Energy crashes and daytime sleepiness are common phenomena that prevent us from getting things done. And low energy is not just bad for productivity – it can leave you feeling unhappy, stressed and irritable. Below, experts share how you can boost your batteries through diet, supplements and lifestyle changes.

London-based physician Dr Hani Hassan advises “establishing a strict sleep schedule – going to bed and waking up at the same time every day to train your internal body clock”.

The fitness coach Jay Revan agrees: “Having a consistent wake-up time can help to regulate the body’s natural sleep cycle and promotes better-quality sleep, which leads to high energy levels during the day.”

“Hydrating first thing in the morning can help replenish fluids lost during the night and give your body’s digestive system a boost to wake up,” Revan says.

“I always start the day with a glass of water, to which I often add a few drops of liposomal B vitamins and PHGG fibre,” adds the nutritionist Emily English. Vitamin B helps to convert food into energy, while PHGG fibre increases energy recovery in athletes, according to a study published in the Journal Of Functional Foods.

That extra half hour lying in bed after you wake up is more likely to drain your energy than boost it, English says. “I like to move and get some natural-light exposure within 15 minutes of waking,” she says. “This helps clear the remaining melatonin, our sleep hormone, out of my system, leaving me refreshed. It’s like nature’s coffee.”

Revan believes that sometimes a 20-minute nap is all you need to reset the mind and boost energy. Experts at the Mayo Clinic support keeping naps short to avoid feeling groggy afterwards and ensuring they are taken before 3.00pm, “so as not to interfere with night-time sleep”.

“Opt for high-fibre carbohydrates that are minimally processed and in the right portion sizes,” English says. “Fibre, protein and fats help to slow down the digestion of carbs and delay their absorption into the blood stream.” This avoids sugar crashes and energy slumps.

Hassan recommends a diet rich in low glycaemic index foods to maintain energy. “Wholegrains, legumes, nuts, fruits and vegetables – these are foods that are digested and absorbed more slowly, resulting in a more gradual rise in blood sugar levels.”

“I opt for a high-protein and fibre-balanced breakfast that includes a combination of carbohydrates, protein and healthy fats,” English says. “Eggs are always my go-to [for a high-energy breakfast] paired with wilted spinach with lemon and a slice of good, dark sourdough.”

“I like to have three good meals a day within a set eating window – breakfast at 9.00am, lunch at 1.00pm and dinner at 7.00pm with a snack at 4.00pm,” English says. “This regulates my hunger and digestion, leaving me energised and balanced.”

“Snacking on healthy foods such as nuts, fruits and vegetables can provide the body with sustained energy throughout the day,” Revan says.

“Sugary foods and simple carbohydrates are among the fastest ways to get a quick boost of energy,” Hassan says. But it’s also a poor long-term strategy. “The subsequent drop in blood sugar causes feelings of fatigue, weakness and hunger.”

“Be mindful of the amount of caffeine you consume after 4.00pm as this will help to promote sleep quality,” Revan says.

English agrees. “While caffeine can provide a quick energy boost, consuming too much can make us dehydrated and fatigued,” she says. “Limit yourself to one or two caffeinated drinks a day.”

Researchers at the University of California, San Diego, write that alcohol “can disrupt the water balance in muscle cells, thus altering their ability to produce adenosine triphosphate (ATP), which is your muscles’ source of energy”. If you do drink, make sure you drink plenty of water as well.

A 2020 study funded by the French pharmaceutical company Sanofi suggested that vitamin C is crucial because it is involved in “energy-yielding metabolism”. Hassan explains that because vitamin C is a “water-soluble vitamin, meaning it passes through your body in urine”, it needs to be replenished every day. “Citrus fruits and dark leafy greens such as spinach and kale are good sources,” she says.

A regular vitamin D supplement is also recommended – especially if you have darker skin because the increased amount of melanin makes it more difficult to metabolise vitamin D from the sun, which can lead to a deficiency and low energy.

“Increasing your VO2 max [how efficiently your body uses oxygen to produce energy] improves overall cardiovascular health and endurance,” Hassan says. “It also increases blood flow and oxygen delivery to the muscles, which can help to reduce fatigue and increase energy levels.”

“Try not to focus on a single high-intensity session or class for one hour,” English says. “Instead, improve your movement patterns throughout the day. Walk to work or fake a commute if you work from home. Head outside to grab a drink or snack at lunchtime and take active walking breaks. The difference this will make to your energy levels is incredible.”

“Stretching helps to release tension in certain areas and improve circulation, both of which can help boost energy levels,” Revan says. “Yoga is low intensity and it helps to improve flexibility, balance and strength. It also promotes relaxation and helps to reduce stress.”

To tackle energy-depleting stress levels, Helen Porter, a massage practitioner, suggests shaking it out like animals do in the wild when they’ve escaped being eaten. “What you’re doing is releasing the adrenaline,” she says. “Otherwise, all that cortisol, the stress hormone, gets stuck in your body.” She recommends taking three minutes to shake every morning to “recharge and rebalance”.

“Turn your shower as cold as it can go and try to stay under for three minutes,” English says. “Cold water exposure has been shown to increase alertness, energy levels and immunity and always brushes off any lethargy.”

“Taking a few controlled deep breaths in can help to increase oxygen flow around the body and reduce feelings of stress and fatigue,” Revan says. English concurs. “Deep breathing can be done at your desk and it’s amazing the difference three minutes can make to your cortisol levels,” she says.

“Laughter can help reduce stress and increase energy levels by releasing endorphins,” Revan says. “It’s the body’s natural feel-good chemical.”