Ashwin Lewis
Feeling tired and lacking energy is a common issue, with only 35% of American adults reporting that they get the recommended seven hours of sleep each night. While the obvious remedy is to get more sleep, there are short-term solutions to help you feel more energized when you haven't had enough rest. These include drinking water, eating healthy, exercising, relaxation techniques, and more. Let's explore some practical ways to boost your energy levels when you haven't gotten enough sleep.
| Characteristics | Values |
|---|---|
| Consistent wake-up time | Avoid sleeping in or taking the day off to sleep |
| Short naps | Take them early in the day |
| Stay hydrated | Drink lots of water |
| Avoid junk food | Eat small, frequent meals |
| Exercise | Go for a short walk |
| Relaxation techniques | Breathing exercises, meditation, self-hypnosis, yoga, tai chi |
| Exposure to bright light | Spend at least 30 minutes a day outside in natural sunlight |
| Caffeine | Use it judiciously |
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What You'll Learn
Take a short walk or a cold shower
Taking a short walk is a great way to boost your energy when you haven't had enough sleep. Walking pumps oxygen through your veins, brain, and muscles, which will make you feel more alert and refreshed. You don't need to go for a long walk to feel the benefits—even a quick 10-minute walk can increase your energy for up to two hours. If you work at a desk, try to get up frequently for a short walk, and consider walking to a restaurant for your lunch break or finding a nice outdoor spot to eat.
If walking isn't your thing, or you're unable to do it, then taking a cold shower might be the answer. Cold showers can make you feel more alert, and they also have other benefits, such as giving you shiny hair and clearer skin. If you find the cold stressful, try writing a list of the benefits of cold showers to help you feel more positive about taking one.
Of course, it's always a good idea to address the root cause of your lack of sleep, if possible. If you're struggling with fatigue, it's worth speaking to a medical professional to rule out any underlying health issues.
In the meantime, there are other ways to boost your energy levels throughout the day. Staying hydrated is important, as dehydration can make you feel sluggish. Drinking water will help to combat this, and it's also a good idea to eat foods that are high in water, such as fruits and vegetables.
Exercising is another way to boost your energy, and it doesn't have to be a full workout—even light exercise can help. Yoga, for example, is a great way to reduce stress and boost your energy levels.
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Drink water and avoid caffeine
Drinking water is an essential part of staying energized when you haven't had enough sleep. Dehydration can make you feel sluggish and tired, so it's important to stay properly hydrated by drinking enough water throughout the day. Aim for an ounce of water for every pound of body weight, and talk to your doctor if you have concerns about your hydration levels.
In addition to drinking water, avoiding caffeine can also help you feel more energized when you're sleep-deprived. While a cup of coffee or tea might be your go-to when you're feeling tired, caffeine can actually make you feel more tired in the long run. Caffeine causes blood sugar spikes, leading to a surge of high energy followed by a crash that can leave you feeling even more sleepy. Too much caffeine can also lead to dehydration and restlessness, so it's best to limit your intake if you're already feeling tired.
Instead of reaching for a caffeinated drink, try a glass of cold water to help you feel more awake. A splash of cold water on your face can also help renew your energy and make you feel more alert by drawing circulation upward toward your head.
If you're looking for an alternative to water, consider herbal tea or an energy drink powder that you can mix into your water. Some people find that tea or matcha keeps them more energized and focused than coffee, especially when they haven't had enough sleep. TrueLemon energy drink mixes, for example, come in a powder form that you can add to your water for a boost of energy.
In addition to staying hydrated, make sure to eat regular meals and snacks to keep your blood sugar stable throughout the day. A combination of carbohydrates, proteins, and healthy fats will give you sustained energy and help prevent blood sugar spikes. Try to avoid sweets and junk food, as these can lead to blood sugar crashes and leave you feeling worse. Instead, opt for foods with a low sugar index, such as unsweetened low-fat Greek yogurt with unsweetened granola or an apple with peanut butter.
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Eat small, healthy meals
Eating small, healthy meals can help you feel more energetic when you haven't had enough sleep. Firstly, it's important to keep your blood sugar levels steady throughout the day. When we go for long periods without eating, our blood sugar levels drop, which can make us feel more fatigued and tired. Eating small, healthy meals at regular intervals can prevent this.
Registered dietitian-nutritionist Lauren Manganiello recommends eating small, frequent meals to keep blood sugar levels steady. This approach also helps to prevent overeating, which can make us feel sluggish and less energetic.
Nutritionist Molly Morgan also highlights the importance of eating regular meals, and suggests that eating lunch outside can help boost your energy levels.
In addition to eating small meals, it's important to consider the types of food you're consuming. Eating foods with a low glycemic index, such as whole grains, high-fiber vegetables, nuts, and healthy oils like olive oil, can provide a slow release of energy. These foods help to avoid the energy lag that occurs after consuming quickly absorbed sugars or refined starches.
