The Top 5 Healthy Hacks for Boosting Your Energy Levels

Why do we feel tired?

Everyone feels tired sometimes. Poor sleep, a busy schedule, skipped meals, stress and too little movement are common causes. Sometimes tiredness has a medical cause, such as anemia, diabetes or a thyroid problem.

The NHS says persistent unexplained tiredness could be a sign of a problem that needs testing. So the first job is to notice whether your tiredness is ordinary or lasting.

Hack 1: Keep regular sleep times

The NHS advises sticking to the same sleep times and aiming for 6 to 9 hours of sleep, in a bedroom that is not too bright, noisy or warm. Spend a couple of hours before bed relaxing, and do not use smartphones or screens in the last hour.

• Set a wake-up time you can keep every day.
• Wind down for an hour before bed.
• Avoid caffeine, food and hard exercise in the hours before bedtime.
• Limit alcohol, which can disturb sleep.

See our guides to improving sleep quality and the 30-minute wind-down routine.

Hack 2: Move a little every day

It sounds odd, but moving often gives you more energy. The NHS says a balanced diet combined with regular physical activity helps combat fatigue. NHS Better Health says even 10 minutes a day can make a difference, and NIMH says just 30 minutes of walking every day can boost your mood and improve your health.

• Take a short walk after meals.
• Stand and stretch every hour.
• Take the stairs.
• Try a quick workout. See our 20-minute workouts.

Hack 3: Eat balanced, regular meals

The NHS advises against skipping meals, since it can lead to more hunger-driven snacking, and suggests balanced meals with fruit and vegetables, wholegrains and protein. NIMH suggests eating healthy, regular meals.

• Include protein and fiber at each meal.
• Choose wholegrains for a slow release of energy, as the NHS says.
• Keep a healthy snack for the afternoon dip. See 5 healthy snack options.
• Drink water through the day. The NHS suggests 6 to 8 glasses of fluid.

Hack 4: Manage caffeine and screens

The NHS says caffeine can make you feel more awake, but too much or too late can harm your sleep, and it advises skipping caffeine in the hours before bed. NIMH suggests avoiding excess caffeine. The NHS also says the blue light from screens can make it harder to fall asleep.

• Have your last caffeinated drink earlier in the day.
• Watch energy drinks and high-caffeine products.
• Put screens away an hour before bed.
• Take short breaks from screens during the day. See our article on limiting screen time.

Hack 5: Reduce stress

Stress uses up energy. NIMH lists exercise, regular meals, a sleep routine, journaling and reaching out to friends and family as healthy ways to cope. The NHS breathing exercise suggests slow, counted breaths for at least 5 minutes.

• Take a five-minute reset. See how to reset when overwhelmed.
• Try box breathing.
• Say no to extra commitments when you are overwhelmed.
• Talk to someone you trust.

A worked example: beating the afternoon slump

Tara feels flat at 3 p.m. every day. She checks her habits. She skips breakfast, drinks three coffees and sleeps six hours.

For two weeks, she eats breakfast, has her last coffee at noon, takes a ten-minute walk at lunch and goes to bed thirty minutes earlier.

By the end of two weeks, the slump is smaller. She keeps a note to see a doctor if it returns.

A simple one-week experiment

• Day 1: set a wake-up time.
• Day 2: eat a balanced breakfast.
• Day 3: take a 10-minute walk.
• Day 4: have your last coffee earlier.
• Day 5: put screens away an hour before bed.
• Day 6: do five minutes of slow breathing.
• Day 7: review how you feel, and keep what helps.

Adjust the plan to your fitness and health, and repeat a week if it feels like too much.

Common mistakes to avoid

• Relying on caffeine or sugar. They give short-lived boosts.
• Skipping meals. The NHS advises against it.
• Cutting sleep. Aim for regular sleep times.
• Ignoring lasting tiredness. See a doctor.
• Doing too much at once. Change one thing at a time.

Steady habits beat quick fixes.

