We all know that having low energy isn’t a good thing. As a human being, you need a certain reserve of energy to get through your daily tasks with the required level of commitment and control. When your energy levels drop, it can impact your motivation, attention, focus and overall mental health. The result has a flow-on effect. Low energy can drop your motivation to visit the gym. If you don’t go to the gym, you could put on weight, once you put on weight, your self-esteem drops. It’s a vicious cycle that can wreak havoc on your health, but amazingly, it isn’t an isolated issue.

Being able to hit the gym and stay social are two major benefits of having high energy levels, but like all things, it takes discipline. If you find yourself constantly tired, craving junk food or having trouble sleeping, it could be that you are suffering from low energy levels.

The first tip from Drew on how to boost energy naturally is to harness the power of the sun; get outside and soak up as much Vitamin D as you can. Some studies suggest that exposure to sunlight can increase the brain’s release of a hormone known as serotonin. This is the hormone we commonly associate with happiness and mood, so it makes sense that more sun means more smiles. “Sunlight plays a vital role in regulating a healthy circadian rhythm amongst many other systemic health benefits,” Harrisberg says. “Your circadian rhythm is your internal body clock which regulates your sleep-wake cycle and ultimately your energy fluctuations throughout the day, but that’s just one part of a complex equation. Your circadian rhythm is part of a biological system that dictates many critical physiological processes such as your core body temperature, hormonal levels, metabolism, blood pressure, and even the way your genes are expressed (epigenetics). Early sunshine directly in the retina of the eye (as well as frequently throughout the day) vitally important to maintain a normal, healthy circadian rhythm.”

It sounds obvious, but stress is a major contributor to low energy levels. Feelings of stress can make it difficult to concentrate, meaning you’re left with racing thoughts and an anxious mind. If you have a hard time tuning out and switching off, it can take a serious toll on your energy levels and overall motivation. If you are researching how to boost energy naturally and want to know how to stress less, the answer is probably right in front of you. Try to limit your screen time before bed, or engage in moderate mediation and mindfulness techniques.

We know that smoking isn’t exactly great for your body, but one added side effect is significantly reduced energy levels. The toxins in cigarettes reduce your lungs efficiency, meaning you aren’t getting as much oxygen transported around your body. The less oxygen you have fueling your body, the more tired you will become. If you are a smoker, quitting can be one of the best solutions for how to increase energy levels.

You’ve probably seen MMA fighters and elite athletes step into a cool chamber to and freeze themselves within an inch of their life before, but what you might not have noticed is the big smile that follows.

Many people have a heavy reliance on the frequent intake of stimulants such as caffeine throughout the day. While coffee in moderation has actually proven to be quite good for you, the short-term energy-lift that you receive is an artificial stimulant that can throw out your circadian rhythm. You drink a coffee first thing in the morning which gives you a temporary energy lift, but then later you feel a delayed energy crash, so you drink another coffee and the yoyo-effect continues all day until you’re 5 or 6 coffees deep. Sound familiar?

It might seem counter-productive to suggest moving more is a solution for lack of energy, but we’re going for long-term impacts. “Exercise can be both your best friend or worst enemy depending on the dose, frequency and intensity,” Harrisberg says. “In general, the fitter and stronger you become, the more resilient and energetic you’ll feel. It’s a fine line though. Be cautious not to overtrain/under-recover. That is a certain way to make yourself chronically fatigued and exhausted.”

We all love to have a drink every now and then, but increased alcohol consumption can certainly have an impact on your energy levels. If you are wondering how to boost energy naturally, one of the easiest things you can do is cut out the booze, particularly if you are someone who believes a nightcap before bed helps them sleep. In reality, drinking alcohol directly before bed can interfere with the quality of your sleep, thus leading to low energy following day. Always watch your drinking and make sure you pace yourself.

On that note, the best thing you can do to prepare for a high-energy day is to get a great night’s sleep. In order to ensure you get the most out of your relaxation, Harrisberg recommends putting together a healthy evening routine; something that primes your body for optimal sleep quality and quantity. “My general rules for a good night’s sleep are: limit screen time 1-2 hours before bed, sleep in a cool, dark, quiet room, and avoid blue light at night.”

If you are always feeling sluggish or tired, chances are you need to look at your diet. Even a finely-tuned vehicle won’t run efficiently without the proper fuel, so take careful consideration over what you are putting into your body. Make sure you eat a balanced diet of high-protein, low-sugar foods that incorporate a number of key vitamins and minerals. Make sure you have a healthy dose of iron, along with calcium and omega 3 fatty acids.

Much like smoking, increased hydration has a significant impact on the oxygenation of your muscles. Drinking more water can help to stimulate your muscles and keep your body running at optimum performance. On the other side of the equation, dehydration can lead to poor brain function, mood and energy levels. Try to aim for at least six to eight glasses of water per day.