Do you ever wonder why you’re so tired all the time?

If so, you’re not alone. Having low energy and feeling tired all day is a big concern for a lot of people.

The problem is, most people try to increase their energy with stimulants – coffee, energy drinks, energy shots, and whatever the latest craze is.

These might give you a quick burst of energy, but you’ll slowly come crashing down.

So how can you increase your energy so it’s sustained at a high level all day long?

Believe it or not, there are healthy, natural ways to do this. If you feel like you may have a medical issue due to being fatigued all the time, check with your doctor. However, your low energy may just be caused by bad habits and negative lifestyle habits which can be controlled. 

If this is the case, here are 10 of my favorite ways to naturally give yourself a boost in energy all day long:

1. Take A Morning Walk – When you get outside in the morning and go for a brisk walk, you are activating your body’s systems. Your heart rate begins to rise, perspiration flows and you have a level of alertness about you. In no time at all, by moving your body first thing in the morning and getting some Vitamin D from being outside, you’ve taken your body from lethargy to high energy.

2. Unplug – Let’s face it – being on our screens, whether it’s on our computers, on our smartphones, or watching TV – can be draining. It’s mentally draining which can lead to low energy.  And scrolling social media or the latest news stories can be stressful, but we usually do it several times a day. Ultimately these all affect our energy levels. My suggestion is to unplug and put away your technology from time to time.  There are a few different ways to do this. Some ideas are to unplug completely for 24 hours, turn off your phone from 8 pm to 8 am, or do a 30-day social media fast. Whichever strategy you choose, your mental energy (and mood) are sure to increase.

3. Exercise – Many of us have sedentary jobs where we’re sitting for hours all day. On top of that, we may also watch television or play video games at night. This makes for a pretty sedentary lifestyle where we’re not moving enough.  We need to turn this around because our bodies were made to move, not sit around all day. Sitting around often leads to fatigue and low energy. It may seem counterintuitive, but the more exercise you get, the more energy you’ll have.

4. Eat Nutrient Rich Foods – Many of us eat a poor diet.  We might eat a lot of unhealthy refined carbs and simple sugars. This may lead to a temporary boost in energy, followed by a crash.  The better alternative is to eat foods with natural, unprocessed ingredients. Foods filled with nutrients. Think of things like fruits and vegetables, lean proteins and healthy fats. This will help balance your blood sugar and sustain your energy throughout the day.

5. Meditate – If you’re living with a lot of stress, your energy levels are likely to be low. While we all experience stress, it’s how you manage it that can help with your energy. Meditation is one of the most effective ways to relax and relieve stress. There are apps you can use, like Calm or Insight Timer, that will walk you through a guided meditation.  

Or you can try this deep breathing exercise:

• Take 5 seconds to slowly inhale a larger than normal volume of air.
• Hold it in your lungs for 5 seconds.
• Take 5 seconds to slowly exhale the air.
• Do this 9 more times.

6. Take Breaks: I mentioned earlier that many of us have sedentary jobs. We’re at our desk or computer for 8 or more hours in a day. That much sitting leads to low energy and fatigue. One easy way to combat this is to take frequent breaks. Here’s one thing you can do. Set a timer on your watch for 50 minutes.  When it goes off, take a 5-10 minute break. You can go outside for a quick walk, do some meditation, get up and drink water, or even just do some standing stretching and mobility exercises at your desk. It’s your choice.  Do this every hour. The idea is to get your body moving or to give your mind a break, every hour of your workday. You will come back to your work more refreshed and energized.

7. Drink Water: Drinking more water can give you more energy to do anything from exercising to staying awake after lunch. Being dehydrated lowers athletic performance and can cause you to feel tired. So if you’re having trouble staying awake throughout the day, you may just need to increase your water intake. 

8. Minimize Alcohol: Drinking alcohol, especially at night, can lead to disrupted sleep. When alcohol is in your system, it raises your level of the stress hormone epinephrine, which in turn increases your heart rate and stimulates your mind, resulting in disturbed sleep. It also leads to dehydration. So if you drink alcohol regularly, stopping this habit can increase your energy levels throughout the day.

9. Get A Good Night’s Sleep: A poor night’s sleep is one of the leading causes of people feeling tired all day.  Whether we have trouble getting to sleep, staying asleep or getting back to sleep, if we don’t get enough quality sleep each night, we’ll be tired during the day. Some things you can do to get a good night’s sleep are to go to bed at the same time each night, turn off all technology an hour before bed, do something relaxing before bed such as taking a bath, or listening to jazz music by candlelight, and practicing some breathing exercises to help focus your mind on something other than the stressors in your life.

10. Minimize Caffeine and Sugar: As I mentioned in the introduction, many of us fight low energy by drinking a lot of coffee or energy drinks. Or we might eat a high sugar diet. Both of these can lead to a temporary boost of energy, followed by a crash, where we don’t want to do anything. This cycle of high energy followed by a crash can also disrupt our sleep during the night. So if you’re drinking a lot of caffeine or eating a lot of sugar, stopping this habit or even reducing it can leave you feeling more energized during the day and give you better sleep at night. 

So there you have it – 10 of my favorite natural ways to boost your energy and sustain it throughout the day.  If you’re wondering “why am I tired all of the time?” I hope one or more of these strategies gives you that increase in energy that you desire.