Running On Empty? Simple Ways To Boost Your Energy Levels

Posted July 8, 2023 by in Health + Fitness

Do you feel like you’re running on empty? Are you exhausted all the time, or do you find it hard to get motivated for the day ahead? If your energy levels are low, here are some simple ways to give them a boost:

Revamp Your Sleep Routine

Be honest. How much sleep do you usually get? Research indicates that most adults don’t get enough sleep. Sleep is essential for mental and physical health. If you don’t get enough sleep, you may find that you are irritable and restless, you feel tired, you lack energy and enthusiasm, you find it harder to concentrate and you’re more susceptible to illnesses and infections. When you rest, your body goes through essential restorative processes and repairs, which keep you healthy and prepare you for the next day. 

There are myriad reasons why people experience sleep troubles, including stress, anxiety and chronic pain, but one of the most common issues is a lack of routine. We tend to think of sleep routines as a technique for encouraging children to sleep well but adults can also benefit from a bedtime regime. Try to get into the habit of going to bed at the same time every night and use your evenings to wind down and relax. It’s also beneficial to make sure your bedroom is a tranquil space. Block out light and noise and make sure you have a comfortable mattress and pillows. 

Increase Your Activity Levels

You may think that exercise is the last thing you need when you feel exhausted but physical activity is a powerful, effective means of boosting energy levels. You might feel tired when you’re approaching the end of a run or a tough HIIT session at home, but after you’ve finished, you should find that you have a spring in your step. Aim to exercise daily, get out into the fresh air and have fun. Try new activities, vary sessions and get friends and family involved. 

Natural Remedies

There is a lot of interest in natural remedies and herbal supplements at the moment. Many people are keen to try natural solutions before turning to medication or medical treatments. If you’ve researched remedies for increasing energy, you might have come across options like CoQ10 and melatonin supplements. It’s wise to seek advice from a doctor before trying new supplements or adding natural remedies to your diet and to find out as much as you can about the potential benefits and side effects. 


We often focus on the word diet when talking about weight loss, but our diets play a much more important role than contributing to body weight. The foods you eat impact your overall health and wellbeing and your energy levels. Your diet should provide essential nutrients and ensure you have enough fuel in the tank to get through the day. Try to make sure that you have a balanced diet, you eat enough to maintain high levels of energy and you choose the right foods.

Opt for foods that release energy slowly to keep you feeling full, increase your intake of whole grains, select a variety of fruit and vegetables and moderate your intake of sugar and saturated fats. If you tend to graze on sugary, sweet foods, you may find that your energy levels spike and then dip making you feel tired and lethargic. 

Do you feel like you are running on empty? If you long to be more energetic and put a spring in your step, we hope you give these suggestions a try.

*Photos by Anete Lusina