Unpublished research by ZOE scientists and their colleagues found that when people sleep longer and get better quality sleep, their energy levels are higher the next day. Even if you are struggling to get enough rest, there are ways to improve the quality of your sleep.

Research by ZOE scientists found that going to sleep earlier is better for your blood sugar control the next morning and helps avoid blood sugar spikes. Removing stress completely from your daily life is certainly not realistic. However, addressing your stress levels with positive coping behaviors is paramount to long-term health.

Stress can negatively impact gut health. The vagus nerve runs from the brain to the gastrointestinal tract and may play a role in connecting the gut microbiome to your stress response.

Exercise can boost energy and relieve fatigue. Getting minutes of moderate physical activity each week is recommended for long-term health. These minutes of activity can be divided throughout the week to be more manageable. ZOE's PREDICT research program also found that people who exercise regularly have fewer blood sugar spikes.

From our other research, we know that blood sugar peaks and dips are related to how energetic you feel, so exercising may give you more energy by reducing blood sugar peaks. Exercise also positively impacts sleep which, in turn, boosts energy levels.

Researchers have linked drinking alcohol to poor energy levels, especially the day following consumption. Alcohol may also impair sleep quality , increase the stress hormone cortisol , and cause mood changes.

Enjoy alcohol in moderation to avoid low energy levels. In one study , smokers were less active and reported increased levels of fatigue, compared with non-smokers.

The smokers also said that they lacked motivation to be more active. If you currently smoke, finding support to quit will improve your overall health and can boost your energy levels. How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes.

You can change your energy levels by changing your lifestyle. Limit ultra-processed foods, reduce alcohol, and quit smoking. To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress.

The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels.

Take our free quiz to find out more. Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance. Nutrition Research. Cognitive performance and dehydration.

Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men.

The British Journal of Nutrition. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Medicine.

Extreme dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which can negatively affect your energy levels However, although sugar can give you a short-term energy boost, it will wear off quickly This is because high-sugar foods cause your blood sugar to rise quickly, sometimes referred to as a blood sugar spike.

This results in your body releasing large amounts of insulin to bring your blood sugar back down. It is believed that this rise and fall in blood sugar is what causes a rush of energy followed by a slump 34 , 35 , For example, one study showed that adults eating a sugar-filled breakfast cereal rated themselves as more tired than those eating a breakfast cereal with more complex carbs.

Complex carbs are released more slowly into the bloodstream Eating large amounts of added sugar may also increase your risk of obesity, diabetes and heart disease, so limiting added sugar in your diet is not only good for your energy levels but also for your health 38 , To keep your energy levels more stable and reduce fatigue, try avoiding foods high in added sugar.

You can improve the quality of your diet by eating whole and fiber-rich foods such as whole grains, vegetables and legumes 40 , During the day, you lose water via urine and sweat.

So in order to stay hydrated, you need to drink enough water to compensate for this loss. Dehydration can affect your brain function, mood and energy levels In one study, young men who lost 1.

Also remember that if you sweat a lot due to hot weather or being very active, you may need a little more water.

Additionally, keep in mind that older people may not always feel thirsty, even when they need to drink, and may need to make a conscious effort to drink more In areas of the world with unusually low rates of disease and a high number of centenarians people who live to be over years old , one of the common factors is a strong social support network.

Social isolation can cause low mood and tiredness, especially as you get older In fact, people with stronger social networks are thought to have better physical and mental health as they age If you feel tired and in low spirits, it can be helpful to get out socializing with friends, joining a social club or starting a new hobby that gets you out and about.

However, drinking enough water, eating healthily, getting enough sleep and exercise and being sociable can benefit your energy levels and your health. We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms. Accompanying family members — including children — are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID Coronavirus we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Try a fast breathing technique known as " kapalabhati," or the breath of fire:. When possible, try waking up and going to bed at the same time each day. Humans are creatures of habit, so a routine can help keep your energy up during the day and wind down at bedtime.

Routines have been shown to increase energy and support efficiency when completing tasks. Here are other habits to add to your routine to help maximize your energy:. It might be time to take a small break if you have lost your focus staring at a computer.

Try getting up and walking around to boost your energy if you spend most of your day sitting. Research has shown that short periods of moderate-intensity exercise throughout the day can improve your mood and decrease fatigue without negatively affecting work performance.

Here are some ways to incorporate more exercise into your day:. A short massage could aid brain function. A study published in found that 20 minutes of brain massage significantly decreased mental fatigue. The researchers also noted increases in attention and memory.

Try applying pressure to the "kiss point," or GV in acupressure:. Vitamin D, which comes from sunlight, is an essential vitamin that supports strong bones. Low vitamin D levels can cause fatigue and weakness. Increasing your vitamin D intake helps reduce muscle fatigue and keeps your muscle cells healthy.

You can increase your vitamin D intake by:. Talk to a healthcare provider or pharmacist before starting a supplement if you suspect you have a vitamin D deficiency. The Food and Drug Administration minimally regulates supplements.

The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Stress can affect your health in many ways.

For example, long-term stress may cause difficulty sleeping and contribute to fatigue. You are also more likely to start work fatigued and become more tired during the day if you are stressed. Relieving that stress can ease your fatigue and give you more energy.

Here are a few ways you can reduce stress:. Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks. They can help you figure out how to cope with stress. Vitamin B12 helps keep your blood and nerve cells healthy.

Most adults need 2. A B12 deficiency can cause fatigue and weakness. You can try eating more Brich foods to boost energy. Sources include:. People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin.

