No one likes feeling low on energy. It’s no fun to feel sluggish, unmotivated, or slow. I know how that feels- I’ve dealt with a lot of fatigue, and my energy levels have left me feeling like I can’t do anything at all.
But it doesn’t have to stay that way! You aren’t doomed to feel tired day after day.
Read on to find out some home remedies for a quick natural energy boost, common causes of fatigue and low energy, and how you can fix your energy in the long run by making simple lifestyle changes!
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Common causes of fatigue
Not having energy affects every other part of our lives. So it’s important to know- what depletes our energy?
There will always be times where we feel tired. We’re human! There will be times in life when you won’t sleep well, don’t get enough sleep, or you’re pregnant, or you over-exert yourself and feel tired as a result. That’s normal. What’s not normal is feeling tired even though you’ve slept fine, or even times you’re sleeping extra but still feel tired no matter how many cups of coffee you drink.
You shouldn’t feel tired all the time. If you do, it’s time to try some lifestyle changes! The below tips can help, but sometimes there are underlying health issues that can lead to fatigue.
For example, parasites are a common problem (lots of people have them) and can kind of steal your energy. Or your adrenals might be overactive and worn out. There are also certain vitamin and mineral deficiencies (especially Vitamin B-12 and Magnesium) that can lead to low energy. And toxins can also make your body more tired because it’s constantly having to deal with outside stressors.
There are also lots of reasons you aren’t getting a good night’s sleep, which can easily cause low energy in the morning or even all day. For more on how to get better sleep, check out my post on natural ways to sleep better at night.
So as you can see, there are lots of reasons you might not have the energy you want and need!
If you suspect that your fatigue might have a deeper root cause, please go see a naturopathic doctor who can help you get to the underlying cause and fix it! The home remedies listed below are for a quick boost but they won’t fix everything that’s going on if you have some sort of chronic issue.
Chronic sleep deprivation is a serious issue and you should work with your health practitioner to help fix it. Make sure you see a doctor if you have symptoms of fatigue that persist!
And in the meantime, try these natural remedies for fatigue and see if any of them help you feel better and more energized!
How to get a natural energy boost
Here are some of my favorite natural energy remedies to help increase your energy and motivation!
The first tips listed below are for a quick boost, but some of the other tips further below are more for long-term energy. Either way, use any and all of these tips to get a natural boost for energy, without a crash or harmful side effects!
Tips for a quick energy boost
There are more options than just a cup of coffee to get a quick boost of energy when you need it. (More on coffee below- and why you might want to try cutting out the caffeine!) If you’ve stayed up late, didn’t sleep well, or just feel kinda sleepy and want a little jolt of energy, these tips are for you!
Try out these tips when you need a quick boost to your energy when tired:
- Splash your face with cold water
- Use some of the essential oils below
- Stand up and stretch
- Do some jumping jacks
- Go outside
- Dry brush quickly
- Have a sip of kombucha
Below, I’ve got more information for you on some of these points, including why you should get outside every day, the benefits of staying active, and which essential oils are best for energy and concentration!
You’ll also find tips for getting more all-natural energy long-term, including what foods and drinks are best for your energy as well as some recipes!
Essential oils for focus and energy
These essential oils can increase your alertness and focus while providing an all-natural pick-me-up to help get you through the day! Below the list of energizing essential oils, you’ll also find a simple diffuser recipe for sleepy mornings when you need an energy boost.
In this list, I’ve also linked to the essential oils that I’ve used and recommend.
- Eucalyptus– this oil is also fantastic for your sinuses and colds.
- Grapefruit– this one is also a great mood booster!
- Peppermint– simply opening a bottle of peppermint oil and smelling it can help you feel refreshed and more awake!
- Tea tree
Wake-me-up diffuser recipe
This essential oil diffuser recipe is fantastic to start diffusing first thing in the morning, or any time you need a boost to your energy and focus.
