7 Ways to Boost Energy Levels

“The strongest have their moments of fatigue.” ~ Friedrich Nietzsche

Why Managing Energy Levels is Important

When we don’t feel our best, we don’t perform our best.


Energy depletion can be a considerable hindrance to our ability to operate at an optimal level.


It is essential to find ways to appropriately boost your energy to regain your happiness in life and your work.


The seven ways to boost your energy are as follows:

1. Optimize Sleep

2. Staying Hydrated

3. Eat a Healthy Diet

4. Exercise Regularly

5. Manage Stress

6. Take Breaks

7. Consider Caffeine in Moderation

Let’s look at each more in-depth below!

7 Ways to Boost Energy Levels

Here are seven ways to boost energy levels:

1. Optimize Sleep

Aim to get seven to nine hours of sleep each night to help your body feel rested and energized.


A good nightly routine is as follows:

  • Don’t exercise four hours before going to bed.
  • Don’t eat three hours before going to bed.
  • Don’t drink two hours before going to bed.
  • Don’t look at screens one hour before going to bed.

For additional tips on optimizing sleep, see our article, How Can I Get Better Sleep? 9 Proven Tips.

2. Stay Hydrated

Drink plenty of water throughout the day to prevent dehydration, which can cause fatigue.


If you are unsure how much water is enough, check out our article, How Much Water Should I Drink Per Day?

3. Eat a Healthy Diet

Eating a balanced and nutritious diet can help provide your body with the fuel it needs to function correctly.


See our article 10 Ways to Boost Your Energy for a breakdown of healthy foods/snacks.

4. Exercise Regularly

Regular physical activity can help improve energy levels by boosting circulation and overall fitness.


The more you move, the greater you will feel - not just physically but mentally. This, in turn, produces greater self-confidence.


According to the Centers for Disease Control and Prevention, “Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.”

5. Manage Stress

Find ways to manage stress, such as through meditation, mobility, or other relaxation techniques, as stress can drain your energy levels.

6. Take Breaks

Taking breaks throughout the day can help prevent burnout and improve productivity, helping to sustain energy levels. Some break ideas include:

  • For every hour of work, take a 5-15 minute break.
  • Go for a 15-30 minute walk after lunch (if possible).
  • For every month, consider taking a Friday off of work.
  • For every quarter, consider taking a week off of work.
  • For every year, consider taking a two-week break.

7. Consider Caffeine in Moderation

Consuming caffeine in moderation can provide a short-term energy boost, but it is essential not to rely on it as a long-term solution, as it can also disrupt sleep patterns and lead to dehydration.


​​It is also essential to understand Adenosine and when to have first caffeine intake.


Dr. Matthew Walker (Author of “Why We Sleep”) says that “the longer you are awake, the more adenosine builds up, creating an increasing urge (pressure) to sleep” (pg. 30).


Adenosine is part of our natural wake-up cycle. If we have caffeine right when we wake up, we stunt adenosine from occurring. This leads to feeling groggy in the morning and hitting a quicker crash in the afternoon.


Wait 60-120 minutes after waking up before caffeine intake. This will allow your body enough time for adenosine to build up. Once you are more alert and awake, have coffee or tea.


Waiting to have caffeine will boost the caffeine’s effect throughout the afternoon and will make you feel more energized throughout the day.

Next Steps to Increasing Your Energy Level

Now that we have reviewed some ways to boost your energy, it is time to assess who can help you along your journey. By doing the above, you will increase your power on your own, but this journey does not have to be done alone.


If you want to get to that next level in how you feel, our team at Tiger Medical has the experience, clinical skills, and coaching acumen to help you get your health and energy back.


To talk to one of our professionals, click here to schedule your call!


For further reading, view the following articles on our learning center:

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I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.

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