What can I do if I am feeling tired and have low energy?

September 25, 2025 •

4 min read

According to the CDC, fatigue is one of the most common complaints to doctors, and while it can sometimes signal a more serious health issue, it is often a symptom of lifestyle habits. So, what can I do if I am feeling tired and have low energy? The good news is that many effective strategies exist to help you boost your vitality.

Quick Summary

Feeling tired and lacking energy can be addressed through targeted lifestyle adjustments, including improving sleep quality, optimizing nutrition, and managing stress. Simple, consistent changes can make a significant difference in boosting daily vitality and overall well-being. Consider hydration, regular exercise, and limiting stimulants as key components for sustained energy.

Key Points

Identify the Cause: Determine if your fatigue is rooted in lifestyle habits like poor sleep and diet or if an underlying medical condition might be at play.
Prioritize Quality Sleep: Adhering to a consistent sleep schedule and creating a restful bedroom environment are foundational for boosting energy.
Optimize Your Diet: Focus on balanced, nutrient-rich meals with complex carbs, protein, and healthy fats to prevent energy crashes. Stay hydrated throughout the day.
Move Your Body: Engage in regular, gentle exercise like walking or yoga. Physical activity, even in short bursts, can significantly combat feelings of lethargy.
Manage Stress Effectively: Use techniques like deep breathing, meditation, or spending time in nature to reduce stress, a major consumer of energy.
Know When to See a Doctor: If your fatigue is severe, persistent, and not relieved by lifestyle changes, consult a healthcare provider to rule out medical issues like anemia or thyroid disorders.

Understand the Root Causes of Your Fatigue

Before jumping into solutions, it’s helpful to understand what might be causing your fatigue. Fatigue is not just sleepiness; it's a profound lack of energy and motivation. Common culprits range from lifestyle choices to underlying medical conditions.

Lifestyle and Behavioral Factors

Many people experience low energy due to daily habits that can easily be modified. These include:

Poor Sleep Hygiene: Inconsistent sleep schedules, an uncomfortable sleeping environment, or simply not getting enough hours of quality sleep can severely impact your energy.
Dehydration: Even mild dehydration can cause fatigue, as your body must work harder to circulate oxygen and nutrients.
Lack of Exercise: While it may seem counterintuitive, regular physical activity is a powerful antidote to low energy. A sedentary lifestyle can weaken your stamina and contribute to lethargy.
Stress: Chronic stress keeps your body in a state of 'fight or flight', depleting your mental and physical reserves.
Poor Diet: Consuming too many processed foods and sugary snacks leads to energy crashes, while a nutrient-deficient diet can leave you feeling drained.

Potential Medical Conditions

If lifestyle changes don’t help, or if your fatigue is accompanied by other symptoms, a medical issue may be at play. Some examples include:

Anemia: An iron deficiency can lead to a lack of red blood cells, resulting in fatigue.
Thyroid Problems: Both an underactive (hypothyroidism) and overactive (hyperthyroidism) thyroid can disrupt energy levels.
Sleep Apnea: This condition causes breathing to stop and start during sleep, severely affecting rest quality.
Depression and Anxiety: Mental health disorders can manifest as extreme physical fatigue.
Chronic Fatigue Syndrome (CFS): A debilitating disorder characterized by long-term, extreme tiredness that doesn't improve with rest.

Practical Strategies for Boosting Your Energy

Master Your Sleep

Improving your sleep is one of the most impactful steps you can take. Consistency is key.

Establish a Routine: Go to bed and wake up at roughly the same time each day, even on weekends. This regulates your body's internal clock.
Create a Relaxing Environment: Keep your bedroom cool, dark, and quiet. Consider using blackout curtains or a white noise machine.
Limit Screen Time Before Bed: The blue light from phones, tablets, and computers can interfere with melatonin production. Try to stop using electronics an hour before sleeping.

Optimize Your Nutrition

Fueling your body with the right foods is crucial for sustained energy.

