How to Increase Energy Levels

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Are you feeling tired all the time?

Do you feel like having a mid-afternoon nap at work?

Are you lacking the energy to chase your kids around the backyard?

Or are you too tired get jiggy with your spouse?

how to increase energy levelsTiredness can effect every facet of your life and have a profound effect on your relationships.

I know kids can make you tired.  I was really getting bogged down in the hum-drum routine of everyday life there for a while.  My work days start at 7am and I was finding it really hard to get to bed early enough in order to have yawn free days.

So I started to wonder how to increase energy levels and bring back motivation and fun to my everyday life.

There is nothing worse than saying “I’m tired” all of the time.  People, especially your partner (who hears it all the time) get really sick of hearing it!  Instead of complaining, solve the problem!

Gaining energy and motivation is key to enjoying and getting the most out of your life and relationships.  

I know when I am tired, I can get cranky.  And no-one wants to be around a cranky and irritable wife/mother.

Before you can discover how to increase energy levels in your life, you need to first figure out the problem.

Ask yourself the question: “Why am I so tired all the time?”

Adequate Sleep

how to increase energy levelsEnsuring you get enough sleep each night is an essential factor affecting how to increase energy levels.  

We spend up to a third of our whole lives asleep accounting for 7-9 hours per day between the sheets.

Look after your Circadian Rhythm

We have this amazing thing called Circadian Rhythm which is the body’s natural sleep cycle or body clock and modern life continually messes with this through use of mobile devices, television, even external lights and alarm clocks.

To look after and maintain a great rhythm it is recommended that we try to have a consistent schedule for sleep and wake.  

This will mean trying to get to bed at the same time each night, as well as wake up at the same time each morning.  As soon as you have a super late party night, and try to catch up on sleep with naps during the day, your rhythm can be majorly disrupted and it may take a good few days before your sleep cycle can fully recover.

Another way to confound our body clocks is the use of electronic devices late at night.  The blue light used in phones and laptops actually trick our brains into thinking it is still daytime and can really confuse our sleep cycles.

To get around this, I recommend switching off electronic devices at least 2 hours before you plan to go to sleep and give your brain a rest.

Watch Your Caffeine Intake

While caffeine can be an easy solution for how to increase your energy levels in the short term and provide a quick boost with espresso, this is actually counterintuitive to your overall energy problem.

It has been well documented that coffee and energy drinks will lead to shorter and lower quality sleep in the longer term as well as frequent wakings and an increase in lighter sleep versus deep sleep.

The effects of caffeine on humans is rather variable and dependent upon the speed in which it is metabolised in the individual.  But if you are wondering how to increase your energy levels, you should be drinking less, not more caffeine filled beverages for a start.

Comforthow to increase energy levels

What else is stopping you from having an awesome 7-9hours of rich sleep a night?

As we do spend on average one third of our lives sleeping, it is so important to ensure we are absolutely comfortable in bed.

Get a new pillow, invest in some 1000TC sheets, a cosy duvet, some silk pyjamas.  Eliminate external distractions such as lights and noises. Keep the temperature constant.


Anxiety is one thing that can keep me awake, especially when I know I have an early morning looming.  

For some reason I can lay there tossing and turning and thinking and worrying for what seems like hours.  I try resetting myself and tricking my body into sleep by getting up and going through my bedtime ritual of washing my face, going to the toilet and brushing my teeth again.  Sometimes this is enough!

If not I go through a body relaxation technique that I have learned from years of yoga practice.  This simply involves laying flat on your back with your palms facing upwards and moving through your body tensing and releasing each and every muscle in turn.  You really focus on your breath by breathing in the good and exhaling the bad and by doing so, meditate yourself to sleep.

Counting sheep is an age old method for going to sleep and it works on the same principals by visualising and focussing on the sheep as they jump over the fence or your pillow or your bed.

If your anxieties are extreme enough to keep you awake most nights, please seek professional help.

how to increase energy levelsRead a Book

Instead of watching that new Netflix series on your phone as you lay in bed, read a good book.  For some people, this is a very successful way to fall asleep as it exercises your eyes and makes them tired.

Have Sex

Enlist your partner for help if you can’t get to sleep and bask in that delicious after sex tired glow to send you to sleep.  

So, what if you are getting adequate sleep?


General fatigue which is not caused by a medical condition can be greatly reduced and even cured by as little as 20 minutes of low impact exercise 3 times per week!  

Exercise greatly increases blood flow and tissue perfusion.  This improved circulation helps the body’s natural willingness to carry how to increase energy levelsrichly oxygenated red blood cells around the body and gives tissues the ability to produce more energy.

The next step is finding the motivation to exercise when you do feel so fatigued.  

Start off small and exercise early in the morning for a bonus boost to your circadian rhythms as well.  Try to make exercise a part of your routine, turn it into a habit and before long your energy levels will improve which will make exercising much easier.


