Why are my energy levels low & how can I boost them?

Ever feel like you’re running on empty? Or does that mid-afternoon slump hit harder than it should?¹ 

It’s more common than you think; low energy levels are a struggle for an estimated 20% of the global adult population, with poor sleep, stress, or an unhealthy diet all playing a role.²,³

But here’s the good news: your energy levels aren’t set in stone.³ There are plenty of science-backed habits that can give you a natural energy boost – without relying on caffeine or energy drinks.

Why do I have low levels of energy?

Low energy levels can happen for many reasons. Some are obvious (hello, late-night scrolling), as well as some you might not have considered. Let’s look at the biggest culprits.

Not getting enough quality sleep

It’s no surprise that poor sleep can lead to low levels of energy.³ Sleep is important for supporting healthy brain functions, like forming memories or finding focus during the day.⁴ In fact, it’s key to our very existence, in the same way as food and water.⁴ 

While general recommendations suggest most adults need 7 to 9 hours of sleep every night, this can be different for each person.⁵,⁶ 

It’s important that you are getting enough good quality sleep as well as the right quantity (or hours) of sleep.⁶ Even if you spend 8 hours in bed each night, if those 8 hours are of poor quality sleep (for example often waking more than once a night), it’s unlikely you’ll feel refreshed the next day.⁶,⁷

Not eating a healthy, balanced diet

The foods we eat are the primary energy source for our bodies, powering everything from our brains to our muscles.⁸ If your energy levels are low, your diet could be a factor.³ 

Not eating regularly (every 3-4 hours) can affect your energy levels.⁹ It’s also important to get enough B vitamins (B2, B6, B9 (folate), B12) and vitamin C and iron in your diet as these all contribute to the reduction of tiredness and fatigue.¹⁰,¹¹

Not drinking enough water

Have you been drinking enough fluids? Along with feeling thirsty, not needing to pee as often, having darker pee that smells stronger, and feeling lightheaded, having low levels of energy is one of the most common signs that you’re dehydrated.¹²,¹³

Around 55% to 65% of your body is water, and we simply cannot function without it.¹³,¹⁴ 

The draining element of stress

Ever noticed that you feel more tired when stressed? That’s because stress consumes a lot of your energy.¹⁰ 

Now, stress isn’t always bad; in small doses, it can be helpful.¹⁵ When your brain senses a stressor, it activates your fight or flight response, kicking your body into action so you’re ready to take on the challenge.¹⁵ Once the challenge is over, your body calms back down, and returns to normal.¹⁵ 

However, when stress sticks around for too long, your body never gets a chance to reset. Chronic stress can therefore have negative effects on your health and wellbeing.¹⁵

Not doing enough physical activity

It sounds counterintuitive, but exercise can help with your energy levels.³,¹⁶,¹⁷ Think of it as supply and demand – when you exercise, your body adapts by increasing the energy it uses, and exercise can leave you feeling more energised overall.³,¹⁸ 

On the flip side, living a sedentary lifestyle slows everything down.¹⁹ Sitting too much can reduce your circulation and impair metabolism of foods such as carbohydrates – which can leave you feeling sluggish and fatigued.¹⁹ 

You could have an underlying health condition

If you’re feeling extremely tired or your energy levels are persistently low, check in with your GP to rule out any underlying issues. The NHS outlines that fatigue can sometimes be linked to conditions like thyroid disorders, iron deficiency anaemia, or sleep apnoea.³

Other reasons your energy levels are low

Sometimes, energy dips are caused by smaller, everyday habits rather than bigger lifestyle factors that could impact your overall health and wellbeing. For example:

• Too much caffeine – While that extra coffee may raise energy levels initially, it might disrupt your sleep and make you more tired in the long run.²⁰ It’s advised to avoid caffeine after midday to help you sleep better.²¹
• Alcohol – although some people may find alcohol helps them to initially get to sleep, it can then disrupt sleep as it wears off. This can then lead to you feeling more tired the next day.²²,²³ 

In addition to these, certain medications can cause fatigue as a side effect.³ If you’re taking medications, check with your GP to see if this could be the cause of your low energy, but it’s not advised to stop any medications you are taking without consulting with a healthcare professional.

How to boost energy levels naturally

If your energy levels are low, there’s good news: small lifestyle tweaks may make a big difference.³ To give your energy levels a natural boost, try these simple, science-backed strategies.

