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How to Have More Energy – A Long-Term Guide to Feel Like Your Old Self

how to have more energy - woman soaking up sun, feeling energized

DO YOU STRUGGLE TO GET out of bed and feel drained all day? There are times when getting through the day feels like a big chore; when you have nothing left to give by the end of the day. You feel as if you just want to collapse into bed and pull the covers over your head.

You are not alone. Consider the following facts:

  • Research shows that one in three people admit to feeling worn out permanently.
  • A survey by Health Span revealed that 10% of the people visiting their GP are there purely to investigate unexplained exhaustion.
  • Exhaustion has become so prevalent that doctors have created an acronym – TATT (Tired All The Time) that they use to describe the symptoms of patients who complain of constant fatigue.
  • Research by Mintel reveals that the sale of supplements such as ginseng, power bars and energy drinks shot up by 5% in 2017 alone.

And there is no surprise there: with increased economic concerns, information overload, and a fast accelerating pace of life, many of us are grappling with low fuel tanks. The good news is that this is not a permanent situation. You have a lot to do with your energy levels and you can get them right where you need them to be.

You can boost your energy levels

Your energy levels are determined by the total sum of the decisions that you make every day: going for a morning run instead of snoozing the alarm, choosing a glass of water over wine, meditating instead of watching TV.

With deliberate actions, you can effectively manage your energy levels. You only need to make a decision to break some old habits and pick up some new things. Here are practical ways to have more energy all day.

1. Get healthy sleep

Research shows that many people do not get quality sleep and they survive on ‘Junk sleep. ‘Are you perhaps a victim of junk sleep? Do you wake up frequently through the night?

This kind of sleep is terrible because it does not replenish your energy, as well as a long stretch of continuous sleep does. Indeed, you wake up feeling more tired than you were when you slept. To get quality sleep, you need to develop good sleep hygiene:

  • Go to bed at a set time everyday
  • Limit coffee intake: too much coffee in the evening will cause insomnia.
  • Learn how to relax. Overstimulation of the brain close to the bedtime will cause inadequate sleep. Experiment with different relaxation techniques and see which one works for you.
  • Avoid sleeping pills. Sleeping pills will backfire in the long run because they do not address the causes of insomnia. (If you need short term relief then here is a guide to the ingredients in sleep aids)
  • Avoid napping: napping will interrupt your sleeping patterns.

Tip: Learn to wake up in a non-stressful way. For instance, jumping into your phone immediately you wake up is wrong. Breathing exercises, for example, are a better way to prepare for the day ahead.

2. Create a morning routine

Having a morning routine anchors your day and ensures you stay focused. It sets you up for increased productivity throughout the day. It also helps to cultivate the right attitude and boost your energy levels.

Your morning routine does not have to be lengthy. It is simply something that helps you to set your mind on what you want to accomplish for the day. Some of the things you can incorporate into your morning routine include:

  • Affirmations and gratitude
  • Yoga and meditation
  • Journaling
  • Reading something inspirational
  • A quiet walk

Tip: The important thing is not what is contained in your routine; just that you have one. Also, you will achieve the highest level of productivity and motivation if you are consistent with your morning routine. Remember, if you win the morning you win the day.

How to have more energy - people out walking getting exercise

3. Exercise daily

It could be the last thing you feel like doing, but avoiding exercise because you are tired will make you feel even weaker. A study by the University of Georgia showed that individuals who exercised at least three times a week for just twenty minutes felt less fatigued and more energized by the sixth week.

Skipping your workouts to save your energy actually works against you. Regular exercise:

  • Boosts your strength and endurance.
  • Improves the functioning of your cardiovascular system.
  • Delivers oxygen and nutrients to your tissues
  • Helps your body to yield more power.

Robert Butler, a renowned specialist once said; if exercise could be packaged into a pill, it would be the single most prescribed and beneficial pill.

Tip: Listening to music as you exercise will help you develop calm energy. This will help you to feel more energized afterward and for longer.

NOTE: Here is more detail on the relationship between tiredness and a lack of exercise

4. Fix your diet

Have you heard of the maxim ‘you are what you eat?’ The types of foods that you eat are as important as the amounts. Fresh whole foods are more beneficial than processed foods since they contain more nutrition and healthy vitamins. Processed foods contain preservatives, artificial sugar and dyes which provide little nutrition and therefore much less energy.

  • Always eat a balanced diet. Eating balanced meals will promote optimum nutrition and leave you feeling more energetic all day.
  • Eat the right amounts of food. Overeating food or too little food will affect your energy levels. Skipping meals, on the other hand, will lead to feeling lethargic.
  • Do not crash diet. Typical diets deprive the body of nutrients like minerals and vitamins.

Tip: Are you an emotional eater? Do you find yourself eating when you are upset, sad or lonely? Emotional eating will contradict your efforts of healthy eating. Find other activities for dealing with stress to avoid emotional eating.

5. Drink plenty of water

Amy Goodson, a renowned dietician, says that even being slightly dehydrated; as little as 2% of body fluids loss, will take a toll on your energy levels. Dehydration leads to a reduction in blood volume; which makes your blood thicker. As a result, your heart will pump less efficiently and reduce the speed at which nutrients are transported to the muscles and other organs. Dehydration will also lead to fatigue, headaches, and loss of concentration.

To reboot your energy, have a glass of water first thing in the morning, then drink more water every two hours. If you get bored with drinking water, you can liven up the flavor by adding mint, lemon, basil or cucumber.

Tip: As you grow older you lose your thirst reflexes. It, therefore, becomes surprisingly easy to become dehydrated. If you suspect that you are not drinking enough water, create a schedule that will enable you to drink water, whether you are thirsty or not.

6. Avoid fake energy

There are many ways to boost your energy, but some are counterproductive. You will encounter many products that claim to give you energy when you consume them, but they do not do as promised. When they do give you the energy, it is short-lived and unsustainable. Many of these products will also have negatives that outweigh the energy they might provide.


Your body takes its cues from the brain. Even if you feel tired, resist the temptation to sleep as this will only leave you feeling more lethargic. Get up and get started. By stimulating your brain, you will go through the day without much difficulty.

If you feel too exhausted, you can employ a short time measure: take a short nap or eat an energy bar. In the meantime look for long-term sustainable measures to boost your energy levels. Remember, simple lifestyle tweaks will put the spring back into your step.

Thanks for reading this guide on how to have more energy – a long term guide to feel like your old self again.

DISCLAIMER: This web site does not take the place of your usual medical practitioner, it is intended to give information only and not to diagnose or provide medical treatment. It cannot cover all possible uses, interactions and adverse side effects. If you are at all worried about your health - please see your own doctor. Do not delay this as a result of anything you may have read about on the web. Many symptoms can result from a variety of causes, some may require specialist diagnosis and treatment. You should also consult your medical practitioner before taking any supplements as some of them may react with essential medicines or have harmful side effects.

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