We all know that feeling.. the post-lunch afternoon energy slump. Or worse-the all day fatigue- when life gets particularly busy or you didn’t get a good night of sleep. It affects your mood and zaps productivity.

I’ve recently been on a mission to find ways to improve my energy throughout the day and have luckily found a handful of things to really work well!

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This post is only intended to be general information for public use. This information does not replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition, always seek the advice of a doctor or other qualified health professional.

Morning Light/Light Therapy Lamp

Did you know that morning light sets our circadian rhythm for the day? That means that our sleep/wake cycle, mood and alertness are all impacted by whether or not we get sunlight in the morning. Getting adequate morning light exposure has been linked to positive mental health outcomes and is even used to support people experiencing seasonal affective disorder. It quite literally sets our rhythm for the day. Sounds pretty important right?

If you wake up feeling groggy and stay low energy throughout the day try getting out in natural sunlight as soon as possible upon waking. And if that’s not a practical start to your day- a light therapy lamp may be for you!

I’m 2 weeks in to using this lamp as early in the day as possible and noticed a difference in my mood and energy on the very first day. While these lamps can be used for more than 10 minutes per day that is all I’ve had time for in the morning and the effect has been worth it!

Reminder: Consult your healthcare provider regarding your personal health needs and refer to the manufacturer’s guidelines before using a light therapy lamp!

2. A Well-Balanced Snack

Regulating blood sugar helps keep energy levels steady throughout the day. When your blood sugar crashes you may find yourself feeling hungry, agitated (hangry), shaky or weak. That’s enough to nudge most of us to quickly reach for a snack. But WHAT you eat in those moments (and throughout the day as a whole) can have a big impact on your energy!

The three components of an energizing snack without the crash are fat, protein and fiber. So next time try reaching for something with a little of each. Here are some easy ideas:

Whole grain cereal with whole milk
Slice of turkey and cheese with whole wheat crackers
Veggies and hummus
Greek yogurt with fruit and nuts
Whole grain toast with peanut butter and drizzle of honey

3. Nervous System Reset

This is a gooood one. Especially when you’re feeling frazzled-tired. You know, you’re not just worn out but you’re worn out AND overwhelmed all at the same time. Maybe your mind is racing or you’re feeling over-stimulated. Reset with a nap, a meditation, or my new favorite- Yoga Nidra!

Yoga Nidra is a form of deep relaxation usually practiced by laying down and listening to a teacher-guided process for tapping into your autonomic nervous system. Session lengths can vary but I recently found this 10 minute video and have been using it whenever I get a chance!

4. Power Walk

When your goal is less about calming the nervous system and more about waking the heck up getting moving might be the way to go! Any form of light exercise may do the trick but a quick walk, especially in fresh air helps. Try a 10 minute mid-afternoon power walk every day for a week and see if your energy improves.

5. Hydrate with Electrolytes

We all know it’s important to stay hydrated and that being dehydrated can make you feel pretty awful. Low electrolyte levels can lead to feeling fatigued and generally not well. Electrolytes are essential minerals that support key body functions. And while yes, sports drinks contain electrolytes, many of them contain a ton of sugar. Luckily there are lower and no sugar options now available like these electrolyte packs!