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Feeling Low on Energy During the Day? Strategies and Techniques to Boost Your Energy Quota

Feeling low on energy and tired during waking hours can be a frustrating experience that can significantly impact daily life, mood, and productivity. Many factors can contribute to low energy levels, including poor diet, lack of exercise, inadequate sleep, stress, and medical conditions. However, there are techniques and strategies that can help renew vigour and improve energy levels. In this article, we will explore the role of diet, exercise, meditation, and good sleep hygiene in managing fatigue and boosting energy levels.

Diet and Energy

Diet plays a significant role in energy levels, and making the right food choices can help boost vigour and reduce feelings of fatigue. A well-balanced diet should include plenty of fresh fruits, vegetables, lean proteins, and whole grains. Foods high in sugar and refined carbohydrates, on the other hand, can lead to a crash in energy levels, leaving one feeling tired and lethargic.

Eating small, frequent meals throughout the day can help regulate blood sugar levels and provide a steady stream of energy. Skipping meals or going for prolonged periods without eating can cause blood sugar levels to drop, leading to fatigue and irritability.

Staying hydrated is also essential for maintaining energy levels. Dehydration can cause fatigue and a decrease in cognitive function. Experts recommend drinking at least eight glasses of water a day to stay hydrated. (“Will drinking more water help saggy skin?”)

In addition to making healthy food choices, supplements can also play a role in energy management. Supplements like magnesium, vitamin D, iron, and B-complex vitamins can support energy production and help alleviate symptoms of fatigue.

Exercise and Energy

Regular exercise can help boost energy levels by improving circulation, increasing oxygen and nutrient delivery to the body’s tissues, and reducing stress levels. Exercise also promotes the release of endorphins, which can help reduce feelings of fatigue and improve mood.

Aim to get at least 30 minutes of moderate intensity exercise most days of the week. Moderate-intensity exercise can include activities such as brisk walking, cycling, or swimming.

For those struggling with fatigue, starting an exercise routine may seem daunting. However, even light exercise, such as gentle yoga or stretching, can be beneficial in reducing fatigue levels and increasing energy.

Meditation and Energy

Meditation is a practice that involves training the mind to focus on the present moment and cultivating a state of calm and relaxation. (“Top 13 Meditation Classes in NYC – sundays”) Meditation has been shown to reduce stress levels and improve sleep quality, both of which can impact energy levels.

In addition to reducing stress levels, meditation can also increase feelings of energy and vitality. A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced mindfulness meditation for eight weeks reported significantly higher levels of energy and vitality compared to a control group.

Meditation can take many forms, including guided meditation, focused breathing, or mindfulness meditation. Finding a meditation practice that works for you and incorporating it into your daily routine can be a powerful tool in managing fatigue and boosting energy levels.

Good Sleep Hygiene and Energy

A lack of quality sleep can significantly impact energy levels, mood, and cognitive function. Establishing good sleep hygiene can help improve the quality of sleep and increase energy levels.

Some tips for good sleep hygiene include:

  1. Establishing a consistent sleep schedule – aim to go to bed and wake up at the same time every day, even on weekends. (“FIVE TIPS FOR BETTER REST – YouTube”)
  2. Creating a sleep-conducive environment – make sure your bedroom is dark, cool, and quiet.
  3. Avoiding stimulating activities before bedtime – try to avoid using electronic devices or watching TV for at least an hour before bedtime.
  4. Limiting caffeine intake – caffeine can disrupt sleep and impact energy levels.
  5. Practicing relaxation techniques – meditation, deep breathing, or progressive muscle relaxation can help promote relaxation and improve sleep quality.

If poor sleep quality continues despite efforts to establish good sleep hygiene, it may be necessary to consult a healthcare professional. Medical conditions such as sleep apnea, restless leg syndrome, and chronic pain can all impact the quality of sleep and contribute to fatigue.

In addition to medical interventions, there are also natural remedies that can help improve sleep quality and increase energy levels. These include:

  1. Herbal remedies – herbs like valerian root, passionflower, and chamomile have been shown to have sedative properties and can help improve sleep quality.
  2. Aromatherapy – essential oils like lavender, bergamot, and chamomile can help promote relaxation and improve sleep quality.
  3. Relaxation techniques – practices like meditation, deep breathing, or progressive muscle relaxation can help promote relaxation and improve sleep quality.

It is essential to note that natural remedies should be used under the guidance of a healthcare professional, as they can interact with medications or cause adverse effects.

Vitamins and Herbal Teas

There are several vitamin supplements and herbal teas that may help to support energy levels. However, it is important to note that supplements and herbal remedies should not replace a balanced diet and healthy lifestyle practices and should be used under the guidance of a healthcare professional.