Talk to a healthcare provider if you suspect you may be low on B They might recommend a supplement to help meet your intake goal.

Research has shown that naps of any length help improve cognitive function and how alert you feel. Still, experts only advise long naps i. Napping for long periods makes it hard to fall asleep at night. Here are some tips for napping:.

Some evidence suggests that musical activity helps boost energy levels. A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others. In contrast, the researchers noted that listening to music or a story might decrease your energy.

The next time you listen to a song, try singing along to feel more awake. Your body responds to lightness and darkness as signals to be awake and to fall asleep. Your circadian rhythm —the physical, mental, and behavioral changes that follow a hour cycle—takes those light and dark signals so that your body knows when to rest and when to be awake.

Here are a few ways you can use sunlight to regulate your circadian rhythm:. Aromatherapy involves applying essential oils, such as those from flowers, herbs, or trees, to your skin or inhaling them. A study published in found that a blend of clove bud, frankincense, orange, and thyme helped decrease fatigue in women with post-acute COVID, or long COVID.

Other essential oils that you might try using include:. There are many other ways to get energy without resorting to a cup of coffee if you are trying to cut back on your caffeine intake. However you decide to get more energy, there are plenty of alternatives to that cup of coffee.

For example, eat regularly throughout the day with lean proteins and fiber-rich carbohydrates since you get energy from food. You can also substitute caffeine with water to avoid dehydration and the fatigue that comes with it.

Try relieving stress with exercise or meditation. Chang AM, Aeschbach D, Duffy JF, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.

Proc Natl Acad Sci U S A. Pham HT, Chuang HL, Kuo CP, et al. Electronic device use before bedtime and sleep quality among university students. Healthcare Basel. Ginns P, Kim T, Zervos E. Chewing gum while studying: Effects on alertness and test performance.

Yogurt may also be a source of energy. As the USDA show, natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.

Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams g of protein and 5 g of fat , as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks.

Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. This may make them a good option for sustained energy throughout the day.

As a study in the journal Food Science and Biotechnology notes, beets may provide the body with a great source of antioxidants and nutrients that help improve blood flow and energy. People can consume beets as dried beetroot chips, cooked beets or as a bottle of beetroot juice.

Dark, leafy greens such as kale , spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.

Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.

A study in the journal Archives of the Turkish Society of Cardiology notes that dark chocolate may benefit the cardiovascular system by helping more blood pump around the body.

This blood carries fresh oxygen, which may also make a person feel more awake and alert. A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices.

As a study in The Journal of Nutrition notes, whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body. Popcorn is rich in carbohydrates. However, it also contains fiber to help slow the digestion.

Popcorn may make a person feel full for longer than other carbohydrates. As a study in Nutrition Journal notes, people who ate popcorn rather than potato chips felt fuller from the snack. This may be helpful for dieters, as popcorn usually contains fewer calories than potato chips.

Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.

One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels.

By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly.

Whether roasted soybeans or young edamame beans in the pod, soybeans contain protein with a wide variety of amino acids, as well as magnesium and potassium , according to the USDA. Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget.

The USDA note that 1 cup of lentils contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar. The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy. Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day.

Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium , or phosphorous. Nuts are usually high in essential fatty acids. As a study in the Journal of Parenteral and Enteral Nutrition notes, these fatty acids may help reduce inflammation, which may also reduce fatigue.

Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.

Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more energy. Seeds are also easy to carry and make a great addition to a quick trail mix. Water is the most crucial energizing ingredient on this list.

Water is vital for every cell in the body to work correctly. While most people think of dehydration as an extreme scenario, the body may become partially dehydrated if a person goes all morning without water.

Maintaining energy can be as simple as carrying a water bottle around and sipping it throughout the day to stay properly hydrated. Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive.

Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better. Coffee is a stimulant, however, so people should consume it in moderation. Too much coffee may lead to energy loss as the body withdraws from the caffeine.

Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. The result may be a smoother transition than coffee to a more awake and energetic state. Yerba maté is a drink native to South America. Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee.

Yerba maté contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.

As a study in the journal Nutrients notes, yerba maté may also improve mood and help people feel full, even after exercise, which may be helpful for those looking to lose weight while maintaining their energy levels. While most foods provide energy, the ones above focus on sustained energy.

Foods to try to avoid may include:. While this list is not exhaustive, the idea behind finding energy boosting foods is to consume a varied, balanced diet. Vitamins, fiber, fats, and proteins are all essential for energy, but it is crucial to find a balance between them.

People should try to choose a varied diet containing many different, nutritious foods that give the body sustained energy. Some foods can benefit a person's liver health. Learn more about the best food and drink options here and what options to avoid to benefit the liver.

Some research suggests that certain dietary changes could help some people with diverticulitis. Find out what foods to eat and avoid. There are many ways to improve cardiac health, and watching what we eat is one of the most important.

Back to Sleep and tiredness. Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors.

Try these self-help tips to restore your energy levels. If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition.

Consult a GP for advice. A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. You might feel that exercise is the last thing on your mind.

But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy. Even a single minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about starting exercise. Find out the physical activity guidelines for adults aged 19 to If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired.

Lose weight and you'll feel much more energetic. Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.

Read more about how to lose weight. The website of the Royal College of Psychiatrists has information on sleeping well. Stress uses up a lot of energy. Try to introduce relaxing activities into your day.

This could be:. Read more about how to relieve stress. There's some evidence that talking therapies such as counselling or cognitive behavioural therapy CBT might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist. Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness.