From sluggish to energised… these small changes could make a big difference
Let’s face it – we all know the feeling. The mid-afternoon slump creeps in and suddenly, even replying to emails feels like a huge task. In today’s ‘go, go, go’ world, it’s no surprise that so many of us feel like we’re running on empty, and can often rely on caffeine and quick sugar fixes to power through.
But here’s the thing. Lasting energy doesn’t come from another latte or a chocolate bar. The secret? A few small, intentional changes to your daily routine that can make all the difference.
From eating smarter to moving more, we’ve put together tips that can help you feel more energised, focused and ready to take on whatever life throws your way.
Move more
Physical activity is like hitting the refresh button for your energy levels. Even a short burst of movement can help to get your blood flowing, support oxygen delivery to your brain and release endorphins – those feel-good hormones. And the benefits go far beyond the moment; regular movement can help support your overall energy levels over time.
Here’s how to fit more movement into your day:
- Morning motivation – start your day with 10 minutes of yoga or stretches to help wake up your body and mind
- Desk break fix – step away from your laptop for a quick stroll or try standing while you take a call
- Fun cardio – who said exercise has to be boring? Put on your favourite playlist and dance like nobody’s watching. It’s great for your energy and your mood
Even small, consistent bursts of activity can help to refresh your mind and body, helping you feel sharper, more focused and ready for whatever’s next.
It’s important to speak to your GP before starting any new forms of exercise if you have an existing medical condition or you haven’t exercised in a while.
Fuel your day
When it comes to maintaining steady energy, when you eat is just as important as what you eat. Foods with slow-release energy, like oats, wholemeal bread and sweet potatoes, can help you power through without the rollercoaster of sugar highs and crashes.
Pair these with lean protein and healthy fats for meals that help to keep you full and focused.
Why not try these easy food swaps for energy that lasts?
- Swap sugary breakfast cereals for porridge topped with fresh fruit and seeds
- Skip crisps and opt for hummus with vegetable sticks or a handful of nuts
- Build balanced meals with slow-release carbs, protein like chicken or beans and fibre-rich vegetables like carrots and broccoli
Remember to eat at regular intervals, like eating every three to four hours and avoid skipping meals – this can help to prevent energy dips.
Stay hydrated
We know hydration is important, but did you know even mild dehydration can leave you feeling thirsty, fatigued and less focused? Staying hydrated throughout the day is one of the easiest (and cheapest!) ways to help support your energy levels.
Hydration hacks to try:
- Start your morning with a glass of water to help hydrate after sleep
- Keep a water bottle handy and set reminders to sip throughout the day
- Not a fan of plain water? You can jazz it up with fresh fruit slices, cucumber or mint for a refreshing twist
Herbal teas and coconut water are also great choices to mix things up while keeping hydrated.
Manage everyday stress
Everyday stress has a sneaky way of affecting both your mental and physical energy. When you’re feeling the effects of everyday stress, your body can go into overdrive, leaving little energy for anything else. Learning to manage everyday stress can be the key to feeling more energised and balanced.
Stress-busting tips to try:
- Mindfulness – set aside five minutes to focus on your breathing or practice meditation to help calm your mind
- Breathe deeply – try the ‘4-4-4’ method – inhale for four counts, hold for four, exhale for four. Repeat until you feel more relaxed
- Take mini-breaks – step outside for fresh air, stretch or do something you enjoy to help reset your mind
Sleep smarter
A restful night’s sleep is like recharging your body’s battery. Sleep can allow your body to repair itself, while giving your brain the chance to consolidate memories and recharge. Without it, you might be left feeling groggy and sluggish, no matter how much coffee you drink.
To help, we’ve put together some tips for better quality sleep. You can try:
- Sticking to a consistent sleep schedule – going to bed and waking up at the same time each day
- Creating a calming pre-bed routine. This could include reading, meditating or sipping a soothing herbal tea
- Making your bedroom a sleep sanctuary by keeping it cool, quiet and free from distractions like screens
Cutting back on the caffeine
Coffee is a quick fix we all love, but too much caffeine can lead to jitters and crashes. Caffeine is a stimulant so it can make you feel more awake but doesn’t support energy levels and can actually disrupt usual sleep rhythms, leading to sleep problems and then daytime tiredness.
