Get More Sleep

Get More Sleep

Lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep.

Try and aim for around 7 hours of quality sleep per night. Wind down from your day with relaxing behaviors before bed.

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Health

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Feelings of stress can mean that you struggle to concentrate, experience racing thoughts, difficulty switching off and tiredness.

Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk.

Be Social

Social isolation can cause low mood and tiredness, especially as you get older.

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.

Limit Alcohol

Regularly drinking alcohol before bed can interfere with the quality of your sleep. Alcohol can also act as a diuretic, meaning that if you drink it before bed it can make you get up at night, disturbing your sleep.

If you drink regularly, limiting the amount of alcohol you consume could help improve your energy levels.

Move More

One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.

Get up and move your body like brisk walking or cycling to boost your energy levels.

Eat a Nutritious Diet

If you’re eating a lot of processed foods high in sugar and fat, you may find that they affect your energy levels as well as your health.

Choose whole, nutritious foods to provide your body with the nutrients it needs to function at its best.

Stay Hydrated

Dehydration can affect your brain function, mood and energy levels.

If you feel tired and don’t think you drink enough water, try drinking it regularly throughout the day to ensure you stay hydrated.

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. This rise and fall in blood sugar are what cause a rush of energy followed by a slump.

Minimize your intake of sugar and focus on eating whole foods instead.

Avoid Smoking

The smoke from cigarettes is extremely harmful. The toxins and tar in the smoke reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen transported around your body, making you feel tired.

Quitting smoking is great for both your energy levels and your health.

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Stress-induced emotions consume huge amounts of energy.

Talk with a friend or relative, join a support group, or see a psychotherapist to help diffuse stress.

Dopamine

Dopamine is a chemical messenger in your brain. It's essential for motivation, movement, memory, mood, sleep, and behaviour regulation.

Dopamine is also at the center of how the brain’s reward system works. Dopamine rewards you whenever you engage in a beneficial behavior and motivates you to repeat the behavior.

Every time we do something enjoyable, like eating a nice meal, having sex, or going for a run, a little bit of dopamine is released in our brain.


Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).

Protein increases your metabolic rate by 15-30%, carbs by 5-10% and 0-3% for fats. Eating protein makes you feel full and prevent overeating.

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