23 Natural Ways to Boost Energy and Fight Fatigue

It's a tired story: Americans are overworked, overscheduled, and sleeping less than they should. YouGov reports that 4 in 10 Americans wake up feeling tired at least once a week, and nearly as many say they wake up tired at least four days a week. Getting a full night's sleep is an obvious way to beat fatigue, but getting the recommended amount of rest isn't always the solution or even possible — nor is shelling out for over-the-counter or prescription sleep aids. If you're fighting fatigue, here are 23 cheap and easy ways to feel more refreshed and upbeat without hitting the snooze button.

Related: 9 Things Robbing You of Sleep, and How to Beat Them

When people think of exercise they often envision high-intensity, calorie-busting, sweat-pouring workouts. But to boost energy you don't need to go to that extreme. A brisk 10-minute walk will zap the flat feeling, especially if you aim for three 10-minute walks a day. It’s an easy way to add a little exercise while going about your day.

Related: 14 Trendy Workouts You Can Do for Less

Like walking, riding a bike for a short 10 minutes can really get the heart pumping and energy levels up. Again, as little as three 10-minute sessions can do the trick. Biking (or walking) is also a great way to soak up some sunlight and increase the body's level of vitamin D, which also can boost energy levels.

Related:11 Inexpensive Ways to Get More Vitamin D

While many people squeeze in a workout first thing in the morning, a better time to boost energy is in the early afternoon, when fatigue really sinks in. A lunchtime workout session could be just the thing to get back on track.

Related: 12 Ways to Work Out at Home and Stay Motivated

Researchers in London have found that technology can be a drag. It makes us feel stressed and fatigued, especially when multitasking. People who often stop what they're doing to respond to emails or text messages have as much brain fatigue as those who have missed a night of sleep. Rather than suffer from what the study calls "infomania," set aside blocks of time during the day to turn everything off, especially in the bedroom.

Related: 12 Benefits of Banning Electronics From the Bedroom

Holding a hunched-over pose in front of the computer can cause blood vessels to close off and blood flow to slow. Stand up or even sit up straight to loosen the neck and shoulders and bring circulation into those narrowed blood vessels.

Related: 10 Sit-Stand Desks from Ikea, Amazon, Uplift, and More

Studies have shown that overcommitment in the workplace and beyond can cause serious exhaustion — not just fatigue but total exhaustion, which also may contribute to cardiovascular disease. For mental and physical health, it's in your best interest to learn how much you can and cannot undertake. Learn to say no more often, and you’ll improve your work-life balance.

Related: 10 Problems With Your Work-Life Balance and How to Solve Them

Breathing patterns used in yoga relax the mind and boost energy. This exercise can be done seated at a desk: When fatigue strikes, sit up straight, close your eyes, and inhale deeply. Place your hand on your belly and, as you exhale, push on your belly nine or 10 times to help release all the air from your chest. Repeat several times to get oxygen flowing.

Related: Feeling Anxious About COVID-19? Try This Calming Yoga Sequence

Sugar and white flour are deceiving. When consumed, they give a quick energy burst, followed by a lower low. The spike and drop of blood sugar levels does nothing but zap more energy. Avoid snacks and meals loaded with these energy saboteurs.

Related: I Banned Sugar From My Diet for a Week and Here's What Happened

Instead of sugar and white flour, eat meals and snacks consisting of various plant-based antioxidants, omega-3 fatty acids, B vitamins, iron, vitamin D, magnesium, and zinc, which can boost energy levels and keep blood sugar spikes to a minimum.

It sounds silly, but instead of staring at a screen without blinking for hours on end, try blinking 10 to 20 times a minute while getting your screen time. It allows the brain to take mini breaks and stay engaged.

Dehydration is a huge culprit in fatigue. Even if you don't realize it, your flagging may be due to a lack of water. Aim to drink enough that your urine is pale yellow. Many foods can also help you stay hydrated.

Related: 18 Foods That Will Help You Stay Hydrated

Start the day off right with breakfast, and not just a small meal. Make sure it contains a complex carbohydrate, a protein, and a little healthy fat.

Related: 11 Cheap and Healthy Breakfast Combinations

Protein helps keep blood sugar level, so adding a protein snack to your diet a few times a day is a good way to combat fatigue before it even starts.

Related:With These Healthy Recipes, You Won't Miss Packaged Snacks

While coffee is the main go-to for many, green tea can have the same or even better benefits, especially when sipped in the afternoon. Epigallocatechin gallate, or EGCG, found in green tea is associated with weight loss, while the small amounts of caffeine in green tea provide an energy boost without interrupting sleep patterns at night.

Related: 25 Cheap Ways to Spur Fat Loss

Pair that green tea with an apple to get lots of energy. Apples are an excellent source of plant-based antioxidants, vitamin C, complex carbohydrates, and fiber. All work together to keep blood sugar in check. Berries are a good choice too. They pack a big dose of anthocyanins, which naturally boost energy.

Related: 12 Easy Storage Tips to Keep Produce Fresh Longer

This is especially important for men. Nearly half of U.S. adults have high blood pressure or take medication for it — and but only 24% have it under control, according to the Centers for Disease Control and Prevention. High blood pressure is a major source of fatigue and a health condition that needs attention and treatment.

Related: 16 Health Problems You're Not Getting Help for — But Should

Suffer from allergies? It could be stealing your energy. Sinus issues can contribute to a lower level of oxygen circulating through your body, plus greater effort with every breath. Try an over-the-counter sinus pill to combat sinus allergies and boost energy. Savings tip: Generic allergy pills are just as effective as brand name and sell at a fraction of the cost. You could also try home remedies, as well.

Related: Got Allergies? 9 Home Remedies to Try — and 1 to Skip

Do you have friends who are always full of energy and motivation? Hang out with them more often. Their enthusiasm will rub off, improving your mood and energy levels.

Laughter is good for the soul — and, as it turns out, the body, too. Laughing boosts your heart rate and blood pressure enough to add energy when you're dragging.

Related:Fun and Hilarious Gag Gifts for the Prankster in Your Life

A mind-body condition that some professionals refer to as adrenal fatigue may come from toxic relationships and constant relationship conflict. Even without scientific evidence, it seems reasonable that interpersonal tensions cause stress that can affect your mental state and your body and make you feel very fatigued. The best strategy is to exit noxious relationships and resolve social conflicts before they drag on and drag you down.

Related: 20 Ways a Relationship Can Hurt Your Mental Health

Being overweight by even 5 pounds takes a toll on your energy. The closer you are to your ideal weight, the more energy you'll have.

Related: 25 Healthy, Low-Calorie Dishes for Quick Weight Loss

A practitioner of emotional freedom techniques, a form of acupressure therapy commonly known as tapping, tells Shape that the thymus can play a role in energy levels. This gland is located on the chest below the collarbone. Tapping this area for 20 seconds while taking some deep breaths stimulates the immune system, relieves stress, and boosts energy.

Related: 16 of Today's Most Ridiculous Health Fads

Find out what you need to feel rejuvenated. It could be a combination of the suggestions listed here or something totally different — a massage every other week, perhaps; time with friends or a weekly date night. Whatever you decide on, make a plan, put it into practice, and stick with it on a regular basis.

Related: How to Practice Self-Care Without Going to the Spa