- 3 drops orange oil
- 3 drops peppermint oil
- 1 drop rosemary oil
Fill diffuser to max line with filtered water
Add essential oils and diffuse away!
If you’re a fan of using essential oils to replace artificial ingredients and toxins in your life, make sure you check out my DIY hand sanitizer recipe, and the ways you can use essential oils to get better sleep!
Get natural light
Getting outside for natural sunlight can be a great way to get energy in the morning.
Although artificial blue light is harmful, especially at night, the natural blue light found in sunlight helps your body to stop producing melatonin and start producing cortisol, which gives you a burst of energy and motivation in the morning.
It’s important to your energy levels that you get light in the morning. This isn’t always possible though- some of us have jobs that require you to wake up before the sun during certain times of the year. That’s why I love my wake-up light! This is an alarm clock that mimics a sunrise to wake you up.
My wake-up light starts with a soft glow that gets brighter and brighter, followed by a soft musical alarm.
This helps me to wake up naturally and easily, without panicking or pressing snooze like I used to with a regular alarm! It’s a great way to start the day with natural energy, even when the sun is sleeping in.
Going outside any time of the day is beneficial too- just take a break to breathe in fresh air and go for a walk. We aren’t made to be sitting in front of a computer screen all day (guilty) and going outside can give you a burst of inspiration and creativity, not to mention energy!
Touch the ground with your bare feet -called grounding, or earthing- for even more health benefits, a better mood, and more energy!
Fasting can help you feel sharper and have more energy and focus. This is because your body has more energy to give you since it’s spending less energy on digesting food constantly! For almost all of human history, we have fasted intermittently, and it’s still a beneficial part of a healthy lifestyle.
Intermittent fasting has lots of other benefits as well, and it’s definitely worth trying if you want to feel more awake and focused!
For more on how to start intermittent fasting, as well as benefits and possible side effects, check out my post on what to expect when you start intermittent fasting.
Get better sleep
Like I mentioned above, if you aren’t sleeping well, there won’t be much you can do to have lots of energy throughout the day if you don’t fix your sleep problems. Sleep aids don’t fix the problem either, they just give you a fake sleep that isn’t actually restful or beneficial.
Luckily, there are some natural home remedies for better sleep that are quick and easy to implement! Check out my post on how to sleep better at night, all-naturally for tips on falling asleep fast, staying asleep, and getting better quality sleep.
These are all important parts of having more energy throughout the day!
Get active for more energy
Being active is an important part of having energy. Even if you aren’t a runner and don’t like weights, try to aim for 20 minutes of physical activity every day. This could include going for a walk, stretching, basketball, sex, swimming, or yoga. Find something you love to do and get physical doing it!
Exercising actually gives you more energy and builds stamina. You might have to force yourself to do a workout, but you’ll feel better afterward! Make a habit of getting active every morning and you’ll see how much more energized and alert you feel throughout the day.
And not only is exercise good for your energy, heart, and weight, it also releases endorphins and acts like a natural mood-booster!
Note that if you haven’t been living an active lifestyle, don’t jump straight into running a mile. Gradually increase the amount of exercise you do so that you don’t exhaust yourself and burn out. And make sure to drink plenty of water.
And if you enjoy yoga, doing sun salutations is an especially great way to wake up and get more energy in the morning! Not only will it make you feel more awake and warm up your whole body, but it also helps with coordination, mental focus, and flexibility.
You can check out this Youtube video for a guided sun salutation! Once you learn the moves, feel free to do them a little faster.
One other benefit to doing twisty sun salutations is that it actually helps you detox. And detoxing is super important to do first thing in the morning! Along with yoga, make sure you drink plenty of water in the morning to help flush out toxins and increase your energy.
And one more thing to note: you’ll also want to make sure your yoga mat is non-toxic. I use this one every day and love it!
Overall, yoga and getting more exercise are fantastic habits to start working towards for a healthier and more active lifestyle!
