Always feeling tired? 10 common habits to restore your energy

Feeling tired all the time? It might not just be your sleep. Here are 10 simple changes you can make to recharge naturally—no energy drinks needed. (Image: Pexels)

When you wake up feeling tired, dragging through the day and never seem to feel fully pepped up, you are not the only one. Chronic exhaustion is not always a result of a bad sleep, but rather it is due to different daily habits that silently suck up your energy.

Dr Riya Malhotra, a lifestyle medicine expert at Harmony Wellness Clinic, Secunderabad, adds, “Most weary individuals are unwittingly undermining their energy levels with bad habits, diet and low movement.” The good news? Big results can come from small changes.

Below are 10 daily habits that may be siphoning away your energy—and how you can make them better.

Also Read: What is the perfect time to go to bed and why it is important to track your sleep hours

Skipping Breakfast

When you go from your bed to your workplace with an empty stomach, the rest of your day is full of lethargy. Well, your body has been fasting all night and now needs some energy.

Solution: Enjoy a high-protein, whole-grain, and healthful-fat breakfast — eggs on whole wheat toast, or oatmeal with nuts and fruit.

Too Much Caffeine

Caffeine can provide a temporary energy boost, but it eventually alters your natural energy cycle and impairs sleep.

Solution: Only drink coffee from 1–2 cups before noon and have a herbal tea or water instead if you crave coffee later in the day.

Lack of Hydration

Even a little dehydration can lead to tiredness, poor focus, and crankiness.

The Fix: Consume a minimum of 8 glasses of water every day. If you think plain water is a bit saddish, add lemon or cucumber slices to make it tastier.

Sitting Too Long

Sit for too long and your circulation slows, your muscles become stiff and tired.

Solution: Stand up once every 30 to 60 minutes. Get up, do some stretches, walk around, or do a few squat in place your body will thank you for it.

Also Read: 10 step guide to understanding breast cancer— Risk factors, genetics and importance of early detection

Poor Sleep Hygiene

Bad habits that ruin sleep quality include scrolling your phone in bed, sleeping at different times and falling asleep with the TV on.

Fix: Follow a wind-down routine. No screens 1 hour before bed, and go to sleep and wake up at the same time every day, including the weekend.

Skipping Exercise

Sitting around all day just makes you inconsistent and lazy.

The Fix: Take your body for a walk at least 30 minutes a day. Even a short walk or some yoga makes you feel alert and awake.

Eating Too Much Sugar

Highly sugary foods increase your blood glucose and lead to crashes shortly after.

Solution: Opt for slow-releasing starches and protein- and fibre-rich snacks Instead of filling with candy, go for nuts, fruit, or dark chocolate

Multitasking All the Time

You will mentally drain yourself and you will do less than you think you are by trying to do it all at once.

Solution: Focus on only one task a time. Pomodoro (25 minutes of focus, 5-minute break) to keep your energy high.

Negative Self-Talk or Stress

Dealing with chronic stress and negative thought patterns can be exhausting, mentally and physically.

Fix: Do some mindfulness, proper breathing deep, or write a journal. By leveraging positive affirmations and gratitude, you can also shift your mindset and replenish your energies.

Not Getting Enough Sunlight

Being deprived of natural light may put your body clock and mood on a clock crisis.

Solution: Get outside every morning for a minimum of 15–20 minutes. Let some light in early, open your curtains.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.