Persistent fatigue has become common in our modern world. The Guardian highlights in a survey that when asked why people aren’t leading healthier lifestyles, 29 per cent of men and 40 per cent of women stated feeling too tired for it. Instead of relying on quick fixes like sugary snacks or excessive caffeine, adding sustainable habits can make a massive difference to your daily vitality.
- Prioritise consistent sleep: Your energy foundation
Quality sleep is the basis of sustainable energy. The NHS suggests that the typical adult needs 7-9 hours of sleep per night, yet one in three Britons struggles with insomnia. Maintaining consistent sleep and wake times—even on weekends—helps regulate your body’s internal clock. For this, you can create a relaxing bedtime routine by dimming lights, avoiding screens, and keeping your bedroom cool and dark, as this tends to improve sleep quality. For shift workers, who face particular challenges, blackout curtains and white noise machines can help create optimal sleep conditions regardless of when rest occurs.
- Hydration and nutrition: Fuel your body right
Even mild dehydration can impair cognitive function and energy levels. The European Food Safety Authority suggests approximately 2 litres of water daily for women and 2.5 litres for men, with needs increasing during physical activity or hot weather. What you consume matters just as much as how much you drink. Complex carbohydrates give you sustained energy compared to the temporary spike and crash from refined sugars. For beverages, consider alternatives to sugary drinks or multiple cups of coffee. Many people find that incorporating matcha tea into their morning routine gives them a more balanced source of caffeine that avoids the jitters sometimes associated with coffee, while the preparation itself can become a mindful ritual to start the day.
- Regular physical activity: Move to energise
It might seem counterintuitive, but regular movement combats fatigue instead of causing it. Previous sedentary adults who began just 20 minutes of low-intensity exercise three times a week have much lower levels of fatigue. The UK’s travel initiatives make it easier to add movement into daily routines. Walking or cycling for commuting or errands allows for that much-needed physical activity at the same time people avoid traffic stress.
- Mindfulness and stress management: Calm your mind, boost your energy
Chronic stress depletes energy by keeping your body in a constant state of high alert. In fact, 74 per cent of UK adults report feeling overwhelmed by stress in the past year, which makes addressing this drain on energy very important. Brief mindfulness practices integrated throughout your day can help manage stress levels.
- Sunlight and fresh air: Revitalise your senses
Exposure to natural light can be quite helpful to regulate your circadian rhythm at the same time it boosts vitamin D levels. This is relevant in the UK, where there’s often a lack of sunlight throughout the year. But even on cloudy days, outdoor light is much brighter than indoor lighting, which helps increase alertness and energy. You should aim to get outside during daylight hours, either for a morning walk or lunchtime break, to maximise this natural energy booster.
When you incorporate these five habits into your daily routine, you can build a much more sustainable foundation for improved energy levels. Here, consistency is far more important than perfection, and small changes accumulate and transform into benefits over time.
