How to Feel Less Tired During the Day

It is hard enough getting a good night’s sleep, but when you do and still feel tired 
throughout the day, it can be really frustrating. If this keeps happening you, here are 
some tips that can help.


Improve Your Quality of Sleep

The most obvious reason you are more tired throughout the day is that you aren’t 
getting good sleep at night, but this can even be the problem if you feel like you are 
getting 6-8 hours of solid sleep. There are many reasons why your sleep quality is poor, 
without even realizing it.

It is possible that you have little things waking you up in the middle of the night and 
getting you out of you deep sleep, even though you’re not conscious enough to wake up 
completely. Start analyzing what could be waking you up, whether it is the light from 
outside, noises like your own TV or phone notifications, or a pet that sleeps in your bed. 
Now might be a good time to adjust your sleeping environment.


Drink More Water and Less Caffeine

It can feel counterintuitive to skip the caffeine when you feel tired, but this might actually 
be what is making you feel more tired throughout the day. Caffeine is great for a short-
term energy boost, but can cause energy crashes when it wears off. This makes you 
feel like you constantly need more caffeine all day long just to keep up that same level 
of energy. 

What if you took a different approach?

Instead of going straight for the coffee, start your day with a full glass of water. Drink 
your water, wait a few minutes, then if you feel you need it, have some caffeine. Before 
you get another cup of coffee, enjoy another glass of water first. This is how you can tell 
if you were just thirsty and needed hydration, or if it really was the coffee you wanted.


Get Regular Exercise During the Day

A natural way to give yourself a quick boost in energy is by moving your body. If you 
don’t currently have an exercise routine, now is a great time to start. It doesn’t have to 
be anything difficult or complicated. 

You don’t need to spend an hour in the gym every morning just to have a decent 
amount of energy throughout the day. Something as simple as walking or going for a 
hike, riding a bike, doing yoga or Pilates, or doing an aerobics routine is more than 
enough to help increase your energy.


Eat a Balanced Diet With Enough Protein

If you have been struggling with fatigue and low energy during the day, then it might be 
time to take a look at your diet. Even if you are at a healthy weight and your diet doesn’t 
seem like a problem, it could still be affecting your energy levels.

Star adding more protein to your diet for lasting energy throughout the day, such as with 
dairy products like milk and cheese, eggs, fatty fish, lean protein like chicken and 
turkey, Greek yogurt, beans and legumes. You can also supplement with protein shakes 
if you feel like you need it. However, you should be able to get enough protein through 
your diet in most cases.


Reduce Stress Levels During the Day

Yes, stress is a big factor! Stress can do a number on just about every area of your life, 
including your lifestyle and habits, routine, physical health, emotional health, and yes, 
your energy levels. Stop letting stress take over your life and do something about it.

Now is a great time to start thinking about habits that will help to reduce your stress 
during the day. These will vary based on your lifestyle, career, and schedule, but here 
are some habits that can help a lot with reducing stress:

Write in your journal
Read something you love
Go for a walk
Get another form of exercise
Stay off social media
Listen to your favorite music
Do something creative
Do a few minutes of breathing exercises
Be more mindful


Not Taking Enough Breaks

If you can’t get past this constant feeling of fatigue and nothing else works, then it might 
come down to how much you are trying to do. This not only increases your stress, but it 
can do a lot to your body and overall health and wellness. You might feel tired because 
you need more rest during the day. This is when it is a good idea to listen to your body. 

Even if you can’t take a full rest in the afternoon, try to at least sneak in some micro 
naps. Set your alarm to 5-10 minutes and take a quick nap, or at least shut your eyes 
and relax for a few minutes. These help tremendously and many people with busy, 
chaotic lives thrive on them.

