How to Boost Your Body's Energy All Day

Most women could use a boost in energy.

“Stress, poor diet, poor-quality sleep, lack of exercise, and limited bright-light exposure during the day can all contribute to fatigue,” says Shelby F. Harris, Psy.D., director of the Behavioral Sleep Medicine Program at the Montefiore Medical Center in New York City.

Nearly 75 percent of women in the U.S. say they have trouble sleeping at least one night a week, according to a recent survey of 4,000 people from the Consumer Reports’ National Research Center. The American Psychological Association reports that more women than men feel seriously stressed, and that their stress levels are on the rise. Combine these factors and it’s no wonder many women feel tired all the time.

But timed right, small changes in your routine can give you a lift during the day and improve sleep—whether you’re a man or woman, young or old.

For many people, there’s no medical problem draining their batteries. But see your doctor if you have other symptoms—such as unexplained weight gain or loss, fever, shortness of breath, morning headaches, or difficulty concentrating—or you recently started a new medication.

Otherwise, give these seven strategies a try for a month to boost energy.

In the Morning

Let the sunshine in. The brain makes melatonin, the hormone that causes sleepiness, when it’s dark. Morning light helps stop the production of melatonin, Harris says. Upon awakening, open the curtains or shades, sit by a window while you eat breakfast (even if it’s cloudy outdoors), or take a morning walk. And continue to expose yourself to light during the day to keep your body’s sleep-wake cycle synchronized. This helps combat daytime sleepiness and promotes better nighttime shut-eye.

Take a “drink” break. Even mild dehydration can zap energy, memory, and attention, according to a 2016 study published in the American Journal of Clinical Nutrition. Make it a point to drink at regular intervals throughout the day, beginning in the morning. Coffee and tea count (they have only a mild diuretic effect, if any), as do foods with a high water content, such as soup and most fruits and vegetables.

In the Afternoon

Get moving. It seems counterintuitive, but physical activity is a powerful antidote for fatigue. Even more surprising, the least-strenuous exercise seems to offer the biggest benefit. In a small University of Georgia study, couch potatoes who engaged in a 20-minute low-intensity aerobic exercise routine three times per week for six weeks reduced their fatigue by 65 percent. Those who engaged in moderate-intensity exercise lowered it by 49 percent.

Stop sipping coffee and tea. Because of their caffeine, both are great pick-me-ups. But it’s a good idea to limit these stimulants to 400 mg per day (about two to four 8-ounce cups) and taper off by late afternoon. Caffeine can disrupt sleep when it’s consumed even six hours before bedtime.

In the Evening

Power down. Dim the lights, switch off the TV, and put away smartphones, tablets, and computers at least an hour before bedtime. This will trigger your brain to start producing melatonin.

Make over your bedtime habits. Too little or poor-quality sleep can cause daytime droopiness. To get the 7 to 9 hours of slumber you need to restore body and mind, improve your sleep hygiene. Keep your bedroom dark, use your bed only for sex and sleep (no pets allowed), and stick with a regular sleep schedule.

Address your stress. Sometimes it’s difficult to separate physical fatigue from the mental drain caused by life’s demands and worries. Harris recommends listening to a meditation or relaxation app before bed. “Mindful meditation quiets your mind, so your brain isn’t hijacked by anxious or racing thoughts of the day or by what has to be done in the future,” she says. “It centers you and helps set the stage for sleep.”

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