A balanced diet brimming with fruit and vegetables is great start to how to increase energy levels.  Start of the day with a green smoothie.  Avoid the trans fats, and eat smaller and easier digest meals.

Grab some fruit and green tea

how to increase energy levelsIf you usually have a coffee and a sugar loaded chocolate bar to help get over that afternoon slump, turn to an apple and green tea instead.  The natural sugars in fruit will get you over the line without giving you an inevitable sugar low.  And the anti-oxidants in green tea have energy boosting and weight loss results without caffeine interfering with your sleep cycle.


Iron is found in red blood cells and is essential in transporting oxygen throughout your body.

A lack of iron can be a major cause of low energy.  

Iron is found in red meats, green leafy vegetables such as spinach and kale, also in legumes, wholegrains and eggs.

A blood test may be required to find our your iron or haemoglobin levels and to ascertain whether short term treatment with iron supplements is required to boost levels.  Please see your doctor.

Vitamin B12, Omega-3 Fatty Acids and Complex Carbohydrates

Vitamin B is found naturally occurring in animal products such as meat, dairy, eggs and fish.  Fish has an added bonus of containing omega-3 fatty acids which also increase energy by combating depression.

The vitamins in the B group help convert the food that you eat into glucose, which is then used for energy so it is important to have enough.

Normal healthy individuals should get enough vitamin B from the food we eat but for those that are not getting enough, supplements are widely available.  A simple blood test can find whether or not your are vitamin B deficient.  Please see your doctor if you think you are at risk.

Complex carbohydrates are another food that we can consume that take how to increase energy levelslonger to digest and so can help to keep blood sugars stable, while maintaining energy levels.  

Whole grain wheat and pasta, brown rice and quinoa are all great sources of your complex carbs.


Are you getting enough magnesium?

This is a super mineral that is monumental in the production and storage of energy in the body.

Magnesium is a power house in activating the enzymes the body uses for digestion and it also keeps your nervous system healthy.  Proper Mg levels are difficult to maintain by diet alone that’s why magnesium supplements are commonplace.  Magnesium powders are popular for adding to smoothies, and transdermal patches are also gaining popularity as the benefits of magnesium are getting more widely known.


how to increase energy levelsDrinking less alcohol and more water is essential when looking at how to increase energy levels.  

Alcohol messes with your sleep big time, while plenty of water serves to prevent dehydration which causes fatigue as a major side effect.  Add lemon to your water for even more health benefits!

More water = less fatigue!


Get outside and get some sunshine!

Vitamin D revitalises and energises so it is important to be able to soak up some rays each day.  

If you are stuck at work, go for a walk around the block in the sun at lunch to improve your circulation and combat those mid-afternoon nap-time blues.

how to increase energy levelsPositivity

Negativity robs you of motivation and energy.

Surround yourself with positive and motivated people and their positivity will have to rub off on you.  

Boost your ego by writing a list of things you like about yourself and start off each day with appreciation and wonder.  Get an app that provides you with an inspirational quote for the day.  There’s some great free ones:

  • Inspirational Quote of the Day
  • Pinterest
  • Be Positive

Find these apps and more on The Apple iTunes App Store or Google Play for Android.


Stretch in the morning to wake up your muscles and boost your blood flow and energise you for the day.  

Try some simple sun salutations .

Every couple of hours you can simply stand up and reach into the sky, and down to your toes to re-awaken those blood vessels as a way to improve circulation while energising your body.

Lose Weighthow to increase energy levels

Being overweight puts unnecessary and unwanted strain on all of your body systems so an effective way to gain more energy is to lose weight.

Check your Hormone Levels

See your doctor and find out your levels of estrogen for women and testosterone for both men and women as these important hormones, or a deficiency thereof can have symptoms of fatigue and tiredness especially a decreased libido.

If your tiredness persists, it could be a symptom of something more serious such as heart disease, hypothyroidism, depression, hypertension or more so please have a health check with your doctor.

A simple blood test can check your system levels of iron, vitamin B and hormones and quickly prescribe supplements where medically required before a simple lack of energy turns into something more serious such as Chronic Fatigue Syndrome.

Unfortunately, tiredness and lack of motivation can have a cyclic affect.  Poor sleep resulting in lack of energy leads to poor diet and lack of exercise on top of this will lead to obesity and depression.  Age needs to be considered as well but not used as an excuse for low energy levels.

So now you know just how to increase energy levels, it’s time to get motivated and get more energy today.





Add Yours
  1. 1

    Hi there,

    Really nice article, I liked it very much!
    You have given great tips to increase energy and they all seems to be great. I almost do all of them:) Sport is the only thing I don’t practice and it is one of the most important tips.
    Good reminder, though, thank you very much!

