Always Tired? How to Boost Energy Naturally (7 Tips From a Dietitian and Therapist)
People are tired. Session after session lately, I’ve been hearing from clients who are frustrated that they’re not following through on their goals. They’re crashing at the end of the night and not interested in doing the things they actually want to do. If you’ve been asking yourself “why am I always tired?”, you’re not alone.
Maybe it’s the change of season, getting darker earlier, or the feeling that time is flying by. Whatever the reason, here’s how to boost energy naturally with seven realistic steps I use with my clients, and myself, as both a dietitian and a therapist.
1. Move to make energy (be the generator)
It takes energy to make energy. The less energy you have, the less you move, and the less you move, the less energy you have. It’s a vicious cycle.
When I feel down or stuck, I turn on music and clean, take a walk, or do a 10 minute stretch. Anything that gets the blood flowing and your heart rate up will generate more energy.
“Move your body, Change your mind.”
2. Stop task switching to reduce mental fatigue
Email, text, scroll at the stoplight, back to the project, another text. Bouncing from one thing to another and never finishing anything is absolutely draining. A lot of what feels like low energy is really mental fatigue.
Leave your phone alone at stoplights. Turn off your alerts, especially on your smartwatch. Batch your work and use a timer to focus on one thing at a time.
3. Try non-sleep deep rest (NSDR) or yoga nidra
These guided meditations bring your brain into a theta wave state, which is similar to light sleep. Afterward, you can feel more rested and ready to get going. Ten to 20 minutes is all you need. The hardest part is remembering to do it, so try it during your usual afternoon slump.
4. Drink enough water and liquids
Dehydration can contribute to headaches, fatigue, and low energy, and so many people forget to drink. Water, non-calorie beverages, soups, and protein drinks all count. Aim for at least 64 ounces per day.
5. Cut caffeine by noon to avoid rebound fatigue
Here’s the paradox. We reach for caffeine to pick us up, but over time it can drain us. Caffeine overtaxes your stress glands, and caffeine later in the day can disrupt your sleep. This is called rebound fatigue, and it’s one of the biggest reasons people ask “why does caffeine make me tired?”
So in the short term it may help, but in the long term you’re shooting yourself in the foot and making the problem worse. Enjoy your coffee in the morning, and cut it off by 12.
6. Ditch sugar and processed carbs to avoid the sugar crash
Like caffeine, sugar is short term gains for long term losses. A sugar hit can give you a quick pick me up, but it’s often followed by a sugar crash.
Diets high in sugar and processed foods can also negatively impact your gut microbiome. Your gut and your brain are closely connected, and your gut has a strong influence over your mood and energy levels. High sugar, highly processed diets are also associated with anxiety and depression.
7. Prioritize sleep (and stop scrolling)
More and more people are short on sleep. Stop scrolling and go to bed. The minute you feel tired, go to bed. If you need help winding down, use a yoga nidra or NSDR meditation. It sounds obvious, but it’s crazy how many people tell me they’re up at night watching TV or scrolling and just can’t stop.
You don’t need all seven. You need one.
When you’re running on empty, a list like this can feel like one more thing you’re falling behind on. That’s not the point. Pick one thing and do it today. One small step tends to lead to the next, and that’s how you start building your energy back.
Frequently asked questions about low energy
Why am I always tired even when I sleep?
Sleep is only one piece. Being sedentary, constant task switching, dehydration, afternoon caffeine, and high sugar or processed foods can all leave you tired even after a full night. Ongoing fatigue can also have medical causes, so it’s worth talking with your doctor and checking labs.
Why does caffeine make me tired?
Caffeine gives you a short term lift, but it can be followed by rebound fatigue. Caffeine later in the day can also disrupt your sleep, so you wake up more tired and reach for more caffeine. Cutting caffeine off by noon can help break that cycle.
What is a sugar crash?
A sugar crash is the drop in energy that often follows a quick hit of sugar or processed carbohydrates. You feel a fast pick me up, then a slump. Choosing meals and snacks with protein and fiber can help keep your energy steadier.
What is non-sleep deep rest (NSDR)?
NSDR is a guided practice, similar to yoga nidra, that brings your brain into a deeply relaxed state similar to light sleep. Ten to 20 minutes can leave you feeling more rested. Many free sessions are available online.
How much water should I drink for energy?
I recommend aiming for at least 64 ounces of liquids per day. Water, non-calorie beverages, soups, and protein drinks all count toward that goal.
When should I get help for fatigue?
If you’ve been making changes and still feel wiped out for weeks, talk with your doctor. At The Pointe, we look at nutrition, labs, stress, and sleep together to find what’s really driving your fatigue.
Get help for fatigue in Illinois and Indiana
If you’re doing the “right” things and still dragging yourself through every day, that’s worth paying attention to. Fatigue usually has more than one cause: nutrition, labs, stress, sleep, or the mental load of taking care of everyone but yourself.
That’s exactly what we work on at The Pointe. As both a dietitian and a therapist, I look at what’s on your plate and what’s on your mind. We can check labs as well so we’re not guessing. Then we build a realistic plan together, one step at a time.
We accept Blue Cross Blue Shield PPO and United Healthcare, and most people pay as little as $0 out of pocket. We see clients by telehealth across Illinois and in person in New Lenox and Naperville. If you’re tired of being tired, schedule your appointment at profoundlyimprovinglives.com.
