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Living life requires that you maintain solid energy levels. We all want to feel good and refreshed to tackle our days.

But hectic lifestyles and stressful situations can make it tough to maintain consistent energy levels throughout the day.

We’ve partnered with Olly® to bring you strategies that can help you stay alert and tackle the day’s challenges ahead.

Avoiding and decreasing stress is a crucial part of healthy living. Prolonged stress can cause disruptions in sleep, leading to lower energy levels the next day, explains Dr. Odelia Lewis, a family physician in Brooklyn, New York.

Some stress-relieving activities that can help with daily stress management include:

  • daily meditation
  • yoga
  • laughing
  • exercise
  • deep breathing
  • progressive muscle relaxation

“While stress can be a normal body response, we often carry stress for long periods of time, which can then work as a detriment,” explains Dr. Oladimeji Oki, assistant professor at the Department of Family and Social Medicine at Albert Einstein College of Medicine.

To help shake off stress at the end of the day, Oki recommends performing an exercise where you “hang up” your stress (like a coat) outside your home to prevent it from entering with you.

After this, try doing something that naturally de-stresses you, like reading, going for a walk, stretching, or talking with friends or family.

Read about the signs and symptoms of too much stress.

Oki recommends a varied diet high in fruits and veggies. “This will ensure you are exposed to many different nutrients,” he says.

He adds that you should choose nutrient-dense picks like salmon, beans, kale, spinach, and blueberries. If you’re trying to maintain energy levels, it may be a good idea to avoid high calorie, low nutrient foods — they can make you feel sluggish.

“Eating monounsaturated and polyunsaturated fats such as avocados, sunflower seeds, and flaxseeds can increase energy levels naturally,” explains Lewis.

Additionally, leafy green vegetables such as spinach, collard greens, kale, and swiss chard are full of nutrients, including chlorophyll, which can give a much-needed energy boost.

And eating a diet rich in healthy fats and protein can keep you feeling full and improve energy levels throughout the day.

Read more about how food can keep you sharp.

Lewis says that “while optimal vitamin D levels have been debated for years, it is generally agreed that blood levels of vitamin D should be at least 30 nanograms per decilitre.”

Studies have linked low vitamin D levels with health problems like insulin resistance, which may impact energy levels.

Sources of vitamin D include:

  • salmon
  • tuna
  • fortified orange juice
  • fortified milk
  • beef liver
  • egg yolk
  • fortified cereals

Supplementing with vitamin D may help improve fatigue in people who are deficient, which may represent more than 50% of people worldwide.

Additionally, if you feel more energetic after you’ve been outside in the sunshine, that may be because you’re breathing fresh air and getting active.

Learn how to safely get enough sunlight.

“Hydration is very important to energy levels. Being dehydrated will make you feel sluggish and tired and can impair mental and physical performance,” says Oki.

Drinking tea is one of many ways to support hydration during the day. Also, the caffeine in caffeinated teas can provide a temporary boost.

Yerba mate tea naturally contains 78 mg of caffeine, very close to a cup of black coffee, which has roughly 85 mg of caffeine per 8-ounce cup.

Other teas that are great for boosting energy levels are:

  • green
  • black
  • white
  • peppermint
  • oolong
  • matcha
  • pu-erh

Oki recommends limiting caffeine in the late afternoon or evening since consuming it close to bedtime can disrupt sleep and impact energy levels the next day.

Find out more about foods and drinks that can give you an energy boost.

No vitamin, exercise, or supplement can replace your body’s need for sleep. The Centers for Disease Control and Prevention (CDC) recommends getting at least 7 hours or more per night.

Many people think they can function well with fewer hours of sleep, but it’s more likely they’ve gotten used to being chronically tired.

Lewis explains that getting a full night’s rest of between 7 to 8 hours of sleep allows your body to enter deep sleep, which can significantly restore energy levels. Ten to 20-minute power naps can also provide a quick energy boost during the day.

Oki recommends setting phones to “do not disturb” mode overnight, with exceptions for multiple calls from the same number (if your cell phone allows this).

It’s also a good idea to avoid using devices that emit blue light at least 3 hours before going to sleep. Cell phone light can trick your brain into thinking it’s earlier in the day, making it harder to unwind and fall asleep.

Developing a consistent sleep schedule can also help. Try going to sleep at around the same time every day and creating a sleep routine. Performing the same nightly ritual will prime your body for a good night’s rest.

Read about how poor sleep and other bad habits can affect your energy levels.

Partner tip

Olly® Sleep Gummies contain a blend of melatonin, L-theanine, and botanicals, and are formulated to help promote sleep.*


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Your body is a very complex machine that requires regular maintenance. It needs the proper fuel, hydration, and rest to work at maximum efficiency. The better you treat it, the better it will treat you.

Of course, if you still find yourself regularly tired after doing all these things, it may be a good idea to discuss your symptoms with a doctor.