Do These 12 Things To Have More Energy

These simple tips actually work!

By
Published April 24, 2026
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It's 2 p.m., and you can barely keep your eyes open. The two cups of coffee you had earlier have already worn off, and you're wondering how you're going to stay awake until bedtime. Sound familiar? 

For years, I relied on energy drinks, supplements and candy bars to get me out of the midday slump. Unfortunately, the caffeine/sugar rush was always short-lived, and my energy levels took a nose dive before 5 p.m..

I needed to find healthier ways to boost my energy, so I looked into natural alternatives and was surprised to find simple methods that actually work. Some I was already aware of, but never made the time to do. They were easy things, such as prioritizing sleep, including putting my phone down at least 30 minutes before bedtime (a tough one for me!), mindful meditation, and avoiding heavy meals late in the day.

According to the American Academy of Sleep Medicine, 72 percent of Americans surveyed said they sometimes, often or always experienced sleepiness and reported that it affected their daily activities.. Some 60 percent reported that being tired was detrimental to their mood, while 53 percent said it increased their stress/anxiety, and 42 percent said it interfered with their productivity at work. In a 2020 poll by the National Sleep Foundation, Americans reported feeling sleepy, on average, three days a week, with a slightly higher incidence among women than among men (3.4 days a week versus 2.7 days)..

If you're looking for a quick, midday boost, eat a nutritious snack (to maintain normal blood sugar levels), take a short walk (to increase oxygen flow), listen to upbeat music (to improve mood), or take a brief catnap (to reenergize and clear your thoughts).

However, if you want to maintain higher energy levels long-term, you will need to make some lifestyle changes. Try the following to beat daily fatigue.

Get More Sunshine

Sunlight elevates serotonin levels in the brain, acting as a mood booster. It also produces vitamin D, which has multiple benefits, including immune system support, and blood pressure lowering. It is also essential for heart and brain health.  

Exercise Daily

One of the best ways to fight fatigue is to get your body moving. Exercise increases oxygen circulation to the brain, making it a natural energy booster. It also releases endorphins, reduces stress, and improves sleep, leaving you feeling refreshed.

Eat Breakfast

A balanced meal first thing in the morning helps fuel your body, kick-starts your metabolism, and increases concentration and productivity. Ditch the sugary pastries and eat high-protein, fiber-rich, nutrient-dense foods (such as oats, vegetables, and fruits) to ramp up your energy level.

Practice Positivity

Negative thoughts will weigh you down, leaving you depressed, overwhelmed, and lethargic. Positivity promotes calmness and reduces stress hormones, plus it improves mental clarity and motivation. You can practice positivity by focusing on at least one thing each day that you are grateful for and that makes you happy. This will improve your mood and boost your energy.

Stay Hydrated

Dehydration zaps energy and causes fatigue. The best remedy is drinking plenty of water throughout the day to improve circulation, regulate body temperature, and support brain and muscle function. 

Laugh More

Laughter truly is the best medicine. It relieves stress and recharges energy levels. Laughing is also known to improve the immune system and relieve pain. The next time you hit a midday slump, read or watch something funny to shake off the grogginess.

Snack Wisely

Do you feel sleepy in the afternoon? This may be due to a drop in blood sugar, which can leave your brain feeling fuzzy. Avoid sugary and refined, starchy snacks; grab a healthy one with protein and slow-burning carbs instead. The ideal snack is a handful of almonds — they're loaded with magnesium and folic acid, which boosts energy and cell production.

Cat Naps

The perfect nap is roughly 10 to 30 minutes.. It can improve your mood, and increase alertness. Longer naps are not recommended, as they may lead to sleep inertia.

Socialize With Positive People

Our brains are wired for socialization, but hanging out with negative people can suck the energy right out of you to the point of exhaustion. Surround yourself with positive friends — their joy and energy are contagious and will improve your mood throughout the day.

Get Organized

Working and living in a cluttered environment creates sensory overload and mental fatigue. Start by organizing one area at a time — whether it's your office desk or the growing pile of laundry on the couch. You'll feel more energetic and productive, ready to tackle the rest of your day. 

Crank Up The Music and Sing

Music is known to release dopamine and serotonin in the brain, activating an emotional response that lowers stress hormones. Add in singing, and you have a full-spectrum neural workout that improves blood flow, elevates mood, and increases physical energy. Pick your favorite uplifting tunes and sing your heart out!

Manage Stress

Stress drains you emotionally and mentally, leading to lethargy and a lack of motivation. For quick relief from stress and anxiety, practice mindfulness, grounding exercises, sensory soothing, and muscle-relaxation techniques. Yoga is an excellent way to reduce fatigue — the stretches and deep breathing enhance your mental focus and blood flow, elevating energy levels and alertness.

In addition to these tips, the best way to improve energy levels during the day is to get a good night's rest. You can do this by establishing a consistent bedtime routine — turning off electronic devices (to clear the mind of clutter), darkening the room, and lowering the thermostat. If you're able to grab the recommended 7-9 hours of uninterrupted sleep, you'll wake refreshed and energized, ready to start a new day.

Marcia Kester Doyle is a Yahoo Life Columnist and the author of Who Stole My Spandex? Life In The Hot Flash Lane. Her work has appeared in The New York Times, The Washington Post, The Huffington Post, The Independent, Stylist, U.S.A. Today/Reviewed, Cosmopolitan, Good Housekeeping, AARP, Woman's Day, Country Living, House Beautiful, and many others. You can find her at marciakesterdoyle.com.