How to Recharge Energy

Our energy levels are all affected by what we put into our bodies and our lifestyle. There are many ways to increase your energy levels throughout the day. Whether you want to work harder and be more productive or exercise more, you can do it naturally without the need for drugs or “miracle” energy supplements. Check out all the tips and tricks in this article and experiment your way!

Table of Contents

Sleep 7-8 hours every night.

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Lack of sleep is a major cause of low energy levels. You should go to bed at a time that will help you get at least 7 hours of sleep. Go to bed and wake up at the same time for healthy sleep habits and plenty of energy throughout the day. ^{[1] X Trusted Source Mayo Clinic Go to Source}

Sleep in a cool room, such as an air-conditioned room (if possible). A cool space helps the body sleep better, as a cool temperature contributes to a drop in body temperature that induces sleep.
Avoid napping during the day so you can fall asleep easily when it gets dark.

Open curtains or blinds.

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Natural light helps you feel awake. Whether you’re at work or at home, open doors for plenty of natural light to boost energy levels. If possible, place your desk near a window or in another room with lots of windows and light. ^{[2] X Research Source}

Artificial light also makes you feel more energetic in the evening when there is no natural light. Use fluorescent bulbs labeled “cop white” or “daylight” that emit a white light that resembles natural light instead of a regular yellow bulb.

Do simple deep breathing exercises.

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This increases the amount of oxygen in the brain and body. Slowly inhale through your nose and count to 4. Hold your breath and continue counting to 7, then slowly exhale through your mouth and count to 8. Repeat this 4 times. ^{[3] X American Heart Association Trusted Source Go to Source}

You can do simple breathing exercises twice daily to increase your energy levels.
This is also a useful exercise to do whenever you feel stressed.

Eat a breakfast rich in carbohydrates.

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Breakfast increases metabolism and provides energy for the body. Don’t skip breakfast or you won’t have the energy you need to start your day! Prepare breakfasts with healthy carbohydrates like cereals and whole grain breads. ^{[4] X Research Sources}

A bowl of oats with some fruit, berries, or seeds is a great energizing breakfast.
Low-fat proteins like eggs and yogurt are another great breakfast choice.
If you like to drink something for breakfast, try blending fruits, juices, yogurt and healthy ingredients for a delicious and nutritious smoothie.

Drink caffeinated beverages early in the day.

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Too much caffeine can make you tired. A cup of coffee will help you feel more alert in the morning, but you should avoid drinking caffeinated beverages after 2pm. Drinking coffee or caffeinated beverages late in the day can make it hard to fall asleep, leading to feeling tired the next day. ^{[5] X Harvard Medical Schop Trusted Source Go to Source}

Too much caffeine can make you feel tired and sluggish.
If you regularly take caffeine and still feel tired, try changing your routine. You can try to phase out caffeine drinks for 3 weeks, then completely stop drinking for 1 month and see if you feel more energetic.

Eat small meals every 3-4 hours.

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Regularly eating small meals will help you feel energized throughout the day. You should do this instead of just eating main meals. Bring snacks with you to work or school so you can always sip on something that boosts your energy. ^{[6] X Trusted Source Mayo Clinic Go to Source}

Eat the same amount of food every 3-4 hours or have healthy snacks between small meals.

Prepare meals with a variety of healthy foods.

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This is a way to help the body get all the nutrients it needs to regenerate energy. Choose whole foods, especially fruits and vegetables, low-fat protein, low-fat dairy products, and whole grains. Reduce your intake of foods high in fat, sugar, and salt, as they don’t contain much nutrition and can lower energy levels. ^{[7] X Trusted Source Mayo Clinic Go to Source}

A few healthy and energizing snacks are seeds, olives, yogurt, fresh fruit, and legumes.
Green vegetables, broccoli, orange vegetables like carrots and sweet potatoes are all good sources of nutrients for meals.
Fish and legumes are both great choices for healthy protein.
Try to get 85g of cereal, pasta/vegetable, rice or bread from whole grains each day.

Alternate between sitting and standing.

