10 Ways To Stay Energized Throughout The Day

Published on July 12, 2019 / Updated on June 6, 2025Reading Time: 4 minutesDr. Carl Rosenberg

10 Ways to Stay Energized Throughout the Day

Do you struggle to get up in the morning? Or maybe later in the day, you feel your head getting heavy and you think your eyes will snap shut any minute. Maybe you experience a slump in energy in the evening and find it difficult to make it to the end of the day. It’s a challenge to keep your stamina up all through the day. We’ve all been there. Staying energized all day isn’t just about getting enough sleep at night.

Here are ten handy tips to boost energy and stay energized from morning to night.

1. Let in the Sunlight
2. Start the Day with Protein
3. Exercise Outside
4. Limit Caffeine
5. Stay Hydrated
6. Try a Power Nap
7. Take a Multivitamin
8. Avoid Smoking
9. Limit Alcohol
10. Get Plenty of Rest

10 Helpful Tips for Boosting Your Daytime Energy Level

Let in the Sunlight

Natural light is the strongest factor that controls our circadian rhythms. Start the day by opening the blinds or going out for a walk. Spending even a few minutes in direct sunlight is a great way to start the day. Research shows that as little as 10 minutes in the sun can boost your mood, energy level, and ability to sleep at night. Morning sun can help regulate melatonin – the hormone which induces sleep. Sunlight tells your brain that it’s time to be awake and alert.

Start the Day with Protein

Next, prepare yourself a breakfast that will help keep your energy levels up for longer. In the morning, select foods that are rich in protein, like eggs, Greek yogurt, and nuts. Protein and whole grains take longer for your body to break down into energy. This helps prevent a crash later in the morning like that caused by a breakfast full of simple carbohydrates and sugar. Plus, protein boosts your ability to concentrate and be productive. Eating foods full of protein for snacks throughout the day also helps boost your energy.

Exercise Outside

You know your body. There is likely a time of day when you feel more tired. Regular physical activity is crucial for maintaining energy levels and reducing fatigue. Instead of lying down when you’re feeling tired, you could try getting up and moving at that time of day. A brisk walk outside is the best way to wake your body up and recharge. As an added bonus, exercising in fresh air and sunshine boosts mood-lifting endorphins, the immune system, and the metabolism.

Limit Caffeine

It’s true that coffee and other caffeinated drinks give you a jolt of energy, but they can also cause a caffeine crash after the initial boost, making you feel even more tired when the caffeine effects wear off. Caffeine is a stimulant, but it doesn’t have a long-lasting effect and can create dependency.

As your body feels the effect less and less, it will crave more caffeine. Additionally, caffeine tends to increase stress levels, make you feel jittery, cause headaches, and contribute to high blood pressure. Having too much caffeine, especially later in the day, can make it more difficult to relax and fall asleep at nighttime.

Stay Hydrated

Fatigue can be caused by dehydration. Inadequate hydration can negatively impact the heart’s ability to support blood flow, leading to fatigue and decreased energy levels. So, to feel more active during the day, be sure to drink water. Doctors recommend 8 glasses of water per day. Try keeping a large water bottle on hand as a reminder to stay hydrated and start each meal with a big glass of water. This will give your body what it needs to maintain energy throughout the day.

Check out this image showing our top 10 ways to increase energy.

Try a Power Nap

Some people find it helpful to take a short 20 to 30-minute nap in the afternoon. It can help you recharge and be more alert for the rest of the day. It is tempting to sleep for longer, but power-nap proponents say that it may have the opposite effect and leave you feeling more tired than before. Sometimes, longer daytime naps can also negatively impact your ability to fall asleep at a decent hour that night.

Take a Multivitamin

Nutritional deficiencies and general fatigue can be remedied with a daily multivitamin. People with iron deficiencies or anemia often struggle with tiredness. You can ask your doctor for a blood test to confirm whether there are any areas of concern. If your doctor finds deficiencies, he or she can recommend a multivitamin or specific supplements to help give you more energy.

Avoid Smoking

Not only is smoking bad for your overall health, but it may also cause you to feel more tired during the day. Nicotine is a stimulant; it increases the heart rate and blood pressure, and it can contribute to insomnia. Like caffeine, nicotine may also cause your energy to crash and burn when the buzz goes away.

Limit Alcohol

You probably already know that drinking alcohol can make you feel sleepy, but it rarely leads to quality sleep. Alcohol can produce a sedative effect, making individuals feel drowsy and relaxed, but it ultimately disrupts sleep patterns and reduces overall sleep quality. It’s also best to avoid alcohol at lunch or in the afternoon if you want to boost your energy for the rest of the day. A drink in the afternoon has the strongest effect on your energy.

Get Plenty of Rest

It’s not possible to feel good during the day if you haven’t slept well at night. Quality sleep is crucial for maintaining optimal energy levels throughout the day. But getting the recommended 7 to 9 hours of good quality sleep can be difficult. Good sleep hygiene can help.

• Try to go to bed and get up at the same time every day. Maintaining a regular sleep schedule can enhance sleep quality.
• Set up a nightly routine that will help you relax naturally at the end of the day. Consider a warm bath, relaxing stretches, meditation, and reading a book.
• Avoid electronics and screens for 30 to 60 minutes before bedtime.
• Make your bedroom a sleep-inducing environment; it should be dark and cool.

Are You Feeling Groggy During the Day?

Talk with your physician if you consistently feel like your energy levels are low or you struggle to get enough sleep at night. A referral for sleep evaluation at a certified clinic should help you and your doctor find the best solution for helping you get the rest you need to feel more energized throughout the day. Contact Sleep Health Solutions to set up a consultation.

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