Myths worth dropping

Myth 1: Energy drinks are a good fix

They are high in caffeine and often sugar. The NIMH suggests avoiding excess caffeine.

Myth 2: You can catch up on sleep at the weekend

Regular sleep times are better, as the NHS advises.

Myth 3: Being tired is always normal

Persistent unexplained tiredness can be a sign of a problem, so get it checked.

Questions to ask yourself

A few honest questions help you tailor these ideas to your own life.

• When in the day is my energy lowest?
• What did I eat and drink before that?
• How did I sleep?
• What one habit could I change?
• Do I need to see a doctor?

Adapting it to your situation

• If you are just starting out: begin with five to ten minutes, and build up slowly.
• If you have a health condition: ask your doctor what is safe, and which signs mean stop.
• If you live alone: tell someone your plan, and keep a phone within reach.
• If you care for someone else: use short bursts, and share activity with them if possible.
• If you have limited mobility: choose seated or supported versions of exercises.

The habit is the same for everyone. Only the setting and the pace change.

Track how it goes

A light record helps you see what works. It takes less than a minute.

• Tick a calendar on days you do the habit.
• Note your energy on a 1 to 5 scale.
• Write one line about what helped or got in the way.
• Review every two weeks and change one thing.

Keeping it going

• Pick a fixed time that suits your energy.
• Link it to something you already do.
• Use a calendar or diary to tick off each day.
• Do it with a friend or family member.
• Celebrate progress that is not about weight or speed.
• Restart the next day if you miss one.

Our article on how to build a habit that sticks has more ideas.

When to get support

These are everyday habits. Talk to your doctor if you have a health condition, persistent tiredness, symptoms that worry you or questions about your own needs.

A doctor, pharmacist, physiotherapist or dietitian can look at your situation and tailor advice.

A sample day for steady energy

• 7:00 a.m.: wake at a steady time, water and daylight.
• 7:30 a.m.: a balanced breakfast with fiber and protein.
• 10:30 a.m.: a short stretch and a glass of water.
• 12:30 p.m.: a proper lunch and a ten-minute walk.
• 3:00 p.m.: a planned snack, such as fruit and nuts.
• 6:30 p.m.: dinner, then a gentle activity.
• 9:30 p.m.: screens off, wind down.
• 10:30 p.m.: bed, in a cool, dark, quiet room.

Adjust the times to fit your life. The pattern matters more than the clock.

Do not forget water

Feeling tired can sometimes be a sign that you have not had enough to drink. The NHS suggests 6 to 8 glasses of fluid a day, and swapping sugary drinks for water. Keep a bottle within reach, and sip through the day.

• Drink a glass on waking.
• Have water with each meal.
• Keep a bottle at your desk.
• Add lemon or mint for flavor.

When tiredness needs a doctor

The NHS advises seeing a GP if you have been tired for several weeks without explanation, if tiredness disrupts your daily activities, or if it comes with other symptoms such as weight loss, mood changes or unusual sleep noises, like gasping, snoring or choking.

• Persistent, unexplained tiredness.
• Tiredness with weight loss or other new symptoms.
• Loud snoring, gasping or choking in sleep.
• Low mood or anxiety that lasts.

Recap: the main points

• Keep regular sleep times, aiming for 6 to 9 hours.
• Move a little every day.
• Eat balanced, regular meals and drink water.
• Manage caffeine and screens, and reduce stress.
• See a doctor if tiredness lasts for weeks or comes with other symptoms.

Boosting energy: frequently asked questions

Want a step-by-step start? Explore the Start Here guides.

Related reading: Home Cooking Habits

Sources and further reading

We checked the figures and guidance in this article against these sources. This article does not give personal medical advice.

• NHS: Tiredness and fatigue
• NHS Every Mind Matters: How to fall asleep faster and sleep better
• NHS Better Health: Lose weight
• NIMH: Caring for your mental health
• NHS: Eight tips for healthy eating

Want more? Head back to the Healthy Living hub or read the Start Here guides.