How to have more energy

Why it usually falls apart

When energy is low, people reach for quick fixes like coffee, sugar or energy drinks. They help for an hour and then the crash comes. The habits that change energy levels are slower: sleep, regular meals, movement and daylight. They take a week or two to show results, so they are easy to give up on.

How to have more energy

1. Fix your sleep first

   A regular wake time and seven to nine hours make the biggest difference. If you are short on sleep, nothing else will fully make up for it.

2. Eat regular meals

   Long gaps without food lead to energy dips. Meals with protein, fibre and slow carbs keep you steadier than quick snacks.

3. Move a little every day

   It sounds backwards, but regular movement tends to increase energy. A ten-minute walk is a good start.

4. Get daylight

   Morning light helps set your body clock and makes you feel more alert. Get outside early if you can.

5. Drink water

   Even mild dehydration can make you feel tired. Keep a bottle on your desk.

6. Check for medical causes

   If you are tired all the time despite good habits, see a GP. Iron deficiency, thyroid problems, sleep apnoea and depression are all common causes.

What to track

Track the smallest version you would still count on your worst day. A row you can clear when tired is a row you keep:

• Same wake time
• Protein at breakfast
• Ten-minute walk
• Daylight within an hour
• Water bottle on the desk

Print a tracker with these 5 habits or open them in a spreadsheet.

Your first week

1. Day 1. Set a fixed wake time and stick to it.
2. Day 2. Eat a breakfast with protein.
3. Day 3. Go for a ten-minute walk.
4. Day 4. Get outside within an hour of waking.
5. Day 5. Keep a water bottle on your desk.
6. Day 6. Swap the afternoon sugar for a walk.
7. Day 7. Rate your energy today against day one.