Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More Next
    • 9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More Next
    • How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More Next
  • Health Conditions A-Z

    Health Conditions A-Z

    See All Health Conditions A-Z

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See All News

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet is not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See All Fitness

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See All Beauty

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See All Mind & Body

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Health Diversity and Inclusion
    • Resolution Reboot
    • Wellness Warriors
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
    • Health Reviews
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow Us

  1. Home Chevron Right
  2. Mind & Body Chevron Right
  3. How to Get More Energy, From Morning to Night

How to Get More Energy, From Morning to Night

By Virginia Sole-Smith
Updated January 27, 2021
Skip gallery slides
Save Pin
Credit: Getty
Until someone invents a healthy (and legal!) pep pill, here's the next best thing: simple, proven tactics that keep you powered up morning, afternoon, and night.
Start Slideshow

1 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

All-day energy

Credit: Getty Images

We work, we plan, we organize, we go, fueling ourselves on coffee and pure determination. Until, that is, we fall onto the sofa in a stupor. More of us are struggling with energy issues, experts say; they point to the weak economy, which has us working harder and plugging in longer, and the belief that we can have it all (so what if we’re up till midnight making it happen).

“Just like houseplants need water, our energy reserves need regular replenishing," says psychologist Michelle Segar, PhD, associate director of the Sport, Health, and Activity Research and Policy Center for Women and Girls at the University of Michigan.

To the rescue: strategies that will keep you humming along—and, happily, don’t take much effort.

1 of 20

Advertisement
Advertisement

2 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Stay energized all morning

Credit: Getty

What works against your a.m. mojo: "We've been essentially in a starvation state all night," says Gregory Dodell, MD, an endocrinologist in New York City.

What's working for you: "At the same time, we experience spikes in cortisol and testosterone, important hormones for energy that help get us moving," Dr. Dodell adds.

You want to fuel up and max out that hormone high. The plan: Lights! Action! Breakfast!

2 of 20

3 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Don't delay the day

Credit: Getty

It’s so tempting to hit snooze when your alarm goes off in the morning. Problem is, “by falling back asleep you could be interrupting the hormone cycle, which can make it harder to get going,” Dr. Dodell says.

Better to just set your alarm for 15 minutes later—and keep your clock across the room so you can’t reach out and silence it.

3 of 20

Advertisement

4 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Let in light

Credit: Getty

"Artificial or natural, light helps optimize the body's wake-up processes," says Michael Terman, PhD, director of the Center for Light Treatment and Biological Rhythms at Columbia Presbyterian Medical Center in New York City. Roll up the shades or, if it's still dark outside, turn on lights.

Terman recommends compact fluorescent bulbs (CFLs) labeled "cool white" or "daylight." They're not just good for Mother Earth, he says: "CFLs with these color temperatures emit a white light closer to outdoor light than the yellowish kind from incandescents."

4 of 20

5 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Ease into things

Credit: Getty

"Roll out of bed and into the frenetic pace of getting everybody ready and you're exhausted right out of the gate," says time-management expert Julie Morgenstern, author of Never Check E-mail in the Morning.

Get up 15 minutes before the kids so you can shower and get dressed. And, yes, avoid the siren call of email: "Facing an onslaught of to-dos can be a big drain if you haven't cleared your mind first."

5 of 20

6 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Get moving

Credit: Getty

Not an a.m. exerciser? Rethink your idea of a workout. In a University of Georgia study, people who did a low-intensity aerobic activity (think a leisurely walk) three times a week had a greater reduction in fatigue levels than folks who did higher intensity workouts (like a faster-paced walk with hills) for the same amount of time.

If you tend to drag in the morning or you’re overall exhausted, a tough workout can be more draining than invigorating. “And if you’re not in top shape, a high-intensity workout forces you to expend major energy, leaving your body tired,” says exercise physiologist Michael Bracko, EdD.

Motivation to do some activity: The study found regular exercise generally increased energy levels by 20%.

6 of 20

Advertisement
Advertisement
Advertisement

7 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Eat more breakfast

Credit: Getty

“If you have just a bagel and coffee, you get a quick stimulant from the caffeine and quick energy from the carbs—a recipe for a crash,” says Ashley Koff, RD, coauthor of Mom Energy: A Simple Plan to Live Fully Charged.

Instead, go for a mix of unrefined carbs (for fast energy) plus lean protein and healthy fat (which take longer to digest, giving you more staying power). Think a scrambled egg in a whole-grain tortilla or oatmeal topped with nuts.

7 of 20

8 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Work in chunks

Credit: Getty

Don't stay glued to your desk chair—your body needs occasional movement to change channels and get oxygen flowing (so you’re alert enough to address request No. 5,739 from the boss).

"Most of us can’t stay focused on one task for longer than 90 minutes, anyway," says Tony Schwartz, president and CEO of the Energy Project, a group that boosts business productivity.