Foods for natural energy
If you’re looking for natural energy sources, one of the best things you can do is to change your diet. Sugar, processed foods, and artificial ingredients can make you crash, cause fatigue and weight gain, and stress out your body, forcing it to spend more energy on processing the unhealthy fuel sources you’re feeding it.
If you’re looking for foods for natural energy, focus on good fats and fruit. These are great natural energy sources for your body, with natural sugars and good clean fuel for your body. These energizing foods can help you feel full and energized throughout the day without crashing!
Natural energy booster foods:
- Berries (organic is best)
- Dark chocolate (look for a bar with at least 75% cocoa content)
- Yogurt (look for one without added sugar and add honey or maple syrup instead)
I’m also a huge fan of maca powder as a natural energy source. I add it to my coffee substitute recipe regularly, and I love the sweet, earthy flavor it adds! Maca supports stamina, endurance, memory, fertility, and libido! It can also help to balance your hormones, which play a huge role in energy, and could be especially helpful for females with low energy levels.
Drinks for a natural energy boost
Here are some fantastic home remedies for energy drinks. You don’t need tons of caffeine or energy shots to feel vibrant all day long! You can get natural energy without caffeine. Here are my recommendations for the best natural energy booster drinks.
It can be tough to cut out all your caffeine intake at once. It’s best to take it slow if you’re used to having caffeine regularly. If you’re looking for a natural healthy energy booster with just a little caffeine, I’d recommend matcha green tea. It’s loaded with antioxidants and has many health benefits besides just supporting your natural energy! I enjoy matcha with a little bit of steamed milk. If you’re vegan or dairy-free but still want something healthy to add to your drink, try making your own almond milk!
You can also have some good organic black tea with some cream in the morning. Reducing caffeine by having tea instead of coffee or an energy drink can help you to stop relying on caffeine to give you a jolt of energy in the morning! (I buy loose leaf tea to reduce waste and use less plastic- since there’s usually plastic in tea bags that then gets into your drink!)
Related: Creative ways to use less plastic
I also really enjoy using black tea to brew kombucha– if you haven’t heard of this drink before, kombucha is a delicious, probiotic, slightly fermented drink that’s good for your gut and digestion, and it’s super easy to make at home! It’s a lovely afternoon pick-me-up too.
You don’t have to drink tons of caffeine to feel energized throughout the day. That’s why I don’t recommend coffee for everyone. Read on to find out why, and what to do instead of coffee to burst your energy when you’re tired!
Coffee: good or bad?
The reason there’s so much conflicting information about whether or not coffee and caffeine are good for you is that we’re all so different– we don’t all have bodies that react exactly the same way to caffeine!
You just need to listen to your body and do what’s best for you personally.
For example, if coffee makes you jittery and gives you an energy crash, it’s probably not the best choice of beverage. On the other hand, if coffee gently helps your energy levels and makes you feel good with no crash, it’s probably ok to have every now and then. Just don’t rely on coffee for energy every day.
If you can’t start the day without a cup or two of coffee, that’s a good sign that you should cut back on your coffee consumption. Your body has enough energy to get through the day, you might just need to remind it of that fact by going coffee-free every couple of days!
And for any coffee drinkers, try not to have caffeine after 2 pm. Even if you don’t feel any effect from caffeine, it can still disrupt your sleep!
Personally, I could drink coffee and feel nothing, but I still craved it every morning. I realized that I should stop my daily coffee habit, but I didn’t have any decaf coffee and I knew I would really miss the taste of coffee! I needed something tastier than black tea to sip on in the mornings, and I didn’t want to spend a lot on pre-made coffee alternative blends. That’s why I came up with my own natural coffee substitute to help me get over my addiction. It tastes just as good as coffee but is way better for you, supports energy and stamina, and it’s naturally decaffeinated!
I don’t miss coffee when I drink my coffee alternative. And everyone that I make it for is surprised at how good it tastes! To make your own, check out the recipe for a natural coffee substitute– there are even mocha and pumpkin spice latte options!
