How To Boost Your Energy Throughout Your Entire Day?

We understand how difficult it is to have low energy throughout the day, especially when you want to be active, alert, and get things done! Due to a lack of energy, you may not feel like yourself, perform poorly, and lack the drive to do the things you used to enjoy.

Over two-thirds of employees in the United States report feeling tired at work, and burnout from the COVID-19 pandemic has spawned a new pandemic: tiredness.

In addition to the virus’s physical demands and changes in lifestyle conditions, the uncertainty of the last two years has contributed to psychological fatigue among many.

Because energy is necessary for all aspects of life and is a top priority for achieving optimal health and well-being, we must get serious about increasing our energy levels. It’s time to “seal the holes that sap your energy,” as certified nutrition expert Dr. Jonny Bowden puts it.

So, before you get too tired of reading, here are our seven best energy-boosting ideas.


  1. Increase Your Sleep Time
  2. Eat to stay energized
  3. Increase your physical activity.
  4. Obtain Morning Sunlight
  5. Therapy with Cold Water
  6. Become more in tune with your menstrual cycle.
  7. Rest Days Should Not Be Ignored

Increase Your Sleep Time

Quality sleep is the most critical factor for energy, productivity, mood, healing, and overall health. A lack of energy during the day could be caused by not getting enough sleep.

The necessity of a good night’s sleep can easily be overlooked in favor of something more important later in the evening.

But the truth is that sleep impacts more than just your energy levels; it may also create a slew of physical and mental health issues, and sleeping less than 5 hours each night has been linked to a reduced life expectancy.

Sleep deprivation of more than 17 hours has even been determined to be equivalent to intoxication!

It’s not only about the quantity of sleep; it’s also about the quality. You may go to bed 8 hours before you get up, but if you’re lying awake for hours, tossing and turning, or waking up frequently throughout the night, you’re not getting the rest you require.

Tracking your sleep using a sleep app or fitness watch can help you improve the quality of your sleep by identifying the stages of sleep and revealing how much time you spend sleeping, waking, or moving.

The National Sleep Foundation suggests 7-9 hours per night on average, with 50-60 percent of the time spent in light sleep, 10-25 percent in a deep sleep, 20-25 percent in REM sleep, and 5-10 percent awake.

Here are tips to get a better night’s sleep:

  • Before going to bed, consider taking some time away from gadgets to relax and prepare for a night without a screen.
  • Reading – the act of turning pages and reading words might cause your brain to tire and your eyelids to sleep, so you’ll be fast asleep.
  • Sleeping and getting up at the same hour daily, your internal clock will appreciate it because it will reinforce your natural circadian rhythm.
  • Don’t eat late at night – digestion uses a lot of energy at night, making you feel like you didn’t get a whole night’s sleep.
  • Coldwater treatment – can help you relax and sleep better by reducing stress and promoting tranquillity.


Now it’s time to talk about food, which fuels our bodies. Putting the correct fuel in our bodies will provide us with the energy we need to function at our best and improve our health, but we must consider the entire energy production process.

Our mitochondria break down the food we eat and convert the nutrients into energy, which we require to fuel our bodies (ATP).

The mitochondria, like ourselves, require adequate fueling, and there are a variety of meals that can assist our mitochondria in performing at their best and boosting our energy levels.

A diet rich in complete foods and nutrients is essential for maintaining energy levels throughout the day. The macronutrients and micronutrients we consume into our bodies should both be considered for optimal mitochondria function.

Foods that are good for you

Iron, B vitamins, calcium, magnesium, vitamin C, zinc, sulfur, omega-3 fatty acids, and coenzyme Q10 are essential nutrients for healthy mitochondria and adequate ATP generation to boost energy levels.

Also, making sure we eat sufficient protein, healthy fats, and complex carbohydrates while limiting processed foods and sugar intake will help us feel more energized.

Sugar causes glucose levels to jump and dip, resulting in energy loss. Monitoring your sugar consumption throughout the day is one approach to keep your energy levels stable.

And it’s not just certain foods that deplete our energy; eating consumes energy, and digestion consumes a significant amount of energy, so if we don’t allow enough time between meals, our bodies will constantly require energy for digestion throughout the day.


When you’re at work, your eyes start to go heavy, and you constantly have to jolt yourself back to full consciousness?

Whether it’s shaking your body, stretching, or going for a stroll, getting up and moving is frequently the best way to wake yourself up. You suddenly have more energy and feel refocused after moving around a little.

When you’re exhausted and slumped, it’s the best moment to exercise because pushing through your lethargy will give you that much-needed energy boost. Regular exercise, even a low-intensity workout, can alleviate fatigue symptoms and lead to increased energy over time.

Exercise boosts your mood and your energy levels. The endorphins released during exercise positively affect us, contributing to a sense of well-being and a “natural high.” So, if you’re feeling a little tired, don’t skip your gym session since you could be missing out on some significant mental and physical benefits!


We find it easier to get out of bed in the morning when the sun is shining through the cracks in our blinds: that is why sunrise lamps are so popular in the winter.

This is because sunshine aids in the proper production of the stress hormone cortisol, which regulates our natural body clock.

Morning sunlight, especially Vitamin D, has a lot of benefits for your mental health and energy levels, with research showing that just 5-30 minutes of direct sunlight on your face 2-3 times per week is sufficient for your body to manufacture enough Vitamin D3.

It has been discovered that being exposed to sunlight within the first hour of getting up improves focus, productivity, and energy. This is because sunlight increases cortisol levels to be released at the right moment, giving you an extra surge of energy in the morning.

Sunlight in the Morning

The intensity of light (lux levels) from direct sunlight is higher than artificial light, so we need natural light from the sun to give us this energy boost at the start of the day.

Dr. Huberman, a neuroscientist, explains that on a clear sunny day, 5-10 minutes of sunlight is ideal in the morning, 10-20 minutes on a cloudy day.

In contrast, ordinary artificial light would require 6 hours of exposure, putting you too late in the day for your cortisol levels to reach the right levels.

Morning sunshine can help you sleep better at night and enhance your energy levels during the day. This morning exposure to sunlight initiates your circadian rhythm, signaling your brain to create cortisol and decrease melatonin, indicating that your body has completed its day shift and is time to sleep.


Coldwater treatment has improved mental health and emotional resilience, but it could also help you boost your energy levels.

If you’re familiar with the Wimhof method, you’ll know that taking an ice bath or a cold shower can help you sleep better, and the better sleep you get, the easier it is to fight daily exhaustion and increase your energy levels.

Coldwater treatment can help you sleep better because the drop in body temperature caused by a cold shower or a cold bath before bed helps your melatonin levels surge, signaling to your body that it’s time to sleep.

Melatonin is a hormone generated at night by the pineal gland that controls the creation and timing of your sleep cycle.

Using chilly temperatures to activate the vagus nerve is another approach to getting sleepy. When this nerve, which runs through our face, neck, chest, and abdomen, is activated, it causes the body to settle down, decreasing the heart rate and preparing you for sleep.

According to one study, cold stimulation of the vagus nerve leads to parasympathetic nervous system activation, making you feel calmer and less agitated and more likely to fall asleep quickly. So, to check how well you sleep, try a chilly minute or two after your shower or apply an ice pack to the lateral neck region.


Your energy levels may wax and wane over the menstrual cycle, which may be depressing and frustrating. However, by keeping track of which phase you’re in and what’s coming up, you may learn to work with rather than against your cycle.

While we may believe we’re superheroes most of the time, striving to get everything done and accomplish our to-do list, it’s crucial to recognize that your energy levels will most likely fluctuate from week to week.

During low-energy periods, such as menstruation and the luteal phase, you may need to take it easy, undertake lower-intensity exercise, reduce your workload, and get more sleep.

Pushing oneself too far can lead to burnout because your estrogen and progesterone levels drop, resulting in a lack of energy.

As your hormones rise during your period, you may notice increased energy. Then during ovulation, when estrogen is at its highest, you may feel a surge in energy, making it the ideal time to get creative, enhance productivity, and socialize.

Keeping track of your cycle allows you to make the necessary arrangements, reprioritize, and reschedule to work with your body’s needs and maintain your energy levels.


Finally, but not least, is the importance of rest and recovery in terms of energy. We break down muscle fibers and deplete our body’s energy supplies when we use our bodies physically, whether in the gym or our daily lives.

This is a lot of stress on both our minds and bodies, so it’s critical to schedule rest days to allow our muscles to recover and glycogen stores to be replenished, which are necessary for muscle growth.

Rest days also help prevent injury and tiredness, which can manifest themselves in your exercises when you’re running low on energy.

It’s important to relax at least one day every week, but if you’re feeling tempted to take more days off due to exhaustion, pay attention to your body and scale back if necessary.

If you’re getting tired during your workouts, consider lowering the intensity or try some milder exercises like yoga or pilates.

Allowing oneself to relax is also vital for your mental wellness. Life and all it throws at us, including stress, anxiety, and day-to-day responsibilities, can all affect our energy levels and immune systems.

So pay attention to when you need to take a break from socializing and when you need to put yourself first, resting and taking care of yourself.

Relaxations are essential for stress management, and they will help you bounce back with more energy and better health!

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