Key takeaways:
- Sleep, diet and hydration are the most important factors
- Natural energy boosts are generally accessible, safe and cheap (or completely free). Lifestyle changes also matter.
- CBD is believed to help balance the endocrine system, from which mood, immunity and general health stem.
Energy is what lets us get things done. At its heart, there’s the literal, biological meaning of energy, which all species need. We get that from the nutritional value of burning the calories from the food and drink we consume. As we’ll discuss below, the kinds of food you eat make a huge difference.
But there’s also a secondary meaning of “energy” – it’s part of how you feel, from the moment you wake up to when your head hits the pillow at bedtime. It’s a measure of your motivation, and the physical and mental strength to power through life’s ups and downs. For this, we can count many things you can do if you want to know how to get more energy.
This article will cover the natural energy boosters and will focus on the things that you can start doing today, with just the things that nature and culture have bequeathed us. If you’re lacking energy, we’ll guide you through some invigorating changes that can turn your life around.
13 ways you can increase your energy levels naturally
1. Sleep – the number one factor
Feeling drowsy is the exact opposite of feeling energised, so it’s plain to see how sleep is the most important factor when it comes to energy. All animals sleep, although some species have pretty unusual ways of doing it. Basically, sleep is a fundamental part of being alive on Earth. We’ve evolved over millions of years to get the most out of the 24-hour day, and our brains and bodies perform important functions when we’re sleeping.
Most of us should aim for between 7 and 9 hours of sleep per night.¹ So if you’re an early riser, through choice or necessity, that means early nights. There is some evidence to suggest that phone use, computers and TV straight before bed can affect our sleep, as the blue light plays with our sense of time. Perhaps read a book or take a relaxing shower instead. Try to avoid caffeine after midday, too.
2. Stay hydrated throughout the day
The message is finally getting through – staying hydrated is vital to wellbeing. It wasn’t too long ago when you’d have to go to a camping shop to find a refillable water bottle, but now you can find them everywhere, and that’s because people want to have water to hand all day.
Water is another of those fundamental things that life needs, and not just because most of our body weight is water. Staying hydrated helps to stop or reduce muscle fatigue, which makes you need rest and generally feel lousy. It also feeds the brain and keeps you alert, more able to concentrate and problem-solve, and helps memory.²
And don’t forget – you don’t need expensive energy drinks or bottled spring water. In the UK and most developed nations, tap water is perfectly good, and is practically free.
3. Taking CBD might help
Research regularly suggests that cannabidiol (CBD) plays multiple roles in improving energy through a blend of physical and mental effects. A key reason is that it is linked with reduced anxiety and pain, both of which cause stress (which is exhausting in itself) and can influence sleep patterns (which affects how energetic you feel).
Another important link is with the endocrine system, a complex system of hormone-releasing glands, regulating everything from metabolism and appetite to the mood you’re in. Nature has finely tuned the system over millions of years, but modern life often gets in the way, causing imbalance that affects everything – including our energy levels and how we feel.
Science is still at the early stages of researching the effect of CBD oil on the endocrine system. However, evidence is stacking up that it helps to regulate the endocannabinoid system,³ smoothing off the spikes and keeping the body balanced and energised, just as nature intended.
4. Exercise regularly
We all know we should exercise, but how many of us skip the odd day … or week? Exercise is another way of helping us to reconnect with our prehistoric selves. When we were hunter-gatherers, exercise was just part of everyday life. It helped to keep our muscles and minds fit and active, so when they were really needed (in times of stress or when fight or flight instincts kicked in), we were better able to react. A lack of exercise makes everyday activities all the more tiring, and when we do have to push ourselves a bit more than usual, it can be exhausting.
You don’t necessarily need to work out at the gym every day to maintain a decent level of fitness. A brisk walk for 20–30 minutes a day goes a long way, so if you’re able to walk, skip the car or the bus when you go shopping.
5. Do stretching and yoga
Like exercise, stretching and yoga are excellent ways of keeping the body supple and strong, so you’re less likely to injure yourself doing everyday things or just pushing yourself a little. Start the day with a few stretches – touching your toes (or getting as close as you can), reaching for the sky on tiptoes, sitting with your legs apart and walking your hands forwards on the floor, and stretching your arms behind your back. Those two minutes will make all the difference, and you’ll start improving your flexibility and becoming less tired after daily activities.
Yoga takes all this to another level, especially if you do it in a class, where there are expert instructors and the guarantee of a calming environment with zero interruptions. Yoga has long been associated with reduced stress and enhanced mindfulness, both of which contribute to boosting your energy levels.