Eat Regular, Balanced Meals: Instead of large, heavy meals, opt for smaller, more frequent meals to maintain stable blood sugar levels. Combine complex carbohydrates (like whole grains) with protein and healthy fats to avoid energy spikes and crashes.
Stay Hydrated: Carry a reusable water bottle and sip throughout the day. If you struggle to drink plain water, try adding a splash of fruit juice or a few slices of lemon.
Limit Caffeine and Alcohol: While caffeine provides a temporary boost, the crash that follows can leave you even more tired. Alcohol can disrupt sleep quality, leading to daytime fatigue.

Incorporate Gentle Movement

Regular exercise can significantly reduce fatigue, even at low intensity.

Start Small: If you're feeling too tired for an intense workout, begin with a 15-minute walk. Research shows that even light walking can boost energy.
Try Yoga or Stretching: Restorative yoga and gentle stretching can improve blood flow and reduce stiffness, contributing to a feeling of greater energy.
Listen to Your Body: It's important to recognize the difference between a lack of motivation and genuine exhaustion. On days you feel genuinely drained, a rest day may be more beneficial.

Effectively Manage Stress

Controlling stress is vital for preserving energy.

Incorporate Relaxation Techniques: Meditation, deep breathing exercises, or tai chi can help calm your nervous system and reduce stress hormones.
Set Boundaries: Don't be afraid to say no to new obligations if your plate is already full. Prioritizing your commitments can prevent overwhelm.
Connect with Others: Spending time with loved ones or joining a support group can provide emotional relief and help manage stress.

Comparison of Lifestyle Changes for Energy


Strategy	Quickest Effect	Long-Term Benefit	Best for Managing	Example Action
Improved Sleep	Restful night	Enhanced mental clarity & mood	Chronic fatigue, mood swings	Consistent bedtime routine
Balanced Diet	Steady blood sugar	Better overall health	Energy crashes, focus issues	Combine protein with carbs
Regular Exercise	Endorphin boost	Increased stamina & vitality	Sedentary lifestyle	Daily 15-minute walk
Stress Reduction	Immediate calm	Higher resilience	Mental exhaustion	Practice deep breathing
Hydration	Replenished fluids	Optimal bodily function	Dehydration fatigue, headaches	Carry a water bottle

When to Seek Professional Medical Advice

While lifestyle adjustments can resolve many cases of low energy, it is important to see a doctor if your fatigue is persistent and severe, or if you have any additional symptoms. A doctor can help rule out underlying medical conditions and provide a proper diagnosis.

How a Doctor Can Help

Your healthcare provider will likely ask about your sleep habits, diet, exercise levels, and stress to identify any simple fixes. They may also run some tests to check for conditions like anemia, thyroid issues, or nutrient deficiencies. Do not hesitate to contact a professional if you are concerned.

Conclusion

Experiencing fatigue and low energy is a common challenge, but it is not an unchangeable state. By addressing foundational lifestyle factors such as sleep, nutrition, exercise, and stress, most individuals can significantly improve their energy levels and overall well-being. Consistency is key, and implementing small, sustainable changes over time will yield the best results. For persistent and unexplained fatigue, however, seeking professional medical advice is a crucial step toward finding the root cause and effective treatment. Taking proactive steps today can help you reclaim your vitality and live a more energetic life.

Visit the Centers for Disease Control and Prevention for more health information.

Frequently Asked Questions

For a quick boost, try drinking a glass of water, going for a 15-minute brisk walk, or having a healthy snack that combines complex carbohydrates and protein, like an apple with a handful of almonds.

Yes, even mild dehydration can decrease your energy levels and impair cognitive function. When your body is low on fluids, your heart works harder to pump blood, making you feel tired and sluggish.

Results vary, but many people notice improvements within a few weeks of consistently implementing changes like better sleep hygiene, regular exercise, and improved nutrition. For some, it may take longer, especially if there are underlying issues.

Instead of cutting it out completely, consider reducing your intake gradually. Excessive caffeine can disrupt your sleep cycle and cause energy crashes. Avoid consuming it in the afternoon and evening to promote better rest.

Yes, stress-related fatigue often responds well to stress-management techniques. Incorporating relaxation practices, setting healthy boundaries, and seeking support from friends or a therapist can significantly help.

You should see a doctor if your fatigue lasts for several weeks, doesn't improve with rest, or is accompanied by other symptoms like unexplained weight loss, fever, or shortness of breath.