The Betterment Project

8 Great Methods for How To Energize Yourself

There are times when you want more energy. When you’re facing a deadline, looking to start a new workout regimen, or you just want to get through an afternoon without crashing, you may want to find ways to energize yourself. 

How Can You Energize Yourself?

If you have been feeling groggy or just at a loss for energy, there have to be ways to improve your energy levels. Ditch the energy drinks as a quick fix; we have better, more natural alternatives that could give you a boost in no time!

Here are a few that you can try to find what works for you and gives you that energy you’re looking for. 

1 - Let The Sunshine In

sunlight enters our eyes, particularly in the morning, it’s a clear signal to our brains that it is time to wake up for the day and be alert. In fact, sunlight is what tells our bodies to produce serotonin. Serotonin is the hormone responsible for boosting our moods and helping us to stay calm and focused. 

Darkness has the opposite effect, and when night falls, our bodies know to produce melatonin instead to help us fall asleep. So, it makes sense that if we want to energize ourselves, a quick and easy way to convince ourselves that it’s time to be awake and energized is to step out into the sunlight.

2 - Break the Fast With Protein

A high-protein breakfast first thing in the morning has proven to be a good way to keep you feeling full and help you feel alert throughout the day when you introduce the protein early in the day. Combining your high-protein breakfast item with a high-quality carbohydrate can help keep your blood sugar levels stabilized so you’ll feel a more sustained energy level. 

3 - Get Outdoor Exercise

A daily dose of being outdoors can help your energy levels. In fact, spending time outside has shown to be effective at increasing energy levels as well as:

  • Improving concentration
  • Decreasing stress levels
  • Supporting mood elevation
  • Improved physical health
  • Increased levels of vitamin D
  • A calmer mind

Like getting a little sunlight can improve your vitamin D levels, spending a short amount of time outdoors to exercise can improve them as well. Not getting enough vitamin D, or having a vitamin D deficiency, can cause low energy levels and fatigue. 

Vitamin D is an important vitamin to help the cell’s powerhouse, the mitochondria, produce energy. Therefore, increasing our vitamin D levels can help our bodies produce more energy throughout our bodies. 

Outdoor exercise is also good for our minds. A clear mind is able to process emotions and stress in a more effective way to keep us from feeling so fatigued. 

4 - Hydrate Yourself

It can be rather easy, especially when you’re busy, to neglect yourself and stay as hydrated as you should. Unfortunately, even mild
dehydration can make you feel tired. 

You can start to dehydrate in a short amount of time. Dehydration starts to occur when you’re losing more fluids than you’re consuming. 

To combat the effects of dehydration, you’ll want to monitor fluid intake. It’s recommended that we get about eight 8 ounce glasses of water per day. Eight is an easy number to remember. It’s the same number of hours of sleep we’re recommended to get each night. 

A good way to make sure you’re getting enough water is to drink a cup every two hours. If you are sweating, you’ll want to increase the frequency as needed. Staying hydrated can help you feel more energized.

5 - Learn the Power of a Power Nap

When our bodies start to feel run down during the day, you’d be surprised at how rejuvenating a few short minutes of sleep, a recommended 20 minutes, can give you the rest you need to conquer the rest of the day. These short periods of napping are known as power naps. Not only can they provide you with a boost of energy, but they also support your immune system and help reduce your stress levels.

6 - Take A Supplement

When you feel tired throughout the day, it is usually a sign that you need more rest at night. Taking a
supplement that contains melatonin to help you fall asleep and stay asleep at night can help you feel more rested and energetic during the day.

As our energy levels dip, we often notice that our ability to concentrate and focus fades as well. To help keep our minds on track and improve our cognitive functions throughout the day, consider taking Complete Calm De-stress Gummies. Their special formula contains Ginseng, which improves your focus; Lion’s Mane extract, which is good for increasing your cognitive functions; and Rhodiola extract, which can help battle mental fatigue. 

These tasty supplements can help keep you calm and centered while boosting your mental focus and supporting your emotional wellness. Energy doesn’t have to mean you feel jittery.

7- Pass On Caffeine

Speaking of feeling jittery, one of the most well-known and relied upon quick fixes for feeling tired or lacking enough energy is caffeine. Many people reach for caffeine when they’re feeling low on energy, and for many people, they rely so heavily on caffeine for energy that they turn to caffeine as soon as they wake up each morning. 

Unfortunately, too much caffeine can leave you feeling jittery, “on edge” or cause you to have a major energy crash when it wears off. One of the main reasons coffee seemingly works so well to give us energy is that caffeine blocks the reception of adenosine. When the adenosine binds itself to its receptors, it tells your body to wind down, and you begin to feel sleepy.

When caffeine begins to leave your system, the adenosine that hasn’t been allowed to communicate with receptors is lying in wait, and you feel a sudden and strong decrease in energy. To avoid this crash, it’s often best not to turn to caffeine to give you the energy boost you need to begin with. 

8 - Prioritize Your Sleep Hygiene

One good reason you may not be feeling very energetic lately is a lack of good quality sleep or just not enough of it. Prioritizing your sleep can help ensure that you’re giving yourself the recommended eight hours of sleep each night. 

Some important steps in successful sleep hygiene habits include:

  • Establishing a sleep schedule 
  • Allowing yourself enough time to fall asleep
  • Creating a sleep sanctuary
  • Making your sleep sanctuary quiet enough, dark enough, and cool enough for sleep
  • Taking a supplement to promote overall sleep health

A lot of American adults aren’t getting enough sleep. Could you be one of them? Is your lack of energy just a simple lack of sleep? Prioritizing your sleep and yourself could be the boost you need.


Sometimes we just need an energy boost. It can be tempting to turn to one of the many energy drinks on the shelf at the convenience store to energize ourselves. Still, there are more natural ways to increase your energy and give yourself a supportive, natural boost to your energy levels. 


Benefits of Sunlight: A Bright Spot for Human Health | 

Dehydration - Symptoms and causes | 

1 in 3 adults don't get enough sleep | CDC Online Newsroom 

Meet our Experts

This article has been reviewed by members of our Scientific Advisory Board.

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