Get up and talk with people instead of emailing—or at least stand while you’re on the phone.

8 of 20

9 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Keep your pep up in the afternoon

Credit: Getty

If your energy level dips between 2 and 4 in the afternoon, it's official: You're human.

"The spike of hormones that gets us moving in the morning is leveling off, and many people have a big lunch and then sit at a desk for the rest of the afternoon, all of which can cause a slump," Dr. Dodell says. Strategic eating and a bit of movement will help.

9 of 20

Advertisement
Advertisement
Advertisement

10 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Take a multivitamin at lunch

Credit: Getty

And consider adding a B-complex for extra pep. "We actually get an energy boost from vitamins but we usually don't notice because most of us wash them down with coffee or tea," Koff points out.

This is not permission to have a multi and soda for lunch; you need some calories, preferably from a balanced meal, for all-afternoon energy.

10 of 20

11 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Don't fear carbs

Credit: Getty

Salad greens with chicken is lovely, but no carbs means no quick energy. Have a piece of fruit, too, or add black beans for carbs plus additional protein.

11 of 20

12 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Avoid rich foods

Credit: Getty

You know the Cheeseburger Effect—the haze that sets in after a fatty lunch.

Donald Hensrud, MD, a specialist in preventive medicine and nutrition with the Mayo Clinic says, "When blood samples are analyzed after people eat heavy meals, they almost look creamy, and the fat in this blood may displace oxygen." One word: ugh.

12 of 20

Advertisement
Advertisement
Advertisement

13 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Head outdoors

Credit: Getty

If you're one of the 34 percent of employees who eats lunch at her desk, digest this: Sunshine helps boost levels of vitamin D, and research suggests that adequate amounts may play a role in sustaining energy. Experts suspect D helps regulate metabolism and insulin secretion, which both have an impact on energy.

13 of 20

14 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Stretch!

Credit: Getty

"In the middle of the afternoon, stand and do arm circles," Bracko says. "If you're in a cubicle, even ankle circles will do something for circulation."

14 of 20

15 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Give in to the snack attack

Credit: Getty

Protein and fiber will help the blood sugar boost last longer. Try Koff's DIY trail mix: nuts, high-fiber cereal, hemp seeds, coconut, and dark chocolate chips.

15 of 20

Advertisement
Advertisement
Advertisement

16 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Beat evening burnout

Credit: Getty

You're on your last reserves of energizing hormones. Meanwhile, melatonin—which regulates sleep—starts to rise. Thing is, you've got stuff to do! The goal: Stay revved without over-wiring yourself.

16 of 20

17 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Have a work-to-home transition ritual

Credit: Getty

"It'll give you energy to focus on and enjoy your evening," Morgenstern says. Consider leaving work early once a week to do a run or an interval training class: "You'll get a metabolism boost that will perk you up for 60 to 90 minutes afterward," Bracko says.

Other days, switch gears by listening to music as you commute or slipping into comfy clothes pre-dinner.

17 of 20

18 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Down the relaxing glass of wine first

Credit: Getty

You want to avoid alcohol for two hours before bed: It causes restless sleep, translating to less pep and focus tomorrow.

18 of 20

Advertisement
Advertisement
Advertisement

19 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Couch potato with a purpose

Credit: Getty

"Sitting on the sofa and channel-surfing can exacerbate inertia," says Segar. Watch just a favorite show or two; stretch if you get sluggish.

19 of 20

20 of 20

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Understand late-night cravings

Credit: Getty

"They usually mean you're sleepy, not hungry—you've kept your brain awake too long and it needs a glucose hit to stay up!" explains Koff. Go for something light and easy to digest, like half a plain Greek yogurt with berries or hot chocolate made with almond milk and dark chocolate at least an hour before bed.

Experts agree that banking a good night's sleep is the best way to have another energy-tastic day tomorrow.

20 of 20

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Virginia Sole-Smith

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 20 All-day energy
2 of 20 Stay energized all morning
3 of 20 Don't delay the day
4 of 20 Let in light
5 of 20 Ease into things
6 of 20 Get moving
7 of 20 Eat more breakfast
8 of 20 Work in chunks
9 of 20 Keep your pep up in the afternoon
10 of 20 Take a multivitamin at lunch
11 of 20 Don't fear carbs
12 of 20 Avoid rich foods
13 of 20 Head outdoors
14 of 20 Stretch!
15 of 20 Give in to the snack attack
16 of 20 Beat evening burnout
17 of 20 Have a work-to-home transition ritual
18 of 20 Down the relaxing glass of wine first
19 of 20 Couch potato with a purpose
20 of 20 Understand late-night cravings

Share options

Facebook Tweet Mail Email iphone Send Text Message

Login

Health.com

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Contact us
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Health.com is part of the Meredith Health Group. © Copyright 2021 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.health.com

View image

How to Get More Energy, From Morning to Night
this link is to an external site that may or may not meet accessibility guidelines.