Swapping even one cup for a low-caffeine alternative can help you maintain steadier energy levels throughout the day.
Caffeine isn’t just in your morning latte – it’s sneaking into all kinds of everyday products like:
- Coffee (of course – but you knew that one)
- Tea (yes, even the milder herbal blends sometimes)
- Fizzy drinks (yep, cola, we’re looking at you)
- Energy drinks (pretty self-explanatory, right?)
Going cold turkey with caffeine might sound like a good idea, but it’s not always the easiest route. Sudden caffeine withdrawal can lead to headaches, irritability and (ironically) sleep disturbances –not what you want when you're trying to feel more energised.
Instead, it’s recommended that you cut back gradually. Swap one coffee for a caffeine-free alternative drink instead. Small, steady changes are way easier to manage – and your future, better-rested self will thank you!
Lose weight, gain energy?
Carrying a little extra weight can leave you feeling more drained than you realise. It puts added strain on your heart and body, which means your system has to work harder just to get through the day.
Shedding a bit of that extra weight (if you’re overweight) can leave you feeling lighter, brighter and more energetic.
It’s not about quick fixes or extreme restrictions. The most effective (and sustainable) way to lose weight, and keep it off, is a combination of eating well and moving more.
- Eat smarter, not less: fill up on whole foods like fruits, vegetables, lean proteins and whole grains that fuel your body for longer
- Move more, your way: find activities you actually enjoy, whether it’s walking, dancing, swimming, or something else entirely. Exercise doesn’t have to be a chore – it can be fun, too
Sip smarter
A glass of wine before bed might feel like the perfect way to unwind, but here’s the catch – while it may help you fall asleep faster, it can stop you from getting the deep, restorative sleep your body needs. That’s why you can wake up feeling groggy, even after a full eight hours of sleep.
The fix? Cut back on alcohol, especially before bedtime. Skip that nightcap, and you might notice the difference in your sleep quality and your energy levels the next day.
The NHS recommends that you should:
- Aim for no more than 14 units of alcohol a week (that’s about six medium glasses of wine or six pints of beer)
- Try to have a few alcohol-free days each week
Need some help cutting down? Swap your usual drink for a tasty alcohol-free alternative. Herbal teas, alcohol-free wines and mocktails are all great swaps that won’t mess with your sleep – or your energy the next day.
Want more tips? Check out your guide to booze-free living.
Talk it out
Sometimes, it’s not just your body that’s tired – it’s your mind too. Everyday stress, anxious feelings and a low mood can all leave you feeling wiped out.
Talking therapy, like counselling or cognitive behavioural therapy (CBT), could help you break free from that fog of fatigue.
Talking therapies can give you the space to work through your thoughts, feelings and mental blocks that might be weighing you down. By tackling the root cause (like everyday stress or anxious feelings), you might feel lighter, more in control and yes – more energised.
You can:
- Go through the NHS – speak to your GP, who can refer you for talking therapies
- Go private – if you’d prefer to go straight to a private therapist, you can do that too
Sometimes, sharing the load with someone who’s trained to listen can make all the difference. So, if mental fatigue has been dragging you down, know that support is out there – and it’s just a conversation away.
Sometimes, even with the best intentions, it can be a struggle to support energy levels. That’s where energy-supporting supplements can lend a helping hand. From B vitamins to support your body’s natural energy production to iron and magnesium, taking a supplement* can complement a healthy lifestyle and help you feel like your best self.
We have a range of energy support supplements – formulated to help keep you powered up, no matter what your day brings. Always remember to read the label and follow recommended usage.
You can pair supplements with simple lifestyle changes – like staying hydrated, moving more and eating balanced meals for even better results.
If you’re struggling with fatigue (that overwhelming tiredness that doesn’t go away even after rest or sleep) it could be a sign of an underlying medical condition. It’s important to speak to your GP, who can provide the advice and support you need.
Feeling more energised doesn’t have to mean overhauling your entire lifestyle. Small, steady changes can have a big impact – think of it as adding little sparks of energy throughout your day.
So, pick one tip to start with today – swap your afternoon coffee for water or squeeze in a 10-minute walk – and see how it makes you feel. It’s all about progress, not perfection. Because when it comes to your energy, small wins can lead to big gains.
