How To Improve Energy Level Naturally: Tips, Tricks, And More

Medically reviewed by G. Liakeas, MD FACT CHECKED

The human body requires energy to perform daily tasks. Sometimes a drastic energy drain makes you so lethargic that you become a couch potato.

No superpower in the world holds the potential to draw your interest in something fun. The best way to overcome it is to boost your energy levels. 

To carry out this task, you cannot rely on supplements no matter how promising their appeal is. It is best in such scenarios to make a shift naturally.

Several habits and natural energy boosters come in handy in the lazy stride. This article covers plenty of ways to be your natural energy boosters.

how to improve energy levels naturally
  1. Sleep Well

    Sleep is both a quantitative and qualitative aspect that regulates energy. Do you ever wake up tired and not feel like doing anything?

    If it’s a yes, you are not alone. Lack of sleep makes you numb.

    It drains energy and memory power. Normally, 7 hours of sleep is considered healthy for a person. However, it varies with age or from person to person.

    According to a study taking a 60-minute power, nap reduces fatigue and helps retain things better.

    Sleeping time is also the repair time of the body. Our body produces ATP, the main energy source, during sleep.

    Quality sleep enhances ATP production. To improve your sleeping habits, read a book, try sleep wave meditation and stay away from electronics before bed.

  2. Manage Your Stress Levels

    Stress is a common problem everyone experiences at some point. However, if it is chronic stress or too much going on in your life, you are most likely not feeling your best.

    It is normal to feel drained when stressed. Stress keeps the muscles in a state of guardedness.

    This is a response to the threat you feel when stressed and your body prepares for the situation.

    Stress also depletes key nutrients like vitamin B and magnesium which are required to synthesize energy.

    To lower this stress response, you could indulge in leisure activities alone or with your close associates.

    Keep yourself distracted and if this does not work, try stress management classes. You could also try yoga and meditation to master control over your senses.

  3. Connect With People

    The feeling of being left out makes you feel like you are sinking. Staying in your shell or more precisely an isolated zone instills a sense of low self-esteem.

    Social interactions are a necessary evil for humans. You might feel tired, depressed, or even fall into the trap of overthinking when alone.

    This drains your energy physically, mentally, emotionally, and psychologically. Connecting with people helps develop bonding and radiates positive vibes.

    It is well-known how positivity uplifts your spirit and energy levels. Talking to friends, laughter yoga at parks, or group projects may reduce tiredness and energy drain.

  4. Drink More Water

    Water constitutes about two-thirds of our body. Its deprivation is enough to cause fatigue. A study has established a relationship between dehydration and muscle tension.

    Drinking at least 8 glasses of water is the normal benchmark set for staying hydrated. However, if you stay more physically active, you will need more.

    Sip some water every time you feel thirsty and listen to your body’s cues.

  5. Stay Physically Active

    Even though exercise consumes energy, it is a significant way to boost it. While exercising, blood flow increases and eliminates fatigue.

    Working out also sustains hormonal balance and mood, increasing energy. While you exercise, nutrients are delivered to your body organs and your cardiovascular system works with more efficiency.

    The amount of oxygen taken up by the body increases, improving energy production by mitochondria.

    Not only do you produce energy but also use it efficiently while exercising. Anything like a simple walk, dancing alone and weight training may add up to your energy.

  6. Quit Smoking

    “Smoking kills” disclaimers and warnings appear in your favorite movie screening and even cigarette packs.

    It is not unknown that smoking affects the lungs, not just yours but those around you, and may even cause death.

    Some people hold their ground that limited smoking is safe. If you also believe this, your belief will be shattered reading ahead.

    Smoking reduces oxygen transport in the body. Lack of oxygen directly impacts energy production. For all good reasons, it is better to call off this practice.

  7. Reduce Alcohol Intake

    Alcohol is interpreted as leisure and pleasure. People often sip a few drinks to fall asleep faster.

    However, alcohol is a diuretic that increases urine production. If you drink around bedtime, the urge to pee will interrupt your sleep.

    Affected sleep will cause fatigue and energy drain. Alcohol also reduces your happy hormone dopamine which may cause sadness, laziness, and even depression in the longer run.

