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How To Feel More Energised Throughout The Day

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Being a self-confessed workaholic and mum of two, I’m always busy. If I’m not working on my business, then I’m on mum duty, doing house chores, running errands or finding time to exercise. But there is a big difference between being busy and feeling energised. Even though you are always busy, you can still feel lethargic and tired.

There are many products you can reach for to help you get more energy or feel more awake, but they aren't always the best for your health.  So if you're for how to feel more energised throughout the day and how to boost energy when tired that are natural solutions, then read on.

How to feel more energised throughout the day

How to naturally feel more energised throughout the day

Do you feel like you could use a boost of energy? Are you always feeling tired and rundown? Here are natural ways to feel more energised throughout the day.

Drinking more water can give you extra energy

Drinking water is a popular way to stay hydrated. But did you know that it can also help you feel more energised?

When you don’t hydrate enough, it can have a real effect on your concentration and the way you function. A low water intake can give you a feeling of drowsiness.

It’s not always easy to drink a lot of water throughout the day and a lot of people struggle with this. One way to do it is to have a 2-litre bottle filled up each morning and aim to drink it before your evening meal. Once you get into the habit, you'll soon find you have done it before you realise it!

If you are at work or sitting at a computer having it next to you will prompt you to drink more.  Just make sure you choose a spill-proof water bottle so you don't accidentally spill it over your laptop!

For the purest water, I recommend drinking distilled water.  We've been drinking it for several years and love the taste compared to tap water and bottled water.

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Natural light will make you feel energised

Light is one of the ways your body knows when it’s time to start the day or when to relax or sleep in the evening. It doesn’t mean just switching your bedside lamp on when you wake up. It means letting the natural light in.  Being amongst daylight as much as you can during the day is a natural energiser.

Natural light is the most important element of a healthy lifestyle. It helps you feel more energised throughout the day and also improves your mood and productivity levels.

The reason why natural light helps you feel more energised is that it has a positive impact on your body’s circadian rhythm. Your circadian rhythm is a 24-hour cycle that regulates many aspects of your body, including sleep, body temperature, hormone secretion, alertness and metabolism.

To get the benefits of natural light in the morning, set your alarm to wake up with daylight so that you can get out of bed feeling refreshed and ready for the day ahead.  Or allow natural light in to wake you up each day.  

A great way to increase the natural light in your home is by adding more doors with large windows, reducing heavy dark window dressings and by using window shutters. Shutters are great if you want complete control over how much light enters your home as you can angle the shutters to let more natural light into the home during the day time, but easily block out light in the evening when it's time to sleep.

Increase the amount of high-quality sleep you have for extra daily energy

Talking about sleep, it's one of the most important things we do each day. It helps us to recover, to be more focused, and it even helps us feel more energised.

Lack of sleep can lead to various health problems like depression, anxiety and fatigue.  It's not just the amount of sleep you have, but the quality.  You need at least 7 hours of high-quality sleep each evening.

I know it may seem difficult to get more sleep. Being a mum can sometimes make it difficult with sleepless nights. But actually, going to sleep 15 minutes earlier each night will give you over 2 hours of extra rest a week.

Don’t be tempted to lie in if you can help it. It’s recommended for you to get out of bed when you naturally wake up and start your day. Having the extra sleep in the morning can throw your whole body out of sync.

This is one of the best talks on sleep I've ever watched from sleep expert Matthew Walker.  It explains the importance of sleep for our health and why we must get enough.  Here's a snippet, but the full podcast is on Spotify.

Move more to feel energised

Physical activity is one of the most important things that people can do to improve their health. It has been shown to help people feel more energised and alert throughout the day.  Exercising gets your heart beating and the blood pumping around your body.

Exercise is a key component of a healthy lifestyle, but it doesn't always come easy. If you're feeling tired or unmotivated, it can be hard to get out of bed in the morning or find the time for a run later on in the day.  Make it a part of your morning routine. 

When you haven't exercised for a while the first few weeks can feel particularly hard. But stick to it and you will start to see the benefits and feel great. I like running personally, but do whatever you like to start you off.  The key is to find ways to make it fun and enjoyable, such as by joining a group or taking part in an event like running a 5k race or going on a hike with friends.

How does exercise energise you?

Exercise will help you feel more energised throughout the day as it helps to release endorphins. These endorphins are chemicals that make you feel happy, which will keep your mood up throughout the day.  Here are some other ways exercise can boost energy from the experts:

"Having more of them increases your body's energy supply. Exercising also boosts oxygen circulation inside your body. This increase in oxygen not only supports the mitochondria's energy production, it allows your body to function better and to use its energy more efficiently." - Harvard Health

"Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores." - Mayo Clinic

How to feel more energised throughout the day

Eat the right foods for energy

It is common knowledge that junk food can lead to feelings of sluggishness and fatigue.  Junk food gives you a false sense of energy when you eat it, but you quickly lose this feeling. It’s also addictive. 

Junk foods are high in calories and low in nutrition which makes it hard for your body to function properly.  It also has a lot of preservatives which can cause an array of health problems like headaches, fatigue, and weight gain.

If you are looking for ways to get rid of your junk food cravings then you should consider improving your diet by eating more fruits and vegetables.  As a vegan, I like to have a mainly organic plant-based whole food diet.  A diet filled with nutrients from lots of fruits and veggies will give your body and brain the energy it needs to function at their best and feel energised.

Veganism is becoming a popular lifestyle choice in recent years, but what does it mean for your health?

A vegan diet can help improve your cardiovascular health, lower blood pressure and cholesterol levels, as well as reduce the risk of cancer. It has been found to reduce inflammation, which improves brain function and reduces the risk of dementia. It also helps with weight loss and increased energy levels.

Some people might think that veganism is expensive or a restrictive diet, but it is actually very flexible and can be tailored to suit your needs and lifestyle. A vegan diet can help you feel more energised and alive, which is why it's become so popular in recent years. A healthy whole food vegan diet will help you feel more energised throughout the day because the foods are packed with nutrients.

Of course, you have treat days. But it’s worth noting that if you continue to put into your body junk food or sugary treats that are bad for you for that quick boost, you will soon feel even worse than you begin with.

You don’t have to change your diet completely. Just be mindful that what you put in will have an effect on your body, be it good or bad.  There's a famous saying '"you can't outrun a bad diet".  So even if you are exercising, you still need to mainly fuel your body with healthy and nutritious foods.  The more you fill your body with the right foods, the less room you'll have for bad.  

Why not set yourself a personal challenge of eating 7-10 portions of fruit and veg each day instead of the recommended five?  Your body, health and energy levels with thank you for it.

And, before you reach for the cofee, check my blog post how to get energy without caffeine

Final word 

Caring for your health when you are busy is really important.  Just because you're busy it doesn't mean you feel like you have energy.  If you follow this guide, you may start to feel more energised in no time!  Good luck!


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Originally posted in 2016 and updated in 2022 and 2023.