Summer sluggishness? 5 gentle ways to feel more energised

Summer is often associated with beach days, BBQs in the garden, longer daylight hours, and warm evenings. But while it’s one of the most enjoyable times of the year, it can also leave you feeling more tired than expected.

Rising temperatures, disrupted sleep, dehydration and busy social calendars can all contribute to summer fatigue, making it harder to stay energised throughout the day.

If you’re wondering how to boost your energy levels this summer, these five simple tips can help you feel refreshed, motivated and ready to make the most of the season.

1. Stay hydrated

Starting off with one of the most important tips of all – keeping hydrated! One of the most common causes of fatigue during the warmer months is dehydration.

As temperatures rise, we naturally lose more fluids through sweating. Even mild dehydration can affect concentration, mood, and energy levels, leaving you feeling sluggish and unfocused.¹

Aim to drink 1.5-2L of water throughout the day. You can also increase your fluid intake with:

Kefir
Fresh juices
Smoothies
Iced herbal teas/cold brew teas
Homemade fruit ice lollies
Fruits such as watermelon, cucumber and oranges

2. Choose light meals

Heavy meals can leave you feeling sluggish, especially in hot weather. Instead, choose lighter meals that provide steady energy without weighing you down.

Great summer meal ideas include:

Colourful salads
Smoothie bowls
Grilled chicken or fish
Whole grains like quinoa or bulgur wheat
Plenty of seasonal vegetables

Healthy snacks can also help maintain energy levels between meals, such as:

Live yoghurt with fresh berries
Hummus with veggie sticks
Mixed nuts and seeds
Fresh fruit

Easy Summer Swaps

Instead of…	Try…
Heavy tomato pasta sauces	Pesto or olive oil with cherry tomatoes, basil and lemon
White bread sandwiches	Wholegrain wraps or lettuce wraps
White rice	Quinoa or other whole grains

Eating little and often can also help prevent the afternoon energy slump.

3. Sleep easy

Longer daylight hours and warmer nights can make it harder to get a good night’s sleep. Try these simple ways to sleep better during the summer:

Keep your bedroom cool with a fan or open window
Close curtains or blinds during the day to block heat
Wear lightweight, breathable fabrics such as cotton
Take a cool or lukewarm shower before bed
Avoid screens for at least an hour before bedtime, as blue light can suppress melatonin production and disrupt sleep²

If warm nights are making it difficult to drift off, Ashwagandha might hold the key! Renown for its sleep aid abilities, Chuckling Goat’s Premium Ashwagandha Tincture may help you unwind naturally before bedtime.

Our Sing Me To Sleep Tea is another evening favourite. Better still, all of our herbal teas can also be enjoyed as refreshing cold brews, making them perfect for warm summer evenings.

4. Keep moving!

When temperatures soar, exercising might be the last thing you feel like doing. However, regular movement is one of the best natural ways to increase energy levels.³ This can range from a workout at the gym to a gentle walk around the park. Try a morning walk, cycling, yoga, swimming or even just 10 minutes of stretching.

Double up on the benefits and take your exercise outside! Time in nature has been shown to reduce stress and improve overall wellbeing, making it even easier to recharge both mentally and physically.

Need an extra boost?

Our Get Me Through The Day Tea is is naturally caffeine-free and has been carefully blended to support sustained energy throughout the day.
Used for centuries in traditional herbal medicine, Siberian Ginseng is known for its ability to increase energy and focus. You can read more about it here.

5. Make time to recharge

Summer is often packed with social events, travel, and celebrations, but it’s just as important to make time to slow down.

Building regular moments of rest into your week allows both your body and mind to recover, helping you feel more energised in the long run.

Ashwagandha is well known not only for supporting restful sleep, but also for helping the body adapt to everyday stress, making it an ideal companion during busy periods.

Rest can also benefit your digestive health.

When you’re relaxed, your parasympathetic nervous system – often called the “rest and digest” system – also relaxes, leading to healthy digestion and overall wellbeing.⁴

Sometimes, the most productive thing you can do is simply take a break.

Has the hot weather got you yawning by lunchtime? Read our guide on how to beat the afternoon slump naturally for more simple tips to help you stay energised all day long.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.