How to Maximize Your Energy Levels If You Always Feel Drained and Tired

Forty-five percent of Americans report they feel drained and tired up to three times a week. Do you fall into this category? If so, there are things you can do to maximize your energy levels and make the most of your day. Check out my top six tips below!


Check Your Motivation

“Passion is energy. Feel the power that comes from focusing on what excites you.” Oprah Winfrey

Some people feel drained and tired because they have forgotten their motivation. When you drift through life without a clear target, you may begin to struggle with energy levels.

Ask what you can do to keep yourself moving forward. It could be reminding yourself of your goals, charting your progress, or checking in with an accountability partner. For some people, music can be a big motivator.

Reconnecting with stories about people who inspire you and have already accomplished what you’re trying to achieve can help propel you forward and keep you moving in the right direction. Find out what motivates you, and be prepared to utilize it when you have low energy levels!


Assess Your Sleeping Patterns

Quality sleep is essential for cognitive function, body repair, and adequate energy levels. So, if you always feel drained and tired, consider these tips:

  1. Ensure your mattress fits your body’s needs, and replace it every 6-8 years. Your bed should not feel saggy, have noisy springs, or cause you to wake up with muscle stiffness.
  2. Stick to a consistent sleep schedule. Most adults need around seven hours of sleep nightly to wake up well-rested. Try to go to bed around the same time and avoid long daytime naps.
  3. Sleep in a relaxing environment. Keep your bedroom cool, quiet, and dark – avoid phone screens and TVs before bedtime.
  4. Do calming activities before bed, like a warm bath, deep breathing, or meditation. Also, while daily exercise helps promote better sleep, avoid working out at least one hour before bedtime.


Ensure You Hydrate and Fuel Your Body Properly

If your body isn’t fueled correctly, it will be sluggish. The following nutritional tips are crucial for higher energy levels:

  • Ensure you’re eating nutrient-dense foods. Did you know deficiencies in vitamins B2, B3, B5, B6, B9, B12, D, and C, and iron and magnesium are linked to fatigue? So, if you always feel drained and tired, fuel your body with foods containing these nutrients!
  • Eat the proper amount of food for your body. Don’t undereat, overeat, or eat too many refined sugars and highly-processed grains.
  • Studies show dehydration leads to low energy levels, so stay well-hydrated throughout the day.
  • Check for food allergies and avoid those foods. For decades, I ate eggs for added protein and health benefits. It wasn’t until later in life that I discovered I’m allergic to eggs!
  • Lastly, for higher energy levels, limit caffeine and alcohol intake.


Give Yourself Time to Recharge

Giving yourself a break isn’t about being lazy. It’s about recharging because no one can go full steam ahead every day. If you try, sooner or later you’re going to run out of steam. You need to recharge your battery, and when you do, you can get back at it with even more energy than you did when you started.

Taking a break gives me time to clear my head, decompress, and then get right back at it. And when I do, I’m more focused, and I’m in attack mode. Whether it’s returning from a run, hike, bike ride, or even a 20-minute break during the workday, I’m not only refreshed and full of energy, but that’s when I have some of my best ideas.


Use Other Biohacks For Higher Energy Levels

In an earlier blog post, I discussed my biohacking routine and how it helped me recover from a quad injury. If you missed it and aren’t sure what biohacking is, it’s when someone makes purposeful changes to “hack” their body’s biology, helping increase energy levels, health, and physical performance.

Quick note: Before beginning a new biohacking routine, please speak to your healthcare professional.

So, what biohacks can help when you feel drained and tired? Check these out!

  1. Good, old-fashioned sweating! Exercise vigorously and make your body sweat, clearing toxins and junk out of your body.
  2. Take a cold shower or do cold plunges, which help you to feel alert and refreshed.
  3. Get outside and enjoy the natural sunlight. Morning light exposure is excellent; many biohackers take short morning walks instead of drinking coffee.
  4. Use red light therapy. This therapy is believed to produce a biochemical effect in your cell’s powerhouse, promoting tissue repair.
  5. Consider intermittent fasting, which is like an ongoing body detox.
  6. Infrared sauna therapy extracts toxins, improves circulation, and promotes higher energy levels.
  7. Lastly, if your healthcare provider approves, consider using supplements that help boost energy.


Speak With Your Healthcare Professional

Several medical conditions can cause people to feel drained and tired. Anemia, sleep apnea, diabetes, underactive thyroid, depression, and several other disorders can cause fatigue. If you think your lack of energy may be caused by one of these illnesses, speak to your healthcare provider as soon as possible.


Final Thoughts

If you are often drained and tired, that feeling doesn’t have to be your new “norm.” Checking your motivation, getting proper sleep, biohacking, and taking a few other steps can help reenergize your body and give you a new lease on life!

And fatigue isn’t always physical: It can also be mental. My book, Thriving in the Storm: Nine Principles to Help You Overcome Any Adversity discusses managing your mind and many other “mental fatigue” topics.

Lastly, please check out a few of my podcasts, like this one, where I discuss strategies for hardening your mindset.