6 Ways To Stay Energized Throughout The Day

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

Whenever you feel sluggish, the first thing you’ll do is reach for a cup of coffee to keep you awake and energized. Nothing wrong with that. For some people, caffeine is their go-to energy booster, but there are other ways to stay energized through the day besides caffeine that this article will share with you.   

Coffee has been an iconic mood booster, and coffee shops on every corner made more people gravitate to this heavenly brew to keep them alert and focused. It’s no wonder the global coffee consumption in 2021 reached around 166.63 million 60 kg bags of coffee beans. But did you know there are coffee replacements that you can try, especially if you don’t like the taste of coffee? There are also other things that you can do to stay alert throughout the day. To give you more ideas, here are some suggestions: 

stay energized throughout the day

1. Have A Predictable Wake-Sleep Cycle 

Suppose you consistently sleep and wake up at the same time every day. In that case, you provide a pattern for your body to follow, and your biological clock or circadian rhythm synchronizes effectively. It’s important and helps your body stay awake when needed.  

When you have a stable wake-sleep cycle, you subject your body to total relaxation and charge your body’s battery to help you prepare for the next day’s tasks. You will notice that you wake up invigorated and not sluggish. It’s like you’re ready to face the day not just with energy but with optimism too.  

2. Do Not Oversleep 

do not oversleep

You might think that a 12-hour sleep will be what your body needs to recover from all the day’s struggles. But upon waking up from one, you feel more tired and listless. That’s because sleeping more than the recommended hours has downsides. It affects your energy throughout the day and the quality of your sleep the next night. Not only that, but it’s also found to be linked to the increased risk of having chronic diseases such as heart disease, diabetes, obesity, and anxiety.  

3. Eat Better 

What you eat affects your mood, and if you consistently fill your body with good, nutritious food, you can have an energized body and alert mind when you need them. You can eat specific food to keep you focused and alert. Here are some of them: 

  • Steel-Cut Oats – Steel-cut oats are whole grains and are considered complex carbohydrates. It’s high in fiber and contains beta-glucans. Beta-glucans are substances that lower blood cholesterol and stabilize blood sugar levels.   
  • Almonds – Almonds are a natural energy booster. That’s because it contains manganese, riboflavin, and copper. These three minerals will instantly boost your energy when it’s depleted. 
  • Bananas – When you suffer from an energy slump, a banana can help pick you up. The presence of the three sugars: fructose, glucose, and sucrose in bananas can lift your mood and give you a dose of energy that’s fat-free and cholesterol-free. Do you ever wonder why athletes like eating bananas?  
  • Dark chocolate – Dark chocolate with at least 70% of cacao is excellent if you need to improve your mood and enhance your brain function. The cocoa flavonoids in dark chocolate can improve the blood flow to the brain and, in turn, improve attention and focus so you can learn and remember better. 

4. Exercise Everyday 

Exercising is believed to increase the number of mitochondria in the body. Mitochondria are powerhouses of cells that gives the body a primary energy source to aid movement, growth, and homeostasis. It also helps release endorphins, the hormones that help manage pain, reduce stress, and improve one’s well-being.  

5. Stay Hydrated 

The lack of fluids in the body causes the heart to pump harder, which makes one feel tired and sluggish. Also, when you don’t drink enough water, your brain suffers, and you’ll have decreased focus and difficulty concentrating. Staying hydrated helps blood flow to different parts of your body. It’s important so you can function best when you need to. 

6. Take A Midday Rest  

You’re not expected to have full energy all day. Even if you’ve slept well, eaten good food, and exercised, there will be a period you’ll feel drained. And it’s something you can’t fight, ignore and resist. So, when you feel a slump in energy, it would be best to take a midday rest or a power nap.  

A power nap, even a short 30-minute one, can reset your system and give you energy, alertness, and focus. That’s why many companies worldwide created a power nap space in their offices to help their employees take a much-needed break so they can return more productive at their desks.  


Staying alert and energized can be a challenge for busy people today. With so many things to do and so little time, people tend to overload their bodies and minds with tasks that they forget to do essential things like eating well, drinking water, and exercising. All of these play a significant role in making one efficient and productive. But if you need a quick pick-me-up, alternatives to coffee can be something you can try.

About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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