It can be hard to stay energetic and alert all day, especially if you’re not in your teens or 20s
anymore. Fortunately, your energy levels aren’t dictated by luck or age. With some healthy
lifestyle choices, you can maintain high energy levels and keep feeling great, year after year.
Here are seven things you can try if you’ve been feeling lethargic lately.
1. Get more sleep.
It sounds obvious, but it’s true: you’ll have more energy if you’re getting enough sleep every
night. A few nights of sleep deprivation in a row can add up, making you feel worn-out and
fatigued even in the mornings. Aim to get a minimum of seven hours of sleep every night. Some
people might need up to nine hours to feel their best.
Exercise might not be the first solution that comes to mind when you feel sleepy, but working
out can help you feel more energetic. Regular physical activity clears your head, gets your blood
pumping, and improves your overall physical condition, so don’t be a couch potato. A good rule
of thumb: exercise one hour per day, five days a week. If you’re not in the habit of working out
right now, start with gentle activities like walking, and work your way up to more challenging
3. Eat less sugar.
Sugar is bad for your energy levels as well as your health. It might give you a little temporary
boost, but after an hour or two, your blood sugar and energy will both take a nosedive. Stay away
from white flour, too, since it affects your body the same way as sugar. Choose meals and snacks
that are rich in complex carbs, lean protein, and healthy fats instead.
4. Keep an eye on your health.
Your overall health and your energy levels are linked, so don’t let years lapse in between your
check-ups. Get a checkup every year, so your doctor can identify anything that might be amiss
before it turns into a major problem. Of course, if you’re not feeling like yourself, don’t wait for
your next checkup – make an appointment with your doctor right away.
5. Drink more water.
Your body needs plenty of water to function properly. When you’re dehydrated, your muscles get
fatigued more quickly, and you feel less alert. Solve the problem by upping your water intake. 64
ounces of water is a good daily goal for most people. Not in the habit of drinking water? Make it
easy to remember by carrying a water bottle with you and sipping on it throughout the day. You
can count caffeine-free tea towards your daily water goal, too!
6. Don’t overdo the caffeine.
It’s fine to have a morning cup of coffee or two, but don’t get carried away. Too much caffeine
can give you the jitters and make you crash later. It can also interfere with your sleep. Play it safe
and switch to decaf coffee, tea, or soda in the afternoon.
7. Work with your body’s natural rhythm.
If you’re a night owl, don’t try to force yourself to become a morning person, and vice versa.
You’ll feel more alert (and be more productive) if you work with your body’s built-in clock, not
You’ve got more control over your energy levels than you might think. A few tweaks to your
lifestyle can make a big difference to your overall sense of well-being. Give some of these ideas
a try and see if they put some pep back in your step!