Feel exhausted? 16 simple steps to boost your energy levels now

IT’S dark, chilly, gloomy and we’ve still got Omicron and its fallout to contend with. So it’s no surprise if you’re feeling sluggish and tired, or lacking some of that zingy 2022 spirit you were hoping would have kicked in by now.

But fear not, a few tweaks to your routine could make all the difference to your flagging energy levels…

GET THE GIGGLES

Is there anything a good laugh can’t do? Numerous studies have proven it’s a stress-buster, whether you’re sniggering, cackling or giggling. Laughter also works your ab muscles (yes, really), improves heart health, helps counter anxiety and triggers those all-important feel-good endorphins. 

PRESS SNOOZE

We’re not saying schedule a three-hour nap every afternoon – that could really ruin your sleep quality come nightfall. But if you’re struggling to keep your eyes open during the day, 26 minutes of shut-eye can improve alertness by 54%, according to research bods at NASA. Just imagine everything you could achieve! 

DITCH ENERGY DRINKS

Don’t reach for a sugary drink or some jelly babies to give you a boost – knock back a glass of water instead. Dehydration can cause fatigue, brain fog and even low mood, all of which can make facing the day feel more difficult. So stay hydrated – your body and brain will thank you for it.

SNACK LIKE AN ATHLETE

Bananas are arguably the best on-the-go hit of goodness and energy, and endurance athletes swear by them. One study found that bananas are as beneficial as sports drinks, but are packed with additional antioxidants, fibre, potassium and vitamin B6.*

BE A KARAOKE QUEEN

Not only is having a bop more fun than a jog, but dancing and singing have been linked to increased energy levels. Dancing is great cardio, which means an increased heart rate and the release of feel-good, energy-upping endorphins. And it turns out, singing can also count as aerobic exercise, which reduces stress, increases oxygen levels, and again, releases endorphins. So power up the karaoke machine, pronto!

HITS THE VITS

This is especially important if you’re on a restricted diet, as you might not be accessing all the nutrients your body needs through food alone. Vegan diets are often deficient in vitamin B12 (found in meat and dairy), which can lead to extreme tiredness, according to the NHS. Meanwhile, the National Diet And Nutrition Survey shows that about one in six adults have low levels of vitamin D, which is linked to fatigue.**

Taking a supplement, especially during the dark, winter months, when you’re likely not getting enough sunshine – which the body needs to naturally create vitamin D – can really boost your energy levels. But if you’re worried you have a deficiency, always speak to your GP.

GET YOUR LAPS IN

Be it a half-hour stroll during your lunch break or a quick, 10-minute lap around the block while you wait for the washing machine to finish, exercise is key to making you feel less fatigued. In fact, one University of Georgia study found that sedentary people can increase energy levels by 20% and decrease fatigue by 65% with low-intensity exercise.

Walking also reduces stress, increases oxygen levels and blood flow, and the fresh air can really wake you up, especially first thing in the morning.

SLURP GREEN TEA

Yes, a coffee will give you a swift pick-me-up, but if you’re prone to the dreaded caffeine jitters followed a little later by a crash in energy, try green tea instead. It still contains a little caffeine, and research has found that it can help ward off fatigue, regulate alertness and, handily, it also contains antioxidants.***

SET AN 11PM CURFEW

Easier said than done during a pandemic – or if you have kids, a chronic condition, insomnia, or a severe case of not being able to stop watching telly (we feel your pain).

However, it’s worth trying to carve out some quality sleep if you want to feel refreshed and energised the next day. The classic advice can help: don’t snack or drink caffeine for at least an hour before bed, put your phone in another room or on sleep mode, have a warm relaxing bath, wear an eye mask or put up a blackout blind, and go to bed between 10pm and 11pm every night. 

STAY SOBER

A shot of tequila may get you fired up, but as a diuretic and a depressant, alcohol is not your best energy-boosting friend. It can leave you feeling drowsy, especially after a daytime session, and disrupt sleep. Scientists at Harvard University say alcohol may account for one in 10 persistent insomnia cases.

GIVE YOURSELF A TICK

Often our bodies feel like shutting down and sleeping in order to avoid something, or because we feel overwhelmed. But having a target or a tick list for the day could help you feel more motivated.

Researchers at Florida State University found that making a plan can decrease the anxiety you have around “unfinished goals”, and a short to-do list is a good place to start. We find crossing items off with a red pen extremely satisfying! 

TAKE A COLD SHOWER

You’ve probably heard about the health benefits of a cold shower, then shaken your head and thought: “I’m absolutely not doing that,” before cranking up the hot tap instead.

The thing is, though, a blast of cold really can do you a lot of good, from helping boost immunity to weight loss and, you guessed it, increasing energy levels, thanks to the fact it’s been found to help speed up your metabolic rate, anywhere from 8% to 80%. Leaping into the sea works just as well, by the way!

BUY A DESK PLANT

If you really can’t get away from your desk for a break, make sure there’s at least a houseplant on it.

Even looking at plants has been shown to improve mood and reduce stress, and according to a study in the Journal of Environmental Psychology, just their presence can give attention levels a boost. A little plant in a pot could be enough to change the whole energy of your day.

DON’T CANCEL ON FRIENDS

Just the idea of making yourself go out and socialise (especially on a week night) can seem totally exhausting. But seeing friends really is worth the effort. In fact, according to one study from the University of Notre Dame, the strength of your social circle can be a better predictor of happiness and health than data monitoring physical fitness alone.

We already know loneliness and social isolation increase the risk of premature death, so it makes sense that having a natter and seeing a mate can do wonders for your energy levels, too, as well as your mental health. You could even go for a walk outside together and have a laugh about shared memories, all while sipping a large bottle of water and munching on a banana. 

See, things are starting to look brighter already and we’re only just over a month into the new year! 

CHOMP ON CHOCOLATE

Sometimes your energy levels are so low and your mood so shaky, only a sweet treat will do. Opt for two squares of dark chocolate or one that also features peanuts, for an added energy and protein hit.

The sugar and caffeine will swiftly get you into gear, while theobromine helps boost alertness. Just don’t overdo it, as too much sugar can have you crashing all over again.

SNIFF A LEMON

Our sense of smell is connected to memory (just getting a waft of someone’s perfume on the street can send you right back to a memorable childhood moment), but strong scents can also invigorate us – the Victorians had a habit of using smelling salts to bring people round after they’d fainted.

A whiff of essential oils – peppermint has been found to increase energy levels – can really wake you up, but you don’t need to buy a fancy bottle. Cut any citrus fruit in half and breathe in. A sharp hit of lemon or grapefruit will pep you right up.