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Sitting for long periods of time can reduce energy. You need to get up and walk around every 30 minutes to get your blood circulating and your body to have more energy. Limit sitting activities such as watching TV and using the computer. ^{[8] X Research Sources}

When you have to sit down to work, do something while taking a 2-5 minute break every hour. You can walk around the office, do a stretch in the hallway, or grab coffee in the dining room.
When working with a computer at home or in the office, you should buy a standing desk or an adjustable desk. Don’t forget to alternate between sitting and standing throughout the day.

Take a multivitamin supplement at lunch.

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This is how nutritional supplements increase energy. Choose a multivitamin with B vitamins like B12. Magnesium and iron are healthy nutrients that give the body extra energy. ^{[9] X Research Source}

Note, multivitamins are not a substitute for a healthy and balanced meal.

Drink a lot of water.

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A little lack of water can make you tired. You need to drink plenty of water throughout the day to stay hydrated, especially before, during, and after physical activity. Always keep a glass of water on your desk or take a water bottle with you when you go somewhere. ^{[10] X American Heart Association Trusted Source Go to Source}

Doctors and scientists believe that drinking water is important to help you feel healthier and more energetic throughout the day, although there is still some debate about how much water to drink.
The American Academy of Sciences, Engineering, and Medicine says women should drink 2.7 liters of water, and men should drink 3.7 liters of water per day. ^{[11] X Trusted Source Mayo Clinic Go to Source}
The American Institutes of Health advises young children and adolescents to drink between 1.7 liters and 3.3 liters of water per day. ^{[12] X Research Source}
The general rule that you should remember is to drink at least 8 glasses of water a day.
Some other ways to stay hydrated are by eating fruits and vegetables, drinking fruit or vegetable juices, and drinking herbal teas.
You can tell the body’s signs of dehydration by observing the color of your urine. If your urine is colorless or pale yellow, you are well hydrated. If your urine is bright yellow or dark yellow, you should drink more water.

Exercise regularly.

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Exercise is an effective way to improve energy levels and mood. You can start by walking for at least 15 minutes a day. Try to gradually increase your activity level over the week or month until you can do moderate-intensity aerobic exercise for 2.5 hours. ^{[13] X Trusted Source National Health Service (UK) Go to Source}

Some moderate-intensity aerobic activities include brisk walking, cycling, and swimming.
Yoga is another form of exercise that you can try to improve your energy levels.

Spend time with positive people.

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Your relationships also affect energy levels. Meeting positive people keeps you motivated and happy whenever possible. Limiting your time with negative people drains your energy. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Spend time with people with similar tastes and interests. For example, if you enjoy hiking, you can join or form a hiking group.
Stay away from people who make you make bad decisions or complain often.

Do stress-relieving activities to relax.

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Stress consumes a lot of energy. Instead, you should do things that make you relax, like listening to music or reading a book. Don’t stress as you do these activities to conserve energy. ^{[15] X Trusted Source National Health Service (UK) Go to Source}

If you experience extreme stress in your life, see a therapist or join a support group. Another way is to confide in friends or relatives.
If you’re stressed from overwork, don’t be afraid to seek help from your co-workers to reduce your workload.
You can also decline social invitations to relax. Trying to fulfill any obligations or activities related to work, family and society can be exhausting!

Limit alcoholic beverages.

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Alcohol is both sedating and lowers energy levels. Avoid drinking alcohol at lunch so you don’t feel sluggish afterward. Do not drink cocktails at 5 pm if you want to have a lot of energy in the evening. ^{[16] X Harvard Medical Schop Trusted Source Go to Source}

Alcohol also dehydrates the body, leading to a decrease in energy.
Avoid drinking alcohol before bed for a good night’s sleep. If you want to drink alcohol with dinner or in the evening, stop drinking 3 hours before bed and switch to water.

Do what you love every day.

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This is a very meaningful way to help you use and conserve energy. Make time for your particular passion or gift each day. Try to have fun and give yourself time away from the responsibilities and pressures. ^{[17] X Trusted Source Mayo Clinic Go to Source}

It doesn’t have to be big or complicated. You can do simple things like cook a meal or dance in the living room.
If you can’t think of something you’d like to do, try something new! A new activity or hobby will really help boost energy levels. For example, you could learn Spanish or try skateboarding.

Steps