    • 2

      Hi Daniella,

      Sport can be a very broad term! A simply walk around the block can constitute exercise. You may also be active without realizing it by mowing the lawn, running around with the kids, or doing something such as playing with your dog at the beach.

      Thanks for commenting!

  2. 3

    I know that a big reason for my low energy level is that I don’t get enough sleep. I have tried just about everything (including all the things you have discussed) to try and get more sleep.

    I have been diagnosed with insomnia and even when I take my sleeping pills I was up between 1 and 3am and cannot get back to sleep. I have no issues falling asleep luckily and go to bed at 10pm every night.

    I read in my bed from about 9:30-10:00.

    Some people are actually surprised at how well rested I seem despite only getting and average of 4-6 hours of sleep a night.

    I am going to try the technique you mentioned for anxiety when I wake during the night. I do have anxiety and it gets worse in the middle of the night when I am laying in bed wide awake with the rest of the house is sound asleep.

    Thanks for all of the wonderful tips.

    • 4

      Hi Simone,

      My observations on sleep are very subjective of course and I realise that every person has different requirements when it comes to how many hours of sleep one requires. It’s great you seem to be so well rested on what for me would be not enough sleep. Do you feel tired during the day?

      Some sleeping pills only have a short active period of around 4 hours which may cause you to wake between 1 and 3. Also your sugar intake during the day could contribute to your early morning waking.

      Are you getting much exercise?

      I appreciate you stopping by. Feel free to drop me a line at if there is anything I can help with.

      Thanks, Kris

      • 5

        Thanks Kris,

        I actually don’t feel too tired during the day. I think my body has adjusted to managing on only a few hours of sleep since I have been dealing with this for many, many years.

        I don’t eat much sugar and I exercise 3-5 days a week.

        I am always open to trying new things that will help me get another hour or 2 of sleep a night!

  3. 6

    Wow, that was a pretty thorough post there Kris. I love your site, it’s really simple yet aesthetically pleasing.

    You sound like you’ve been through low energy levels before!!

    I have too, significantly low levels. I am much better now thanks to many tips that you have written about on your site I have also done. But one that I have been reading a bit about lately is magnesium.

    I think I might look into that a bit more, and make sure I am getting loaded up on all nutrients in general, cause i think that’s really important. But i just wanted to stop by and say that i really like you site.

    • 7

      Thanks Natalie, I appreciate your comments! I have definitely been through those tired patches before. I was noticing a decreased libido since going on a certain contraceptive and I was also becoming quite sedentary.

      So, I worked through all the reasons why my energy and libido levels were so depleted. I removed the contraceptive and started doing early morning yoga at least 3 times weekly. No I feel incredibly powerful and energetic (most of the time anyway!). I added some more of the vital ingredients to my daily food intake and sorted out my sleep problems. I really felt like a new woman, and I have been able to maintain this energy for years now. My favourite thing though is the power of positive thinking!

      Magnesium is a very interesting mineral and is increasing in importance the more we discover about it. Stay tuned for a future article on just how incredible it can be!


  4. 8

    Excellent post! myself just like you I get cranky when tired and it’s not fair to my partner or children.

    I got diagnosed with anxiety and depression a few years back and I can definitely say your advice on lifestyle and include exercise in your life will work.

    It is weird as the more active you are the more energy you seem to have, we have all had them days where we have done nothing all day and felt completely drained, well i have any way

    • 9

      Hi Steven I know what you mean about feeling drained by doing nothing all day. I much prefer being energetic don’t you?

      Thanks so much for you comments, Kris

  5. 10
    Travis Smithers

    When it comes to increasing energy levels, I believe one should check out all possible means. Your article lists some great things to consider and fit into one’s lifestyle to stay healthy and fit.

    I can see by all the excellent advise you give it will take some time to get through your other posts so it will be easier for me just to bookmark you for more, later.

    • 11

      Bookmarking my site is a wonderful idea Travis! Even better would be to join my mailing list so you can be updated when there are new posts.

      Thanks so much!


  6. 12

    After reading your site I feel like I need to go for a walk! I do believe in the relationship between sleep,the right foods and exercise! And I thought your site brought those three aspects together very well. Besides being what I consider to be very helpful, I found the site to be appealing, easy to navigate and very informational! I will have to say, nice job on your efforts. Keep up the good work as people need to know the right ways to be healthier.

    • 13

      Hi Bob, thank you for your kind words!

      I appreciate you taking the time to comment.

      I hope you went for a walk and reaped the benefits!

      Glad I could help in some small way.

      Regards, Kris

  7. 14

    I’ve always struggled with my energy levels, I can never seem to find the right balance. I’m either bouncing off the walls or falling in a heap most of the time. I have found though, that installing my computer and phone with apps that reduce the blue glow has helped me to get a good night’s sleep and a nice walk in the sunshine most days of the week does wonders for both calming and energising. Thanks for some great tips!

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