Out of energy? 5 simple tips to fight fatigue

Do you often feel like you’re running on empty, constantly trying to catch up and struggling to find the energy to face each new day?

You’re not alone. Many people experience persistent low energy that affects their mood, productivity, and overall wellbeing. In fact, research shows that around one in eight UK adults struggle with feeling tired all the time, making even everyday tasks feel more challenging.¹

Low energy can leave you feeling stuck in a frustrating cycle. The good news is that small changes to your daily routine can make a meaningful difference and help you feel more energised.

What causes low energy & fatigue?

There are many reasons why you may experience low energy levels. Understanding the possible causes can help you identify changes that may support better energy and wellbeing.

Poor sleep quality or insufficient rest, which leaves you feeling drained even after a full night’s sleep.
Sedentary lifestyles and lack of physical activity, which can decrease vitality.
Nutritional deficiencies, such as lacking essential vitamins and minerals, that can drain your energy.
Dehydration, which often causes tiredness and sluggishness.
High stress levels and burnout from overwork, leading to emotional and physical exhaustion.

While lifestyle factors are often linked to low energy, ongoing fatigue can sometimes be a sign of an underlying health condition.

If you experience persistent tiredness, especially alongside other symptoms or changes in your health, it’s important to speak to your GP for advice and support.

How to fight fatigue & boost your energy levels

There are some quick and simple strategies you can apply right now to start boosting your energy levels and maintain them throughout even the busiest days.

Small adjustments in your routine can make a significant difference and help you start feeling more refreshed and resilient.

1. Prioritise quality sleep

Getting enough good quality sleep is like giving your body a nightly recharge. Set a calming bedtime routine and keep a consistent sleep schedule to help your internal clock stay on track. When you give your body enough time to properly rest and recover, you’re more likely to wake feeling refreshed and ready for the day.

2. Add more movement to your day

Simple movement can really benefit your energy levels. A short daily walk, or some basic yoga stretches helps boost circulation. This means more oxygen and nutrients reach your muscles and brain, leaving you feeling more alert and energised.

It’s also a great way to clear your mind and break up long periods of sitting. Even 15 to 30 minutes of gentle activity can give you a natural energy boost² that lasts through the day.

3. Choose nutrient-dense foods

Fuelling your body with the right foods helps to balance your energy levels throughout the day.

Aim to include a variety of:

Fruits and vegetables
Protein sources such as chicken, fish, eggs, beans, and lentils
Whole grains such as oats or brown rice
Healthy fats such as nuts, seeds, and avocado

These foods provide a steady supply of nutrients and energy, helping to avoid the highs and crashes often associated with sugary foods.

Staying hydrated is also essential. Drinking enough water throughout the day supports normal body function and can help prevent feelings of tiredness.³

4. Reduce stress

Stress can quietly drain you without you realising it, so taking a few minutes each day to breathe, meditate, or practice mindfulness can make a big difference. Even closing your eyes and focusing on your breath for five minutes can help lower anxiety and improve mood.⁴

It all gives your mind an escape from worries and mental clutter. Over time, these small moments of calm can help you feel more in control, less overwhelmed, and revitalised to handle challenges.