How to Boost Your Energy Naturally (No Caffeine or Sugar Crashes!)

Almost everyone’s lives are busy, and to be honest there’s probably not too much we can do to change it even if we try. With work, fitness, family, and social commitments it can feel like you’re on the go constantly, which of course is tiring. 

We all need a boost of energy from time to time, and grabbing a quick coffee may be just the ticket but relying on things like coffee and pre-workouts isn’t really sustainable in the long run. 

So when our energy is low, and we need a pick me up to get through the day, what can we do? Well… You’ll be glad to know that there are natural alternatives, but honestly, I would recommend long-term lifestyle changes to increase your energy levels overall. 

Ready to get more energized? Let’s get into it! 

10 Natural Ways to Boost Your Energy

1. Fuel Your Body with Nutrient-Rich Foods

Let’s strip it back to the fundamentals. 

What you fuel your body with, is ultimately going to set the tone for the energy levels you’re able to reach. Use whole, clean foods to fuel your body, I’m talking lots of vegetables, lean meat, complex carbs, and water in addition to that, avoid processed foods. They have so many horrible additives in them, that will spike your blood sugar, bloat you, and promote ‘bad bugs’ in your gut!

Focus on eating slow-release foods, that won’t send you into a sugar coma and that your body takes longer to break down, so the sugar in them releases slowly throughout the day. Complex carbs will help you not to crash and keep those blood sugar levels steady.

Some of those complex carbs are:

• Oats
• Sweet Potatoes
• Brown Rice
• Quinoa
• Lentils
• Nuts and Seeds
• Greek Yogurt
• Whole Grain Bread
• Bananas
• Beans (black beans, kidney beans, chickpeas)
• Leafy Greens (spinach, kale)

Stock your cupboards up on foods that promote energy and healthy gut flora like:

Prebiotics

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas 

High Fibre foods

• Whole grains
• Beans 
• Legumes

Food that contains live bacteria 

• Yogurt
• Kefir
• Kimchi
• Miso 

2. Hydration is Key!

Proper hydration is the core of pretty much all of your bodily functions working correctly!

Even if you’re slightly dehydrated, it can cause you to feel groggy and sluggish leaving you with brain fog and the focus of a fly. 

Our bodies are around 60% water, so it makes sense that for it to work properly, that water needs to be topped up. It’s crucial in organ function and maintaining your energy levels throughout the day. 

Start your day off with a glass of water before you even get out of bed, and keep sipping it throughout the day, you’ll see a big difference in your energy levels when you’re properly hydrated. 

3. Move Your Body

Funnily enough… Even though exercise can be tiring, it also does the opposite and energizes you! 

Moving your body is one of the best ways to fight sleepiness, so be sure to incorporate at least 30 minutes of moderate exercise into your routine each day and you’ll be surprised how ready you’ll feel to take on the day! Not to mention the endorphins you get from it – a win-win if you ask me!

4. Add Herbs for Stress Relief (Adaptogens) to Your Meals

Adaptogens are natural ingredients that help your body handle stress and stay balanced, which can stop sudden drops in energy. These herbs and roots have been used for a long time in traditional medicine to give you more energy, lessen tiredness, and improve your overall health.

Some of the stress-relieving herbs are:

• Ashwagandha: It’s good at lowering stress and giving you more energy.
• Rhodiola Rosea: This helps you have more endurance and lessens tiredness in your mind.
• Ginseng: It’s a famous energy booster that also helps you think more clearly.
• Maca Root: It gives you a natural energy boost without the nervousness that caffeine can cause.

You can get these adaptogens in teas, pills, powders, or even gummies.

5. Get a Boost from Sunlight

This is a simple but powerful way to increase your energy! Being in the sun helps control your body’s internal clock, which tells you when to wake up and when to go to sleep. When this clock is working well, you’ll feel much more awake during the day and more tired at night.

