Feeling tired often comes down to stress, poor sleep, an unbalanced diet or other everyday lifestyle habits. Try these tips to help restore your energy.
Be.Well
24 Jul, 2026
Feeling tired often comes down to stress, poor sleep, an unbalanced diet or other everyday lifestyle habits. Try these tips to help restore your energy.
If your tiredness feels overwhelming and doesn't improve with rest or sleep, it could be fatigue linked to an underlying health condition. It's worth speaking to a doctor for advice.
Eat often to beat tiredness: A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.
Get moving: You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity. Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.
Lose weight to gain energy: If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic. Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.
Sleep well: Many people don't get the sleep they need to stay alert through the day. Tips for sleeping well include:
going to bed and getting up in the morning at the same time every day
avoiding naps in the day
taking time to relax before you go to bed
Reduce stress to boost energy: Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:
working out at the gym
yoga or tai chi
listening to music or reading
spending time with friends
Whatever relaxes you will improve your energy.
Talking therapy beats fatigue
Cut out caffeine: Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness.
Products that caffeine is found include:
The effects of caffeine on the body can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping.
Drink less alcohol: Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full 8 hours. Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy.
Drink more water for better energy: Sometimes you feel tired simply because you're mildly dehydrated. A glass of water will do the trick, especially after exercise.
