limit caffeine after 2 PM
Caffeine can disrupt sleep cycles if consumed too late in the day. Try to limit your intake to mornings, and switch to herbal teas or warm water with lemon in the evening.
7. Take screen breaks
Staring at a screen for hours causes digital fatigue and mental drain. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to refresh your mind.
8. Practice mindfulness or meditation
A cluttered mind can be as tiring as physical exertion. Just 10 minutes of mindfulness, deep breathing, or meditation a day can significantly boost focus and mental stamina.
9. Snack smartly
If you need a snack, choose energy-supporting options like bananas, almonds, or a small bowl of sprouts. Avoid processed snacks that are high in sugar or salt.
10. Get some sunlight
Exposure to morning sunlight helps regulate your body clock and boosts vitamin D levels, which are closely linked to mood and energy. Try to spend at least 15–20 minutes outdoors daily.
You don't need fancy supplements to beat fatigue, just smarter daily choices. By adjusting your diet, sleep, and activity patterns, you can boost your energy in a sustainable way. As health experts suggest, small lifestyle tweaks lead to big long-term benefits. Start today, and give your body the balance it needs to thrive from morning to night.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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