Healthy Living: Five ways to get more energy

A good night's sleep is essential for our bodies to rest and recharge, says Holly
A good night's sleep is essential for our bodies to rest and recharge, says Holly

If you find yourself feeling sluggish and sleepy when the clock strikes 3pm you’re not alone.

Many of us suffer from low energy levels at some point during the day.

Here are some simple things you can do to maximise your energy and feel on the ball all day.

Eat a good breakfast

Breakfast is the most important meal and is vital for providing energy for the day ahead.

The perfect breakfast should contain carbs, protein and fibre which will fuel your body and keep you full until lunch.

Ideally you should eat within one hour of waking.

Oats, eggs, fruit, yoghurt and wholegrain toast are great breakfast options.

Get enough sleep

A good night’s sleep is essential for our bodies to rest and recharge.

It is recommended that we get six to eight hours each night in order to have sufficient energy for the next day.

Studies have shown that those who regularly get less than six hours sleep each night are more likely to suffer from a low immune system, fatigue and develop diseases such as type 2 diabetes.

Drink up

Quite often tiredness is mistaken for hunger and we reach for food as an energy source when all we really need is water.

Aim to drink two to three litres a day, adjusting the amount depending on physical activity and the weather.

Try drinking a glass as soon as you wake up to kick-start your system.

Herbal teas also count and you can add lemon, lime or orange to enhance the flavour.

Get outside

Sunshine is an instant mood lifter due to it being a source of vitamin D.

However, even when the sun isn’t shining, being outside and getting fresh air will open your lungs and wake up your brain if you’re feeling tired.

Go for a short walk in the morning or leave the office at lunchtime to get some air.

Even opening the window will provide fresh air and make you feel more alert.


When you’re tired exercising is the last thing you feel like doing.

But low intensity activities such as walking, jogging, swimming or Pilates will actually raise energy levels by increasing blood flow in the body and reduce fatigue and tiredness.

Instead of slumping on the sofa go for a short jog, do some star jumps, dance to the radio or clean the house to get those energising endorphins flowing.