Do you often feel tired, sluggish or unmotivated, even after a full night’s sleep?
Your daily habits could be to blame. Many common behaviors and lifestyle choices can slowly sap your energy levels, leaving you feeling exhausted by the end of the day.
As Dr. Ruvini Wijetilaka, a board-certified internal medicine physician, explains: “People who experience daytime sleepiness likely aren’t getting enough quality deep sleep at night.”
But it’s not just about the quantity of sleep – what you do during your waking hours also has a major impact on your energy and vitality.
To help you identify the culprits behind your fatigue, here are 9 bad habits that may be draining your energy without you even realizing it.
By making some simple changes, you can boost your energy and feel your best each day.
Here we go.
9 Bad Habits That Drain Your Energy
1. Skimping on Sleep
Getting enough high-quality sleep is essential for maintaining optimal energy levels. Most adults need 7-9 hours per night. Skimping on sleep, even by an hour or two, can leave you feeling tired and sluggish the next day.
“Our body cells metabolize food differently based on the time of day,” says Dr. Mary Valvano. “Eating the same meal at 8 a.m. versus 6 p.m. can influence our body’s ability to use it for energy.” Late dinners and snacking before bed can disrupt your sleep quality.
2. Relying on Caffeine
While a cup of coffee can provide a quick energy boost, relying too heavily on caffeine can backfire. Consuming caffeine, especially later in the day, can interfere with your sleep and lead to a cycle of dependence.
“The more serious risks of caffeine are mostly related to heavy consumption from energy drinks and supplements,” warns Dr. Stephen Devries, a preventive cardiologist. Opt for milder sources like tea and limit intake after noon.
3. Sitting Too Much
A sedentary lifestyle is a major energy drain. Sitting for long periods slows circulation and metabolism. Aim to take movement breaks every 30-60 minutes.
“Regular exercise can help improve energy levels by increasing blood flow and oxygen to the brain and muscles,” advises Dr. Danielle Kelvas. “Aim for at least 30 minutes of moderate-intensity exercise each day, such as brisk walking, cycling, or swimming.”
4. Eating an Imbalanced Diet
What you eat has a direct impact on your energy. A diet high in processed foods, refined carbs and added sugars will leave you feeling sluggish.
Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins and healthy fats to provide lasting energy. “A diet rich in whole, unprocessed foods, focusing on a variety of fruits, vegetables, whole grains and lean proteins, can help sustain energy levels throughout the day,” says Dr. Kelvas.
5. Not Drinking Enough Water
Even mild dehydration can zap your energy and impair physical and mental performance. Aim to drink at least 8 glasses of water per day and more if you exercise or live in a hot climate. Keep a reusable water bottle with you to sip on throughout the day.
6. Overcommitting Yourself
Taking on too many responsibilities and spreading yourself too thin is exhausting, both mentally and physically. Learn to set boundaries and say no to commitments that aren’t essential or fulfilling. Make time for relaxation and self-care.
7. Dwelling on Negativity
Constant worrying, rumination and negativity are emotionally draining. Over time, chronic stress takes a toll on your physical and mental energy.
Practice stress-management techniques like meditation, deep breathing or journaling to maintain a more positive outlook.
“Practice stress-management techniques such as meditation, deep breathing, or yoga to help reduce stress levels and improve energy,” suggests Dr. Kelvas.
8. Late-Night Screen Time
The blue light emitted by phones, tablets, computers and TV screens interferes with your natural sleep-wake cycle.
Using devices late at night can make it harder to fall asleep and impact your sleep quality. Aim to disconnect from screens at least one hour before bed.
9. Ignoring Your Body’s Natural Rhythms
We all have natural peaks and dips in energy throughout the day, known as circadian rhythms. Ignoring these rhythms and pushing yourself to be productive when you’re naturally inclined to rest can deplete your energy over time.
Pay attention to your body’s signals and align your schedule with your natural energy levels as much as possible.
Tackle demanding tasks when you’re most alert and wind down with relaxing activities in the evening to prepare for sleep.
Frequently Asked Questions
A: Pay attention to patterns in your energy levels. If you consistently feel tired, unmotivated or unfocused at certain times of day or after specific activities, those habits may be draining your energy. Keep a journal to track your energy levels and identify potential culprits.
A: Getting enough high-quality sleep is the foundation of good energy levels. Aim for 7-9 hours per night and practice good sleep hygiene habits like sticking to a consistent sleep schedule, creating a relaxing bedtime routine and keeping your bedroom dark and cool.
A: Absolutely. The foods you eat provide the fuel for your body and brain. Choosing nutrient-dense whole foods over processed, sugary options will help keep your energy levels stable throughout the day. Focus on fruits, vegetables, whole grains, lean proteins and healthy fats.
A: Start small and build up gradually. Even a 10-minute walk can boost your energy. Look for opportunities to add movement throughout your day, like taking the stairs instead of the elevator or doing some stretches during TV commercials. Schedule exercise like any other important appointment.
A: If you’ve made lifestyle changes but still feel chronically fatigued, it’s worth seeing your doctor. Persistent low energy can be a sign of an underlying health condition like anemia, thyroid disorders, sleep apnea or depression. Don’t hesitate to get checked out if your fatigue doesn’t improve.
