5 Ways to Have More Energy

The best natural ways to have more energy are simple: breathe more deeply, sleep well, find the right amount of exercise, rethink your coffee and practise mindfulness. Often we do not need more energy, we need to use the energy we already have more wisely. Here are 5 easy habits to help you feel brighter and steadier every day.

If you have ever said "I wish I had more energy", you are not alone. From our daily coffee to energy drinks and supplements, many of us feel we need more energy than we have.

You may be surprised to learn that one of the best ways to feel more energised is to look after your rest. It also helps to notice where your energy goes, so you are not pouring it into things that do not serve you. By gently adjusting your routine and reconnecting with nature's rhythm, many people wake up feeling brighter and steadier through the day.

5 ways to have more energy at a glance

Habit	Try this
1. Just breathe	Set an hourly timer and take three minutes of slow belly breathing
2. Get more sleep	Aim for 7 to 9 hours, with screens off an hour or two before bed
3. Find your exercise sweet spot	Ease in slowly and build in rest days
4. Rethink coffee	Wait a couple of hours after waking, and stop about six hours before bed
5. Practise mindfulness	Give your full attention to one task at a time

1. Just breathe

If there is one simple thing many of us can do to feel better, it is paying attention to how we breathe. Deep diaphragmatic breathing, or belly breathing, means lengthening your breath in to fill the lungs more fully and breathe more comfortably.

Slow, deep breathing is widely linked with a feeling of calm. It is tied to the parasympathetic nervous system, the body's "rest and digest" mode. That may sound odd when you want more energy, but feeling calm and settled is often exactly what helps you feel steadier and more capable through the day.

When you breathe in a shallow, rushed way, it is easy to stay keyed up and tense. Over a long day this can leave you feeling frazzled and drained.

2. Get more sleep

It may seem obvious, but enough sleep is one of the most important things you can do for your energy. When you are well rested, everything feels a little easier: you handle stress better, your appetite feels more settled and you feel more like yourself.

Think of your wellbeing as a row of dominoes, with sleep at the back. When sleep is off, everything else tends to wobble too. A good night's sleep supports your mood, your focus and your energy, helping you feel sharper and more resilient through the day.

For most adults, around 7 to 9 hours is a sensible amount, though it varies from person to person. If sleep is tricky, try:

• easing off caffeine in the afternoon, stopping around noon;
• heading to bed at a reasonable hour;
• eating your evening meal a few hours before bed;
• switching off screens an hour or two before you settle down.

Many people also like a calming scent at bedtime. A few drops of lavender oil or frankincense oil in a diffuser can help the bedroom feel restful and help you wind down.

3. Find your exercise sweet spot

Exercise can be one of the most energising things in the world, or one of the most tiring. Movement uses up energy, yet it can also leave you feeling wonderfully refreshed. It is all about finding your own sweet spot.

People often underestimate how much a long run or a heavy gym session takes out of them. Diving into a tough routine too fast, skipping rest days and not eating enough are all ways exercise can drain you instead. That lovely post-workout glow can fade fast if you have pushed too hard.

Ease in gradually. Too much too soon tends to backfire, leaving you worn out and reaching for sugary snacks. Some people thrive on high-intensity workouts, others feel best with a long walk and some Pilates. The key is that it leaves you feeling good, and if it does not, give yourself more recovery.

4. Does coffee really give you energy?

It may feel as though caffeine creates energy, but in some ways it simply borrows it. Caffeine is a stimulant that gives a lift, but that lift often comes with a dip later on.

It works partly by blocking adenosine, the chemical messenger that helps you feel sleepy and tells you when it is time to rest. Leaning on caffeine too much can nudge you into a cycle of feeling tired, reaching for another cup and struggling to settle at night.

The slump some of us feel a few hours after a big coffee can be a sign of too much. Caffeine late in the day can also disturb sleep, which feeds back into feeling tired the next morning.

If you enjoy coffee, try timing it to fit your natural rhythm. Our bodies are already naturally alert first thing. Some people enjoy coffee more, and sleep better, by waiting a couple of hours after waking for their first cup and avoiding caffeine for around six hours before bed.

5. Practise mindfulness

Most of us are not really built to multitask. Our minds tend to feel calmest and work best when focused on one thing at a time. In a culture that celebrates being busy, it is little wonder so many of us feel frazzled.

Mindfulness is rooted in ancient traditions such as Buddhism, yoga, meditation, Zen and Taoism. It is in many ways the opposite of multitasking: you bring your full attention to what you are doing right now. That might be your breath during a sitting practice, or it might be while driving, cooking or walking.

Mindfulness is a lovely way to restore calm in mind and body, and many people find it leaves them refreshed. Thinking takes real effort, so letting go of endless circling thoughts helps you feel more focused and present. Learn more in our beginner's guide to practising mindfulness.

Can essential oils help you feel more energised?

Scent is a simple way to mark the moment you switch from rest to action. Many people diffuse bright, fresh oils in the morning and calming ones like lavender in the evening. For ideas, try our 5 energising diffuser blends or our guide to spring essential oils for energy.

FAQs

Why do I feel tired even when I am getting enough sleep?

Energy is about more than hours in bed. How you breathe, move and eat, and how you handle caffeine and stress, all play a part. It is worth looking at the whole picture rather than one habit alone.

Does coffee really give me energy?

Caffeine creates a feeling of alertness by blocking the messenger that makes you feel sleepy, but for many people the lift is followed by a dip. Timing it well and not overdoing it helps you enjoy it more comfortably.

How much sleep do I actually need?

Most adults feel their best on around 7 to 9 hours, though the right amount varies. Notice how you feel during the day to find your own sweet spot.

Can breathing exercises really help my energy?

Many people find that slow, deep breathing helps them feel calmer and more settled, which in turn helps them feel steadier and more focused through the day.

What is the best type of exercise for more energy?

There is no single answer. Some people thrive on high-intensity workouts, others on walking and Pilates. The best choice leaves you feeling good rather than drained, with enough rest built in.

The bottom line

More energy output does not always need more energy input. By gently bringing in these five habits, you move closer to a natural rhythm that suits your body. For a little help along the way, explore our essential oils collection, or read which essential oil removes negative energy.

This information is not meant to treat or diagnose any medical condition, and it does not replace professional medical advice. Always consult a healthcare practitioner for treatment. Take care if you are diabetic, epileptic, pregnant, breastfeeding or have a serious health condition.