    To dodge the consequences, stick to one drink a day if you are a female and not more than two if you are a male.

  8. Eat Balanced Meals

    Food is the main energy source for living beings. So it is not a surprising discovery that your food choices affect your energy levels.

     Processed foods with transfer and high sodium will not fetch you any nutrition and may cause health issues.

    It will rather make you lethargic. For the body to function well, we need several vitamins and minerals.

    Eating a balanced meal with the required proportions of the key ingredients will boost energy production.

    Magnesium-rich foods, fatty fish, and whole grains are natural energy power packs.

  9. Have A Cup Of Coffee

    Coffee contains caffeine which boosts alertness. Having a cup of coffee in the morning might make you feel fresh and energized. However, do not drink too much as it may cause insomnia.

  10. Soak In The Sun

    Light matters a significant deal in stimulating energy. The blue hue and bright tones lighten the mood and even boost energy.

    Likewise, dark or monochrome tones make you feel drowsy. Light also impacts hormonal levels. 

    It is said that exposure to light boosts testosterone and sexual pleasure in men. Sitting in the sun for a few minutes to an hour a day will help boost energy.

  11. Chew Your Food Well

    The most common instruction given to toddlers and preschoolers is to chew the food well.

    Somewhere in the process of becoming an adult, the carefree meal time decreases and we gulp in food in a hurry.

    This is where things might go wrong. Chewing your food well helps salivary enzymes to act upon it quickly.

    The better breakdown of food speeds up metabolism and your gut is left with less load of digestion. Hence, you enrich your energy store.

  12. Take Out Some Time For Yourself

    Following the same routine, every day is boring. Getting harsh on yourself and not taking out time to relax is a brutal mistake. To beat the monotony, find a hobby.

    Do what you like or talk to a friend. You are more likely to feel depressed or lethargic otherwise.

     Dopamine and serotonin also get a boost when you’re happy. Removing unwanted tensions and loving yourself improves energy. As you start feeling better, you start doing better.

  13. Take A Cold Shower

    It might send chills down your spine but taking a cold shower is an energy booster. It increases heart rate, and blood flow and improves metabolism to power you up with energy.

    Those sudden shivers might also improve immunity and you will likely feel relaxed after a cold shower.

  14. Try Aromatherapy

    Smelling some fragrant essential oils like eucalyptus, lavender, tea tree, and peppermint will improve your mood. It is not just a pleasant experience for your senses but also an energy booster.

    It strengthens memory, makes you feel rejuvenated, and improves alertness. Citrus ones like grapefruit and orange are also good for uplifting energy levels.

  15. Munch Some Crunch

    Snacking is an absolute favorite activity of all. Adding some crunchy solids to your plate will improve alertness. Siping smoothies might not require as much work as chewing an apple.

    This alertness required for snacking keeps your energy levels high by keeping you active.

    You could also try some citrus fruits for a sour-sweet punch. It will boost sugar levels more healthily than doughnuts.

  16. Choose Stairs

    Using an elevator or escalator is always easy. Making little choices like taking the stairs makes a big difference.

    Rather than standing at a place or drinking unlimited caffeinated drinks, try stairs. Many people say that walking on the stairs is much more effective than high doses of caffeine.

  17. Stretch

    Most people are employed in desk jobs. Sitting in a place makes you feel sleepy and drains energy.

    Stretching a bit and moving a few steps around will increase the release of neurotransmitters, and hormones and regulate blood flow.

    As a result, you will feel an energy rush. This is similar to the impact of stretching you do when you wake up early in the morning trying to shoo away sleep.

  18. Give Acupuncture A Shot

    The little tingling sensation of needle stimulation of specific spots in acupuncture affects energy.

    It improves blood circulation and boosts dopamine and serotonin levels. Also, choosing acupuncture for weight loss is quite effective.

    It is similar to meditation as it also believes in focusing and giving the body time to heal naturally. You could find acupuncture sessions near you to feel the bliss.


The body rejuvenates energy on its own. We could aid in the process naturally rather than depending on supplements.

A balanced meal, quitting smoking and alcohol, exercising, and meditation are a few techniques to enhance energy. Sleeping on time and stress management also improve energy production and its use.

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