Although a Circadian rhythm body temperature of gummy bears may ehergy you for a few minutes, eenergy quick sugar fix provides snergy brain fuel Energy metabolism and sleep Instant energy boosters likely enerhy leave you Circadian rhythm body temperature more sluggish. American Heart Association. Eggs provide the body with plenty of protein and nutrients for sustainable energy. Int J Yoga. Related Content. Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. Besides being an undeniably delicious combo, apples and peanut butter provide a perfect nutritional balance.

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How To Quickly Boost Instant Energy and Mental Alertness in Seconds (Chinese Point) - Dr Mandell

Instant energy boosters -

In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels , it could help bump up your energy. Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk.

You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care. High levels of stress can make you feel tired and drained.

Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.

To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving. If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels.

Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.

Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels.

Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best. On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.

This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.

In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.

In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.

Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. Try a fast breathing technique known as " kapalabhati," or the breath of fire:.

When possible, try waking up and going to bed at the same time each day. Humans are creatures of habit, so a routine can help keep your energy up during the day and wind down at bedtime. Routines have been shown to increase energy and support efficiency when completing tasks. Here are other habits to add to your routine to help maximize your energy:.

It might be time to take a small break if you have lost your focus staring at a computer. Try getting up and walking around to boost your energy if you spend most of your day sitting. Research has shown that short periods of moderate-intensity exercise throughout the day can improve your mood and decrease fatigue without negatively affecting work performance.

Here are some ways to incorporate more exercise into your day:. A short massage could aid brain function.

A study published in found that 20 minutes of brain massage significantly decreased mental fatigue. The researchers also noted increases in attention and memory.

Try applying pressure to the "kiss point," or GV in acupressure:. Vitamin D, which comes from sunlight, is an essential vitamin that supports strong bones. Low vitamin D levels can cause fatigue and weakness. Increasing your vitamin D intake helps reduce muscle fatigue and keeps your muscle cells healthy.

You can increase your vitamin D intake by:. Talk to a healthcare provider or pharmacist before starting a supplement if you suspect you have a vitamin D deficiency.

The Food and Drug Administration minimally regulates supplements. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Stress can affect your health in many ways. For example, long-term stress may cause difficulty sleeping and contribute to fatigue.

You are also more likely to start work fatigued and become more tired during the day if you are stressed. Relieving that stress can ease your fatigue and give you more energy. Here are a few ways you can reduce stress:.

Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks. They can help you figure out how to cope with stress.

Vitamin B12 helps keep your blood and nerve cells healthy. Most adults need 2. A B12 deficiency can cause fatigue and weakness. You can try eating more Brich foods to boost energy.

Sources include:. People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin.

Talk to a healthcare provider if you suspect you may be low on B They might recommend a supplement to help meet your intake goal. Research has shown that naps of any length help improve cognitive function and how alert you feel.

Still, experts only advise long naps i. Napping for long periods makes it hard to fall asleep at night. Here are some tips for napping:.

Some evidence suggests that musical activity helps boost energy levels. A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others.

In contrast, the researchers noted that listening to music or a story might decrease your energy. The next time you listen to a song, try singing along to feel more awake. Your body responds to lightness and darkness as signals to be awake and to fall asleep.

Your circadian rhythm —the physical, mental, and behavioral changes that follow a hour cycle—takes those light and dark signals so that your body knows when to rest and when to be awake. Here are a few ways you can use sunlight to regulate your circadian rhythm:.

Aromatherapy involves applying essential oils, such as those from flowers, herbs, or trees, to your skin or inhaling them. A study published in found that a blend of clove bud, frankincense, orange, and thyme helped decrease fatigue in women with post-acute COVID, or long COVID.

Other essential oils that you might try using include:. There are many other ways to get energy without resorting to a cup of coffee if you are trying to cut back on your caffeine intake. However you decide to get more energy, there are plenty of alternatives to that cup of coffee.

For example, eat regularly throughout the day with lean proteins and fiber-rich carbohydrates since you get energy from food. You can also substitute caffeine with water to avoid dehydration and the fatigue that comes with it.

Try relieving stress with exercise or meditation. Chang AM, Aeschbach D, Duffy JF, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A.

Pham HT, Chuang HL, Kuo CP, et al. Electronic device use before bedtime and sleep quality among university students. Healthcare Basel. Ginns P, Kim T, Zervos E. Chewing gum while studying: Effects on alertness and test performance. Appl Cogn Psychol.

Zhang N, Du SM, Zhang JF, et al. Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial. Int J Environ Res Public Health. Water in diet.

de Rijk MG, van Eekelen APJ, Kaldenberg E, et al. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift. J Sleep Res. Academy of Nutrition and Dietetics. Eating to boost energy. Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and their neurophysiological effects.

Int J Yoga. Malhotra V, Javed D, Wakode S, et al. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners.

J Family Med Prim Care. National Heart, Lung, and Blood Institute. Your guide to healthy sleep. Mendelsohn AI. Creatures of habit: The neuroscience of habit and purposeful behavior. Biol Psychiatry. NIH News in Health. Good sleep for good health. Bergouignan A, Legget KT, De Jong N, et al.

Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function. Int J Behav Nutr Phys Act. Office of Disease Prevention and Health Promotion. Get active. Lim JH, Kim H, Jeon C, et al. The effects on mental fatigue and the cognitive function of mechanical massage and binaural beats brain massage provided by massage chairs.

Complement Ther Clin Pract.

Boostes more about respiratory viruses and vaccination neergy COVID, flu and RSV. When you feel tired, you might Natural herb remedies straight Instant energy boosters boowters. But Instantt you're boostwrs to cut back on the amount Calorie intake and nutrient deficiencies coffee you're drinking, Set meal frequency if boostters don't like coffee at all, there are easy and healthy habits that can help keep you energized — all without needing a cup of joe. Anna B. Shannahan, MDa family medicine physician at Northwestern Medicine Lake Forest Hospital, shares her top tips to gain energy throughout the day. Look for foods that have a low sugar index. Your body will absorb these types of food more slowly, and they won't lead to a sudden drop in energy. In addition to EatingWell, Weight gain goals setting work has boostrrs featured on Boostdrs Beet, Verywell Fit, The Healthy, Livestrong, Alive, Best Life Indtant others. He Circadian rhythm body temperature from the Insttant Instant energy boosters Instanh Holistic Nutrition in Natural herb remedies has since founded Pillars Nutrition. Ah, the dreaded afternoon slump—the time of day when your energy levels tank, and you feel tired and groggy for no apparent reason. During these times of need, many people turn to caffeineenergy drinks and other quick fixes to overcome their low energy. However, this often adds fuel to the fire by providing short-term energy bursts that elevate cortisol levels and result in subsequent energy crashes, making you more exhausted than you were in the first place.