6. Eat balanced meals
A balanced diet is a must if you want to be healthy and alert. That generally means eating a broad spectrum of foods, so you can be sure you’re getting all the minerals, vitamins, fibre, complex carbohydrates, protein and healthy fats your body needs.
A diverse selection of fruits and vegetables is a good place to start. The “five a day” mantra is a handy way to remember, but if you can have more, and eat a wide variety of plants over the course of a week, that’s even better. This enormous mix of chemical compounds and minerals helps your immune system, which keeps you feeling better and more full of life. The carbs will bring the energy, so regulate those in line with the kinds of activities you’ll be doing. Protein helps with muscle building and repair, and speeds up recovery after you’ve exercised, meaning you’ll be generally less tired. Limit sugar and highly processed foods as much as you can.
7. Get morning sunlight exposure
Sleep is one part of your daily rhythm, but telling your body it’s time to wake up will also give you a significant energy boost.⁴ And the best way to do that is to get out in the sun, or even letting it in through a window. If you can combine it with a walk, a run or a cycle, even better.
That said, in the summer months, when the sun can rise long before 6 a.m., it might not be the wake-up call your body needs. Consider using blinds, blackout curtains or shutters to keep your bedroom dark until you want the light, especially if you have a bedroom that faces somewhere between northeast and southeast.
8. Don’t let work rule your life
It can be tough earning a living, with all the pressures that come with families, bills and putting food on the table, but work can also be an incredible drain on your energy. Trying to find a healthy work-life balance is vital, even if you really enjoy your job. It will help you to switch off from the pressures of work, so you can be spending time with people you love, doing hobbies or just chilling in the garden or at the park.
Stress prevents sleep, which is your most important lever when it comes to energy levels. But working late or starting early stretches out the time when you’re out of control of your life, and shifts your bedtime and wake-up time in directions that can start to encroach upon your natural rhythm.
Nobody’s claiming it’s easy to say no to your boss or to invest less time in your own business, but being mindful of the harm it could be doing is a good place to start working towards change.
9. Manage stress through meditation or mindfulness
Meditation is up there with yoga when it comes to practices that are as old as time. Certain cultures treat them as everyday parts of life, but in the industrialised West, we have become a little cynical about anything connected to mind, body and spirit.
However, the benefits of meditation and mindfulness are barely a cause for debate nowadays – health professionals almost universally agree that zoning out and being at one with your body and your mind will help to prevent stress, which is an important factor in fatigue management, and overall energy levels.
There’s no right or wrong way to meditate – have a look online and read books on the subject, and you’ll find the method that suits your lifestyle and your personality. Most techniques, however, rely on deep breathing exercises, focusing on your inhalation and exhalation, which you’ll find you can do pretty much anywhere, even for a few moments.
10. Manage your time
Energy is the opposite of fatigue, so make sure you have enough time to do the things you need to do. For busy people, that might mean sacrificing a little down time, or using tools, technology and other people to help you out rather than trying to tackle everything by yourself. Work with a diary if it helps, and spend a few minutes each day planning when you can do things, and stick to your schedule.
The great thing about this is that you can set in stone the times when you are not working, when you can do the things you enjoy, with the people you love. You can also make sure you include your sleep time and your time for other things in this list, like yoga, exercise, cooking and meditation. What seems like discipline at first quickly becomes routine, and you’ll soon be glad you started.
11. Spend time outdoors in nature
“Nature” is a pretty vague term, if we’re honest. There isn’t much land in the modern world that’s untouched by human hands, but there are certainly places that feel like nature, where the horizons are not interrupted by buildings, there’s hardly any noise, and where the air is that little bit cleaner. We’re talking about things like countryside walks, stretching your legs with a hill walk, doing some wild swimming or spending a day at the beach.
There’s no doubt that the feeling of invigoration that comes with being out in the open, combined with some mild physical exertion, is a fantastic way to minimise stress that has been building up. You feel like you’ve spent your time well, and that’s always important to your mental wellbeing.
12. Limit alcohol consumption, drugs and smoking
The stresses of life will often have us reaching for substances to take the edge off things. But if we’re being really honest, the best they can do is postpone the time when we’re back to being stressed. Quite aside from that, the health detriments that come from alcohol, smoking and other drugs are pretty well documented, and range from mild to severe, depending on the substance and how much you do it.
Anything that messes with your metabolism, your mental balance, your relationships, your judgement and your general health will inevitably end up adding to your stress and your fatigue, and will leave you feeling less energetic. A social glass of wine or a pint of beer with friends might be beneficial, but if you feel it’s becoming more than that, it could well be the source of your energy loss.