Eat a healthy, balanced diet

If you’re not getting enough vitamins and minerals from your food, this may affect your energy levels and mood.⁷ By making a few healthy food swaps and eating a balanced, nutrient-packed diet, you might discover that you have more energy by getting enough vitamins and minerals.¹⁰ Think lean proteins, whole grains, healthier fats, and fibre-rich fruits and vegetables.²⁴

Eating regular meals and healthy snacks throughout the day is also a great way to stabilise your energy levels.⁹ Going too long without eating can affect your energy levels, so you should try to eat something every 3 to 4 hours.⁹

Instead of reaching for sugary snacks when tired, opt for healthier snacks like unsalted mixed nuts, plain yoghurt, or lower-fat hummus with veggies.²⁵

Drink enough fluids

Staying hydrated is one of the most straightforward ways to boost energy levels naturally, as being dehydrated can leave you feeling tired and affect your concentration.²⁶ Hydration isn’t just about drinking more water – many fluids count toward your daily intake, including sugar-free drinks, low-fat milk, and tea and coffee.²⁷ Adding lemon, cucumber, or mint to water can also be a tasty alternative. 

If you often forget to drink enough, try carrying a reusable water bottle with you. You could also try using apps to help track your fluid intake and set daily reminders. 

Drink less caffeine and alcohol

While caffeinated drinks can count towards your daily fluid intake and give you an immediate energy boost, some people are more sensitive to it than others, and having it too late in the day can affect your sleep.²⁰,²⁷,²⁸

You should try not to consume more than 400mg of caffeine daily, or 2- 3 cups of coffee.²⁹,³⁰ If you’re pregnant, you’ll need to further reduce it to up to 200mg, or 300mg if you’re breastfeeding.³⁰,³¹ 

It’s recommended to avoid caffeine after midday.²¹  While coffee and certain energy drinks contain the most caffeine, don’t forget that decaf coffee still has around 2mg of caffeine per cup, and that caffeine lurks in tea, coke soft drinks, and even foods like chocolate.³² 

Likewise, alcohol should be avoided for 3 hours before bedtime as it can disrupt your sleep.²³

Improve your sleep quality

Cutting out caffeine after midday and alcohol before bed can be a great first step,²¹ but here are some other ways to help you get better sleep:

• Find your ideal sleep duration – While the general recommendation is that on average we need 7-9 hours every night, your personal preference can of course vary.³³,³⁴
• Stick to a routine – Going to bed and waking up at the same time daily can help you build your sleep hygiene by helping you maintain a healthy circadian rhythm (your sleep-wake cycle).⁵,³⁵
• Create a relaxing wind-down routine – Activities away from any screens, like reading, light stretching, or meditation can help you relax and signal to your brain that it’s time to sleep.³⁶,³⁷

Manage your stress levels

Stress can be hard to avoid altogether, but it’s important to address it if it’s affecting your day-to-day life. Ways to help relieve stress and improve energy levels include using certain breathing exercises, taking up a regular yoga practice, or using visualisation techniques to calm the mind.³⁸⁻⁴¹ 

Physical activity is also an incredible stress buster.⁴² You don’t need to start lifting weights or running marathons, either – any exercise that increases your heart rate, makes you breathe faster or strengthens your muscles counts.⁴³ Walking more is one of the easiest and most accessible (and underestimated) forms of exercise that most people can start doing more of to improve their health and wellbeing.⁴⁴ 

Get your body moving

Lower stress levels are just one of the many benefits of exercise; boosted energy levels are another.⁴³ In fact, research has found that regular physical activity for as little as two weeks can increase energy levels in those with chronic conditions.¹⁶ 

While full workouts are great, they’re not the be-all and end-all. Some quick and easy ways to add more movement into your day include: 

• Taking short movement breaks if you sit for long periods
• Walking or cycling rather than driving or taking public transport
• Doing five minutes of stretching whenever you feel sluggish

How to improve energy levels with H&B&Me

Now you know more about small changes that can boost your energy, the next step is making them. 

That’s where H&B&Me comes in. Our app helps you track habits, build energy-boosting routines, and stay accountable so you can wake up feeling refreshed and enjoy your day.

Download H&B&Me today and start building habits for more energy and better health and wellbeing. 

 

 

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