Spending 15-30 minutes in the sun each day, especially in the morning, can really help your energy. Sunlight makes your body release serotonin, a hormone that makes you feel happy and keeps you energetic all day. Also, sunlight gives you Vitamin D, which is important for keeping your energy up.

Try having your morning coffee outside, taking a short walk, or just sitting by a sunny window. Even on cloudy days, natural light can still give you a boost, so go outside!

6. Improve Your Space for More Energy

The environment where you spend your time greatly affects how much energy you have. A messy, unorganized room can make you feel tired and stressed, which would significantly drain your energy. So spend some time cleaning up and organizing your space. Try adding some plants – they not only make the air fresher but can also boost your mood and make you feel more energetic.

As sunlight is really helpful in making you feel more energized, try to create your workspace near windows. Also, bright colors like yellow, orange, or green can make you feel happier and more lively, so think about adding these colors to your space.

7. Power Naps for the Win

Power naps are amazing for getting a quick energy boost. All you need is a quick 20 minutes to top up your energy levels and recharge without feeling groggy. A short nap will keep you in lighter levels of sleep like REM (Rapid Eye Movement), here your brain can rest and reset without slipping into a deep sleep cycle. 

The key to it though, is to keep your naps short so that you don’t fall into a deep sleep. That’s when you’ll wake up feeling disoriented and drowsy. If you nap longer than that you’ll probably enter into a deep sleep, which will leave you wanting to crawl back into bed if you wake up during that sleep phase. 

8. De-Stress and Increase Your Energy Levels

Stress is a huge factor in depleting your energy levels and is harmful to your gut health, so you’d do well to reduce your stress levels. 

Again this may be a challenging feat because stress comes from so many different places: work, home life, money, health issues. But do what you can to try and relieve yourself of some stress and pick up some positive coping behaviors. 

Try meditations, or new breathing techniques, mindfulness, journaling or even incorporating some slow-living elements into your daily routines. 

If those ideas don’t rock your boat then you could try:

• Listening to music
• Going for a walk
• Being in nature
• Reading
• Creative hobbies
• Speaking to a professional
• Calling a friend 
• Aromatherapy 

Stress relief looks different for everyone; use the method that works best for you!

9. Take a Cold Shower or a Quick Cold Rinse

As hard as it might seem, a cold shower is an amazing way to recharge your body and mind. Cold water boosts circulation, oxygen levels, and stimulates your nervous system, which will give you an instant energy boost.

If a full cold shower seems too much, try finishing your usual warm shower with a 30-second blast of cold water, and then you can gradually increase the duration of the cold showers.

The shock of cold water will leave you feeling refreshed, alert, and ready to take on the day!

10. A Good Night’s Sleep

Speaking of sleep… One of the main ways you’re going to get those energy levels up is to actually sleep at night. 

Prioritizing a good amount of sleep, along with a good sleep hygiene routine, will probably make the biggest difference to your energy levels in the daytime. 

When you’re sleeping at night, this is when your body is repairing and restoring, so whereas power naps are a great idea short term, getting your sleep habits and hygiene in check will be the most beneficial to your overall energy levels. 

Try creating a relaxing bedtime routine, remove all tech out of your bedroom, and invest in some good quality bedding. Aim for 7-9 hours of sleep per night, and avoid screens for a few hours before bed. 

Your Dream Energy Levels are Within Reach!

If you’re like most of the population, you’ve been chronically tired since teenagehood and were just under the impression it’s a normal part of getting a little older. But there are so many ways in which you can boost your energy without using stimulants that can be harmful in the long run. 

Your energy levels will naturally differ from everyone else’s because, well, you’re your own person and everyone is different. However, you can become the spring chicken you’ve always dreamed of by incorporating the steps above into your lifestyle and using them consistently.

Remember these will also be a case of trial and error! When you’re pursuing a new lifestyle, not everything will work, so if something doesn’t come up trumps for you, then keep pushing and try something else!