13. Keep your workspace well-lit and ventilated
Working from home is common nowadays, but for too many of us, it started out as an emergency measure in 2020 and ended up being a permanently unhealthy place to spend eight hours a day. If you’re working in a cramped, poorly-lit and badly-ventilated cubby hole in the corner of your home, you might be unwittingly adding to your stress levels, and that could be having an effect on your immune system, your sleep cycle and your overall wellbeing.
If you can change your space to somewhere near a window, with good airflow, you’ll start noticing the difference immediately. Remember to take breaks and walk around a bit, preferably outdoors. It all adds up to a feeling of de-stressing, which naturally boosts your energy.
The specific role of diet in boosting natural energy levels
Diet plays a key role in maintaining steady energy levels throughout the day by providing the essential nutrients, vitamins and minerals your body needs. It really helps if you choose foods that provide sustained energy release, rather than quick spikes followed by crashes. Look for these six components in particular:
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Complex carbohydrates, which provide steady glucose release, preventing those blood sugar fluctuations that can cause energy troughs.
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Healthy fats, which support hormone production and provide long-lasting fuel.
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Lean proteins, which support muscle function without introducing much extra fat.
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B vitamins, which help convert food into cellular energy.
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Iron, which ensures proper oxygen transport.
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Magnesium, which supports hundreds of processes involved in energy production.
Low energy? Try introducing these foods into your diet
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Oats - Rich in complex carbohydrates and B vitamins, providing slow-release energy
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Quinoa - A complete protein containing essential amino acids, plus iron and magnesium for enhanced oxygen transport
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Sweet potatoes - Complex carbohydrates with beta-carotene and potassium, supporting steady blood sugar levels
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Bananas - Natural sugars, potassium and vitamin B6 for quick energy and muscle function support
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Spinach - High in iron, folate and nitrates, improving oxygen delivery and reducing fatigue
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Almonds - Contain healthy fats, protein and magnesium for sustained energy and muscle function
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Greek yogurt - Protein and probiotics supporting gut health and a steady metabolism
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Salmon - Omega-3 fatty acids and B vitamins supporting brain function and reducing inflammation
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Eggs - Protein and choline for brain health, an energy fundamental
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Dark chocolate - Natural caffeine, theobromine and antioxidants for mental alertness
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Green tea - L-theanine and caffeine, providing calm, sustained energy without the jitters
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Chia seeds - Omega-3, fibre and protein for stable blood sugar and lasting energy
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Lentils - Complex carbs, protein and iron supporting steady energy and oxygen transport
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Blueberries - Antioxidants and natural sugars, protecting cells while providing quick energy
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Brown rice - Complex carbohydrates and B vitamins for gradual energy release
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Beets - Nitrates improve blood flow and oxygen delivery to muscles and brain
CBD and your diet
CBD may contribute to a healthy diet by supporting better sleep quality, reducing stress-related fatigue and promoting overall wellness. Timing and dosage can have a profound effect, but people tend to choose when they take it, and how much, based on their lifestyle. It’s also worth noting that this isn’t the narcotic form of cannabis, so although it might not give you “the munchies” as such, it does interact with the endocrine system, and for some people (not all), it can lead to an increase in hunger.
For morning people, try adding CBD oil to smoothies with energy-boosting fruits and vegetables, or take CBD capsules with your breakfast, as some people claim it reduces stress throughout the day. CBD has been linked with better sleep quality when taken with magnesium-rich foods like dark leafy greens, and could lead to more morning energy.
You might find CBD helpful 30–60 minutes before a workout or a run (when combined with energy-supporting snacks like bananas and almonds).
It’s usually best not to dive in too quickly. Let your body get used to the benefits, so start with low doses (5–10mg). We strongly urge you to consult your healthcare professionals if you’re in any doubt, especially if you’re already taking other supplements or medications.
Conclusion
At any given moment, we might be experiencing a real go-getter’s feeling of energy and euphoria … or we could feel down in the dumps and ready to go to bed. Most of the time, we’re somewhere in between. Your experience of being energised or not can come from any number of external factors, such as stress, diet, water or sleep.
The good news is that many of the factors are within your control. A growing number of people are including CBD oil in their daily energy boosting routines, and as one of the UK’s leading manufacturers and suppliers, we’re here to do our bit to help you reach your energy goals. Unlocking your energy takes the lid off your potential in health, family, career and quality of life.