It's also beneficial to include both protein and carbohydrates in your meals. Consuming a combination of these macronutrients within two hours after a heavy workout can help lessen the initial energy loss.
By focusing on eating small, healthy meals, you can help maintain stable blood sugar levels and provide your body with a consistent source of energy, even when you're running low on sleep.
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Practice breathing exercises
Breathing exercises can be a powerful way to manage stress and promote relaxation. They can be especially useful when you're feeling tired as they can help you feel more energized and happy.
Diaphragmatic breathing
This technique, also known as belly breathing, involves breathing into your diaphragm, which activates the parasympathetic nervous system, helping your body to rest. It can also lower your blood pressure and cortisol levels, contributing to feelings of stress.
Here's how to try diaphragmatic breathing:
- Lie down, placing one hand on your upper chest and the other hand on your belly, just below your rib cage.
- Breathe in through your nose so that your belly pushes against your hand.
4-7-8 breathing
This technique is a form of deep breathing that can help to relax your body and calm your mind.
Here's how to do it:
- Part your lips gently.
- Exhale completely, making a breathy whooshing sound.
- Inhale silently through your nose for a count of four seconds.
- Hold your breath for a count of seven seconds.
- Exhale through your mouth for a count of eight seconds, making a whooshing sound again.
Alternate nostril breathing
This technique is a form of dual-focused breathing, which can help distract from other thoughts causing stress.
Here's how to do it:
- Exhale through both nostrils.
- Close your right nostril and inhale through your left nostril.
- Open your right nostril and close your left nostril.
- Inhale through your right nostril.
- Close your right nostril and open your left nostril.
- Exhale through your left nostril.
Bhramari pranayama
This technique can quickly reduce your breathing and heart rate, which can be calming and help prepare your body for sleep.
Here's how to do it:
- Take a long, deep inhale.
- Exhale fully while focusing intently on your body and how it feels.
- After doing this a few times, slow down your exhale so that it's twice as long as your inhale.
Three-part breathing
This technique can help you relax and prepare for sleep.
- Lie on your back with your knees bent over a pillow or sit in a chair.
- Place one hand flat against your chest and the other on your stomach.
- Take slow, deep breaths through your nose, keeping the hand on your chest still as the hand on your stomach rises and falls with your breaths.
- Breathe slowly through pursed lips.
- Eventually, aim to breathe in and out without your chest moving.
Buteyko breathing
This technique can help you manage your breathing and reset to a typical breathing rhythm.
- Sit in bed with your mouth gently closed (not pursed) and breathe through your nose at a natural pace for about 30 seconds.
- Breathe a bit more intentionally in and out through your nose once.
- Gently pinch your nose closed with your thumb and forefinger, keeping your mouth closed as well, until you feel that you need to take a breath again.
- With your mouth still closed, take a deep breath in and out through your nose again.
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Spend time outside
Spending time outside in natural sunlight is a great way to boost your energy levels when you haven't had enough sleep. Our bodies are influenced by daylight, which regulates our sleep-wake cycle. Sleep experts recommend an hour of morning sunlight if you have insomnia. Even a short step outside for some fresh air can revive your senses and make you feel more alert.
Exercising outdoors is an excellent way to increase your energy and reduce fatigue. A 2006 study by the University of Georgia found that exercise was more effective in increasing energy than some sleep medication. A short walk can help wake up your body and boost your energy levels. You could try a brisk 10-minute walk during your lunch break to increase oxygen flow to your brain and muscles, making you feel more alert and refreshed.
If you work at a desk, try to get up and move around frequently. You could walk to a restaurant for your lunch break or find a nice outdoor spot to eat it. Even if you're too tired for a full workout, some light exercise will help wake up your body and improve your overall mood.
Being outside in natural light can also help if you're struggling with your mood and feeling irritable due to a lack of sleep. Exposure to bright light can reduce sleepiness and increase alertness, so try to get outside in the fresh air and natural sunlight to give yourself an energy boost.
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Frequently asked questions
While getting enough sleep is the best way to feel energized, there are a few things you can do to boost your energy levels without sleep. These include exercising, drinking plenty of water, eating healthy meals, and spending time outside in natural sunlight.
There are several natural ways to boost your energy levels, including relaxation techniques such as deep breathing exercises, meditation, yoga, and tai chi. Spending time in bright light can also increase alertness and reduce sleepiness.
Exercise helps increase energy and reduce fatigue by pumping oxygen through your veins, brain, and muscles. It also improves the quality of your sleep, so you wake up feeling more rested.
Eating regular, healthy meals can help stabilize your blood sugar levels and maintain your energy throughout the day. Opt for foods with a low glycemic index, such as whole grains, high-fiber vegetables, nuts, and healthy oils like olive oil.
Dehydration can cause fatigue and make you feel sluggish. Drinking plenty of water is important because when you're sleep-deprived, your cells need extra water to function optimally.