Here are some examples of vitamin supplements and herbal teas that may be beneficial for energy:

  1. Vitamin B12: Vitamin B12 is essential to produce red blood cells and can help improve energy levels. It is found in animal-based foods such as meat, fish, and dairy products, but can also be taken as a supplement. Vegetarians and vegans may be at risk of deficiency and may benefit from supplementation.
  2. Iron: Iron is necessary for the formation of haemoglobin, which carries oxygen to the cells of the body. Iron deficiency anaemia is a common cause of fatigue, especially in women. Iron can be found in red meat, poultry, fish, and fortified cereals. (“How Vitamins And Minerals Help Combat Viral Infections And Strengthen …”) Supplements may be necessary for those who have difficulty obtaining enough iron from their diet.
  3. Herbal teas: Certain herbal teas can help support energy levels and promote relaxation, which can aid in reducing stress. Examples include:
  • Green tea: green tea contains caffeine and antioxidants that can help improve focus and mental clarity. It may also help increase energy levels without causing the jitters or crashes associated with some other caffeinated beverages.
  • Ginseng tea: Ginseng has been used in traditional medicine to improve energy and reduce stress. It may also help improve cognitive function and physical performance.
  • Peppermint tea: Peppermint has a refreshing aroma and can help improve digestion and reduce stress. It may also help improve mental focus and energy levels.
  1. Coenzyme Q10: Coenzyme Q10 is a compound that plays a role in energy production within cells. It is found in high concentrations in organs with high energy demands such as the heart and liver. It may also help reduce oxidative stress and improve exercise performance. Coenzyme Q10 can be obtained through the diet or taken as a supplement.

Again, it is important to note that vitamin supplements and herbal teas should be used under the guidance of a healthcare professional. They may interact with medications or cause adverse effects in some individuals.


Managing fatigue and boosting energy levels can be challenging, but incorporating healthy habits like good diet, exercise, meditation, and sleep hygiene can make a significant difference. These techniques can help reduce stress levels, improve sleep quality, and increase feelings of vitality and energy.

It is essential to note that everyone’s needs may vary, and what works for one person may not work for another. Consulting with a healthcare professional can help identify underlying medical conditions that may be contributing to fatigue and help develop a personalized plan to manage fatigue.

Twenty positive affirmations to help someone who is seeking to boost their energy levels:

  1. I am full of energy and vitality.
  2. I wake up each day feeling refreshed and energized.
  3. My body is strong and healthy, and I have the energy to tackle any task.
  4. I can achieve my goals with boundless energy and enthusiasm.
  5. I radiate positive energy and attract positive experiences.
  6. I am constantly improving my energy levels through healthy lifestyle choices.
  7. I am grateful for the abundance of energy I have in my life.
  8. I am surrounded by positive and supportive people who lift me up and energize me.
  9. My energy levels are increasing every day.
  10. I am in tune with my body’s needs and know how to take care of myself.
  11. I am filled with vitality and joy.
  12. I am confident in my ability to accomplish anything I set my mind to.
  13. My energy is contagious and inspires those around me.
  14. I am healthy, strong, and full of life.
  15. I can balance my work, rest, and play to maintain high energy levels.
  16. I am grateful for the energy I have to enjoy the simple pleasures in life.
  17. I am focused and energized, and I get things done with ease.
  18. I am open to receiving the energy and support I need to thrive.
  19. I am worthy of feeling energized and alive every day.
  20. I am living my life to the fullest with boundless energy and enthusiasm.

Positive affirmations can be a helpful tool to boost confidence and promote a positive mindset. It is important to repeat them regularly and believe in their power to create positive change. Combining positive affirmations with healthy lifestyle practices such as a balanced diet, regular exercise, good sleep hygiene, and stress management techniques can help to improve energy levels and overall well-being.


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  4. Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of psychosomatic research, 78(6), 519-528.
  5. St-Onge, M. P., & Grandner, M. A. (2017). Brown Rice Consumption and Energy Expenditure: An Overview of Evidence from Epidemiological, Intervention, and Mechanistic Studies. Advances in nutrition (Bethesda, Md.), 8(3), 393-401.
  6. Centers for Disease Control and Prevention. (2020). Sleep and sleep disorders. Retrieved from https://www.cdc.gov/sleep/index.html
  7. Morin, C. M., & Espie, C. A. (Eds.). (2003). Insomnia: A clinical guide to assessment and treatment. Springer Science & Business Media.
  8. Schneider-Helmert, D., Spinweber, C. L., & Wonderlich, S. A. (1992). Hypnotic efficacy of chamomile: A placebo-controlled study. Pharmacology Biochemistry and Behavior, 43(3), 701-703.
  9. Office of Dietary Supplements – Vitamin B12. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed April 13, 2023.
  10. Office of Dietary Supplements – Iron. National Institutes of Health. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed April 13, 2023.
  11. Chowdhury R, Sinha B, Sankar MJ, et al. Association of Maternal Probiotic Supplementation with Human Milk Composition and Infant Fecal Microbiota. JAMA Pediatr. 2019;173(12):e193467. doi:10.1001/jamapediatrics.2019.3467
  12. Kim YJ, Jin JS, Lim SK, Park JH. Ginsenoside Rb1 and Rg1 improve spatial learning and increase hippocampal synaptophysin level in mice. J Ethnopharmacol. 2013 Sep 16;150(2):408-14.
  13. Williamson EM. Peppermint oil. J Clin Pharm Ther. 1997 Oct;22(5):335-6.
  1. Williams EF, Bynum JP, Powell A, et al. Use of affirmations for self-esteem and depression among minority women. J Health Dispar Res Pract. 2015;8(3):66-78.
  2. Wood AM, Joseph S, Maltby J. Gratitude uniquely predicts satisfaction with life: Incremental validity above the domains and facets of the Five Factor Model. Pers Individ Dif. 2008;45(1):49-54.

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