It isn't uncommon for a person's energy to start flagging as the day goes on. For those who have trouble getting enough high-quality sleep, energy could be lacking even from the start of the day. There are a number of potential ways to help increase your energy levels.

Dietary Changes

Getting too much or too little of certain types of foods, beverages or nutrients can affect your energy levels. First, you need food in general spread out relatively evenly throughout the day. Don't skip meals, and eat multiple smaller meals and snacks throughout the day instead of just three large meals. Make sure you're getting plenty of magnesium, vitamin D and B vitamins, as these are all necessary for energy production. Foods that may help increase energy levels include water, berries, fiber-rich foods, seafood, nuts, yogurt, whole grains and brightly colored vegetables. Alcohol and very large meals can lead to a decrease in energy. Sugar can cause an energy burst, but this is typically followed by a crash.


Getting a little extra physical activity can help increase energy. When you exercise, your body releases the hormones norepinephrine and epinephrine that help people feel more energetic, and you also sleep better at night. Try taking a short walk, lifting weights, doing yoga, taking a bike ride or dancing to your favorite music.

Deal With Health Issues

Certain health problems can increase the risk of fatigue, including being overweight, having high blood pressure or having thyroid problems. Get checked out by your doctor and take steps to remedy any health issues you may have to help boost your energy levels. Stress also increases fatigue, so take steps to reduce your stress levels, such as meditating, minimizing your obligations and doing more of whatever activities help you to relax.

Get Plenty of Sleep

Many Americans don't get enough sleep. This leaves them with a lack of energy during the day. Try to go to bed with plenty of time to get 8 hours of sleep. If you do nap during the day, make it a power nap of an hour or less or your naps may interfere with your ability to sleep well at night. A short nap can help increase energy levels, however.

Consider Caffeine

Caffeine can help amp up energy levels, but use it carefully. Too much caffeine after about 2 p.m. can make it harder to get good quality sleep. Coffee, energy drinks and energy breath mints can all help give a short boost in energy. However, it's also to overdose on caffeine, so try to limit yourself to no more than about 400 milligrams of caffeine. This is about two energy drinks, four cups of coffee or 10 12-ounce cans of cola.