10 Science-Backed Ways to Boost Your Energy Naturally

June 27th, 2024

By Lily Anderson

Staff Writer for Wake Up World

Are you feeling tired, drained, or lacking in energy? You’re not alone. Fatigue is a common complaint that can affect your mood, productivity, and quality of life. While many products and supplements are marketed as energy boosters, these often come with unwanted side effects and may not provide the long-term solution you want. Fortunately, many natural ways to increase your energy levels, backed by science, don’t require spending a fortune. This article will explore 10 surprising ways to boost your energy naturally.

1. Get Enough Sleep

It may seem obvious, but getting enough sleep is one of the most important factors in maintaining energy levels [1]. According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night. However, many people fall short of this goal, leading to daytime fatigue and decreased productivity. Lack of sleep can also have long-term consequences, such as an increased risk of obesity, diabetes, and heart disease [2]. To improve your sleep habits, try going to bed and waking up simultaneously each day, creating a relaxing bedtime routine, and avoiding screens and caffeine before bedtime [3].

2. Drink More Water

Dehydration is a common cause of fatigue, as even mild dehydration can affect your mood, cognitive function, and physical performance [4]. To stay hydrated, aim to drink at least 8 glasses of water per day, and more if you’re exercising or in a hot environment [5]. You can also get water from foods like fruits and vegetables, which are also rich in nutrients and antioxidants that can boost your energy levels [6].

3. Eat a Balanced Diet

Your diet plays a major role in your energy levels, providing the fuel and nutrients your body needs to function properly [7]. Eating a diet high in processed foods, sugar, and saturated fats can lead to blood sugar spikes and crashes, leaving you tired and sluggish [8]. On the other hand, a balanced diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can provide sustained energy throughout the day [9]. Aim to eat various nutrient-dense foods and avoid skipping meals, which can cause your blood sugar to drop and lead to fatigue [10].

4. Exercise Regularly

Exercise is a natural energy booster, as it helps improve circulation, oxygen flow, and metabolism [11]. Regular exercise can also improve mood, reduce stress, and increase overall well-being [12]. Even a short walk or gentle stretching can help increase your energy levels, so try incorporating physical activity into your daily routine [13]. Aim for at least 150 minutes of moderate-intensity weekly exercise, such as brisk walking, cycling, or swimming [14].

5. Try Adaptogenic Herbs

Adaptogenic herbs are plants that help the body adapt to stress and improve energy levels [15]. Some popular adaptogens include ashwagandha, rhodiola, and ginseng, which have been shown to have anti-fatigue and anti-stress effects [16]. While more research is needed, these herbs may be a natural way to support your energy levels and reduce the impact of stress on your body [17].

6. Practice Deep Breathing

Deep breathing is a simple technique that can help reduce stress and improve your energy levels [18]. Slowing down your breathing and focusing on your breath can activate the relaxation response and calm your mind and body [19]. To practice deep breathing, find a quiet space and sit comfortably. Close your eyes and take a deep breath in through your nose, counting to four. Hold your breath for a few seconds, and then slowly exhale through your mouth, counting to six. Repeat this cycle for a few minutes, focusing on the sensation of your breath and allowing yourself to relax fully.

7. Get Some Sunlight

Exposure to natural sunlight is important in regulating your circadian rhythm and promoting wakefulness during the day [20]. Sunlight also triggers the production of vitamin D, which is important for bone health, immune function, and energy metabolism [21]. To get more sunlight, spend time outdoors during the day or position your desk near a window that receives natural light. However, it’s important to protect your skin from UV radiation, so wear sunscreen and a hat when you’re outside for extended periods of time [22].

8. Take a Cold Shower

While it may not sound appealing, taking a cold shower can quickly and effectively boost your energy levels [23]. Cold water can increase circulation, stimulate the nervous system, and release endorphins, which are natural painkillers and mood boosters [24]. To try this technique, start with a warm shower and gradually turn the water to a cooler temperature, focusing on your breath and fully immersing yourself in the cold water’s sensation.

9. Practice Mindfulness

Mindfulness is a practice that involves paying attention to the present moment without judgment, and it has been shown to have numerous benefits for mental and physical health [25]. Mindfulness can help reduce stress, improve mood, and increase energy levels by helping you stay focused and present throughout the day [26]. To practice mindfulness, try a guided meditation or simply take a few moments to focus on your breath and surroundings, allowing yourself to experience the present moment fully.

10. Get a Massage

Massage therapy is a natural way to reduce muscle tension, improve circulation, and promote relaxation [27]. A massage can also stimulate the release of endorphins, which can help boost your mood and energy levels [28]. While a professional massage can be expensive, you can try many self-massage techniques at home, such as using a foam roller or tennis ball to target sore muscles.

In conclusion, there are many natural ways to boost your energy levels without relying on caffeine, energy drinks, or other stimulants. By getting enough sleep, staying hydrated, eating a balanced diet, exercising regularly, trying adaptogenic herbs, practicing deep breathing, getting some sunlight, taking a cold shower, practicing mindfulness, and getting a massage, you can support your body’s natural energy production and maintain your vitality throughout the day.

While these techniques are safe for most people, it is important to consult a healthcare professional if you have any underlying health conditions that may affect your ability to try them. Additionally, it is important to note that natural remedies may not work for everyone and that the results may vary. It is always a good idea to listen to your body and find the best strategies for you.

By making simple changes to your lifestyle and incorporating these practices, you can maintain your energy levels throughout the day without relying on stimulants or energy drinks. So, start implementing these tips today and feel the difference in your energy levels and overall well-being!

Article References:

  1. https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212410/
  3. https://www.sleepfoundation.org/articles/sleep-hygiene
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/
  5. https://www.cdc.gov/healthywater/drinking/nutrition/index.html
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
  7. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/healthy-eating-plate/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6690889/
  9. https://www.medicalnewstoday.com/articles/321473
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6327254/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491198/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981249/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212421/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871213/
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491198/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3507121/
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
  22. https://www.skincancer.org/risk-factors/uv-radiation/
  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
  24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
  25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147049/
  26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168578/
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935920/
  28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927451/

About the Author

Lily Anderson is an enthusiastic writer and curious investigator of the latest scientific developments. Driven by a strong desire to learn, she has a knack for simplifying complex concepts into engaging stories, making science accessible and interesting to a broad audience. Lily’s work is important for connecting specialists with the general public, sparking wonder and fostering meaningful conversations about new scientific discoveries.

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