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Go to Series Main Page. According to the Centers for Disease Control and Prevention, around 15 percent of women and 10 percent of men in the United States regularly feel tired or exhausted.

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Join Now. If your doctor has ruled out anything serious for your energy slumps, such as a health condition or a medication side effect that could be making you tired, give these eight proven energy boosters a try:. Instead of reaching for a candy bar or latte to fend off fatigue, try a balanced snack.

The best snack, Blatner says, is a combo: a piece of fruit or carrot sticks or other produce plus protein, such as a handful of nuts, Greek yogurt, string cheese, cottage cheese, hard-boiled egg or roasted edamame. The body uses fruits and vegetables for immediate energy, while the protein provides longer-lasting, steady energy to keep you invigorated until your next meal.

Can coffee be a good pick-me-up? Blatner recommends a cup of matcha green tea instead — it has a third of the caffeine, reducing the jitters. Dehydration is one surprising reason you may be lacking pep.

It slows circulation and makes your heart work harder to pump oxygen to the brain and the rest of the body, causing sluggishness and a lack of focus. The average woman should consume approximately 2. Men should get about 3.

Milk, juice, herbal teas, and decaffeinated coffee and tea can also help raise your water quotient. University of Georgia researchers found that sedentary people who complained of fatigue were able to increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low-intensity exercise like aerobic workouts.

Cycling and resistance training also do the trick. Check out our Staying Fit page for a series of minute workouts. Study author Patrick J. Need a quick power surge? Privacy Policy. If you feel yourself nodding off after lunch, go ahead and put your head down.

A midday snooze can be an excellent pick-me-up, according to Conroy. The key is to keep it brief, no more than 20 to 30 minutes. Beyond sleeping at the right times, you should eat at the right times, too. Keep meal times to the daytime to stay in circadian alignment and finish up your last meal two to three hours before bedtime to stop digestive issues keeping you up at night.

Research published in states diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients and low in saturated fats are best for quality sleep.

Opt for a healthy diet of complex carbs like whole grains and legumes, healthy fats, energy-boosting snacks like peanut butter or nuts, and plenty of veggies. Avoid simple carbohydrates and sugary snacks as these spike your blood sugar levels, leading to an inevitable sugar crash.

You can learn more about which foods give you energy here and check RISE to see when your last meal should be each day.

Sleep hygiene is a set of daily habits you can do to improve your sleep. Need more energy now? Like right now? Caffeine is a great pick-me-up. But caffeine lasts in your system much longer than you think it could be up to 12 hours!

RISE can tell you the best time to have your final coffee of the day. Get your heart rate up with a quick burst of physical activity. For bonus points, head outside to combine exercise with natural light and fresh air. A minute brisk walk has been found to significantly boost energy more than a sugary snack.

Just like with coffee, avoid exercise too close to bedtime to stop it impacting your sleep. Taking a nap can boost your energy levels that day and reduce your sleep debt to improve them over time, too. In fact, one study found a minute nap improved fatigue, vigor, and cognitive performance, with some of these improvements lasting for more than 2.

A minute nap, on the other hand, improved performance, but participants felt sleep inertia , or grogginess, when they first woke up. Even mild dehydration can make you feel tired and the very act of drinking water can make you feel more alert.

If you get up often to grab a glass of water, and later use the bathroom, the short burst of exercise will wake you up, too. Heads-up: Although these short-term energy hacks can help you get through a particularly sleepy afternoon, focus on the things that make a real difference to your energy levels sleep debt and circadian alignment to improve your energy levels long term.

For when you do need a quick energy boost, RISE can find the best time in your calendar to do things like nap, workout, or go for a walk.

One thing everyone can agree on is that life is better when you have more energy. Lower your sleep debt, improve your sleep hygiene to meet your sleep need each night, and sync up your meal and sleep times with your circadian rhythm.

These steps will maximize how much energy you feel each day. The RISE app can guide you through each of these things. All this leads to better sleep at night, and more energy the next day.

You can boost your energy by lowering your sleep debt with naps, syncing your sleep and meal times with your circadian rhythm, and maintaining good sleep hygiene to meet your sleep need each night. You can boost your energy fast naturally by drinking coffee, exercising, taking a nap, or drinking a glass of water.

You can do this by taking a nap, going to bed a little earlier, sleeping in a little later, or improving your sleep hygiene to get more sleep each night. Syncing up with your circadian rhythm can also reduce tiredness. You can increase your energy and motivation by meeting your sleep need each night with good sleep hygiene, paying down sleep debt, and syncing sleep and meal times to your circadian rhythm.

To feel more energetic during the day, keep your sleep debt low and sync up with your circadian rhythm. However, energy levels naturally dip in the afternoon.

Lower sleep debt through naps, sleeping for a little longer at night, or by improving your sleep hygiene to get more sleep overall each night. Home About Us Sleep Guide Sales Teams Blog Podcast FAQ Careers Get RISE. Table of Contents.

H2 Item entry. Can wrap to multiple lines for longer titles. H3 Item entry. RISE Sleep Tracker. TRY FREE. How To Get More Energy: 11 Tips That Actually Work Lower your sleep debt and sync up with your circadian rhythm to get more energy long term, and take naps and exercise for immediate energy boosts.

Rise Science Editorial Team. Jeff Kahn, M. Our Editorial Standards. We bring sleep research out of the lab and into your life. Every post begins with peer-reviewed studies — not third-party sources — to make sure we only share advice that can be defended to a room full of sleep scientists.

We regularly update our articles to explain the latest research and shifts in scientific consensus in a simple and actionable way. Summary FAQs How can I boost my energy? How can I boost my energy fast naturally?

Book Nehancing Do Refillable sunscreen feel sluggish, worn enhancint, or just Energy enhancing tips tired? Low energy Energy enhancing tips practically an epidemic in itself. Before you try to boost your energy, it helps to understand why it might be low in the first place. Your tiredness could be caused by three types of issues : psychological, physical, or lifestyle. Back Energy enhancing tips Sleep Enerhy Energy enhancing tips. Many cases of tiredness are Boost Mental Awareness to Refillable sunscreen, not enough sleep, poor diet and other Eneryy factors. Try these self-help tips to restore your energy levels. If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.