5 Ways to Have More Energy

If you've ever said the phrase “I wish I had more energy”, you're definitely not alone. From our daily cup of coffee to energy drinks and supplements, many of us feel as though we need more energy than we have. But often it isn't more energy we need – it is a better use of the energy we already have available to us.

You may be surprised to discover that one of the best ways to feel more energised is to look after your rest. Alongside rest, it helps to be thoughtful about where our energy goes, so we aren't pouring it into things that don't really serve us. By gently adjusting our routines and reconnecting with nature's rhythm using these tips, many people find they wake up feeling brighter and steadier through the day.

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 our inhales to fill the lungs more fully and breathe more comfortably.

Slow, deep breathing is widely associated with a feeling of calm. It is linked with the parasympathetic nervous system – the body's “rest and digest” mode. This might sound counter-intuitive when you're after more energy, but feeling calm and settled is often exactly what helps us feel steadier and more capable through the day.

When we breathe slowly and deeply, the body tends to feel more at ease, which many people find leaves them better placed to shift into a more active, focused state when they need to.

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

If you are someone who tends to hold their breath when busy, try setting a timer each hour and taking three minutes to breathe slowly and deeply into your belly. Over time this gentler way of breathing can start to feel more natural, even on busy days.

2. Get More Sleep

It may seem obvious, but getting enough sleep is one of the most important things we can do for our energy levels. Sleep is a foundation of feeling well. When we are well rested, everything tends to feel that little bit easier – we handle stress better, our appetite feels more settled and we generally feel more like ourselves. If you imagine your wellbeing as a row of dominoes, sleep is the one at the back: when it's off, everything else tends to wobble too. It is one of our most important habits, and the one we most often take for granted.

A good night's sleep supports our mood, our focus and of course our energy levels, helping us feel sharper and more resilient through the day.

For most adults, around 7 to 9 hours is a sensible amount, though the right figure varies from person to person. If you find sleep tricky, it can help to ease off caffeine in the afternoon (stopping around noon), head to bed at a reasonable hour, eat your evening meal a few hours before bed, and switch off screens an hour or two before settling 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 naturally uses up energy, yet it can also leave us feeling wonderfully refreshed. It's all about finding your own personal sweet spot.

People often underestimate how much a long run or heavy gym session takes out of them, then wonder why they feel so depleted. Diving into a tough routine too quickly, skipping rest days and not eating enough to fuel ourselves are all ways exercise can end up draining rather than energising. That lovely post-workout glow can be short-lived if you've pushed too hard, leaving tiredness in its wake.

A good strategy is to ease in gradually. Too much too soon tends to backfire, leaving you worn out and reaching for sugary snacks for a quick lift. Some people thrive on high-intensity workouts, others feel their best with a long walk and some Pilates. Finding what genuinely suits you and your body makes all the difference – the key is that it leaves you feeling good. If it consistently doesn't, it may be time to rethink your approach and give yourself more recovery.

4. Reconsider Coffee

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

It works partly by blocking adenosine, the chemical messenger that helps us feel sleepy and signals when it's time to rest. For many people, leaning on caffeine too heavily can nudge them into a cycle of feeling tired, reaching for another cup, and struggling to settle later on.

The slump some of us feel a few hours after a big coffee can be a sign we've had a bit too much. Caffeine can also disturb sleep if it's had late in the day, which then feeds back into feeling tired the next morning.

If you enjoy coffee and want it to be part of your routine, try having it at times that fit more comfortably with your natural rhythm. Many of us reach for a cup the moment we wake, but our bodies are already naturally alert first thing. Some people find they 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. Practice Mindfulness

Most of us aren't 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 busy-ness and juggling, it's little wonder so many of us feel frazzled. This is part of why mindfulness has seen such a resurgence – as a gentle way to balance out the chaos of everyday life.

Mindfulness, a practice rooted in ancient traditions such as Buddhism, yoga, meditation, zen and Taoism, is in many ways the opposite of multitasking. Practising mindfulness means bringing your full attention to what you are doing in the present moment.

That might be your breath or the sensations in your body during a sitting practice, or it might be while driving, cooking or walking – any everyday activity where the mind tends to wander off elsewhere.

Mindfulness is a lovely way to restore a sense of calm in mind and body, and many people find it leaves them feeling refreshed. Thinking takes real effort, so learning to let go of endless circling thoughts can help us feel more focused, settled and present in everyday life. You can learn more about how to practise mindfulness in this blog post.

More energy output doesn't always mean more energy input. By gently bringing in these habits, we move closer to a more natural state where we live in harmony with nature's rhythm and our own biology. Feel brighter with these 5 energising diffuser blends.

FAQs

Why do I feel tired even when I'm getting enough sleep?

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

Does coffee really give me energy?

Caffeine can create a feeling of alertness by blocking the messenger that makes us feel sleepy, but for many people that lift is followed by a dip. Timing it well and not overdoing it can help 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 from person to person. 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's the best type of exercise for more energy?

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