The dangers of energy drinks
Energy drinks are a $50 billion market, but what good are they? Many ingredients are understudied and not regulated, but what we do know is scary. Energy drinks can have the caffeine of up to five cups of coffee. And people usually drink at least a couple a week! They can kind of hook you.
The excessive caffeine (and other artificial ingredients) in energy drinks can cause vomiting, seizures, tachycardia, and worse. (source) In children and teenagers, energy drinks might raise blood pressure, disrupt sleep, make psychiatric diseases worse, and increase the risk of future addiction. (source)
Yet these concerns don’t stop anyone- people who drink energy drinks usually have a ton more caffeine intake than coffee drinkers. Not to mention, there are loads of other dangerous ingredients in energy drinks, including sugar (which can cause a crash and can put you at risk for diabetes, obesity, and more) and taurine.
Taurine is an amino acid that is generally considered safe in small amounts. But drinking just a couple energy drinks can easily pass the high limit set by the FDA. There need to be more studies done before anyone can call the high doses of taurine in energy drinks safe.
For now, it’s best to just avoid artificial energy drinks entirely. It might take a little while to get used to not having a huge jolt of caffeine daily, but I promise it’s possible! You don’t have to be hooked for life, and you’ll be better off if you ditch the energy drinks as soon as possible.
Natural energy supplements
Although you shouldn’t rely on supplements (focus on fixing the underlying issues), they can be a great way to get a little extra energy! There are some fantastic energy booster herbs as well as some other vitamins and supplements to boost energy.
Here are my tops picks for supplements for a natural boost to your energy and focus! These supplements are all-natural and safe to use, without the potentially harmful side effects that come with energy boosting drugs or caffeine.
- Grass-fed desiccated liver capsules– this is a high-quality source of protein and iron to help boost your energy. Not only that, but it also boosts your metabolism and immune system, and helps with digestion, and balances cholesterol and blood sugar! I don’t love the taste of liver (who does?) but this supplement gives you all the benefits with none of the taste.
- Vitamin B12– for vegans or vegetarians that don’t want to do liver capsules, a good alternative is B12. One capsule has raw probiotics and enzymes to help boost your mental and physical energy, along with helping with your metabolism and digestion!
- Cordyceps– yes, this is from a mushroom. And it’s great for you! Cordyceps helps to naturally increase energy and endurance, but also maintains a healthy liver, kidney, heart, and respiratory systems! What’s not to love?
- Acai– This is an antioxidant-rich superfood that’s perfect for your body. The nutrients of this berry help to increase energy and stamina. It also boosts your immune system, improves sleep, and reduces inflammation.
- Rhodiola– This is an adaptogen herb that helps to balance your body systems. The benefits of Rhodiola include over 190 studies done on this plant, which show how it can help with reducing anxiety and stress, increasing energy, and promoting healthy sleep and a better mood, memory, and mental clarity!
- Spirulina– This 100% organic superfood is amazing in loads of different ways- it boosts both energy and stamina, promotes healthy sleep, reduces stress and anxiety, and boots your immune system! Spirulina contains omega 6 as well as numerous vitamins and minerals that are massively beneficial to anyone that takes it.
A note on buying supplements online: Just so you’re informed, you should know that I don’t recommend buying supplements off of Amazon. This is because you can’t really know who the supplier is, and there have been many cases of companies buying up good supplements, then emptying out the bottles and refilling them with their own (sub-par) pills before resealing them and selling them for profit.
That’s why I always go for Perfect Supplements when I’m buying supplements online- I trust them, their methods, and their ingredients.
They don’t use fillers, artificial or GMO ingredients, or anything but the highest quality organic ingredients from trusted sources.
There ya go! I know I haven’t listed every single home remedy for energy that exists, but I hope this article is enough to get you started down the right path! I know I especially enjoy the essential oil diffuser recipe and my coffee substitute recipe for an energy boost, especially for those mornings that I’m just feeling a bit more tired than normal.
Do you have any questions or any tips you think I missed? Let me know in the comments below!
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