No energy? 8 Tips For More Energy Immediately

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Relaxation Exercises and Tips

A lifeless feeling or having no energy is no fun.

Especially after an intensive and long day you sometimes have the feeling that you have no energy left at all. Unfortunately, the consequences are not tender if you continuously have little energy.

This manifests itself not only in fatigue, but also in various physical aches and pains such as headache, muscle pain, neck pain, back pain or even dizziness.

In the long run, it can also have dangerous consequences…

In this article I’ll explain where your lack of energy comes from and what you can do to get it under control with 8 useful tips.

Purpose of this article: In this article you will learn 11 essential causes that help you further in the search for the causes of your fatigue and a lifeless feeling.

Moreover, in this article I discuss a number of dangerous consequences of fatigue and you get 8 effective tips that you can apply to get More Energy Immediately.

Causes you don’t have energy

When you are tired, you become more irritable, you may react indifferently or you cannot concentrate. Getting a good night’s sleep after a strenuous day is important in such a sense to feel fit again the next day.

However, there can also be other causes of the fact that you no longer have energy and do not feel like doing anything.

Several causes can underlie the feeling of constant fatigue and lack of energy.

The challenge is to find the cause of the fatigue. When this is known, there are often several possible solutions.

If you want to do something against your fatigue, it is first of all important to know what the cause is.

Below we explain the different causes of a tired and lifeless feeling. Psychological symptoms can also occur, which I will cover in this article.

 

Cause 1: Too little fuel

Your body needs enough energy to continue to function properly.

If you don’t get enough nutrients and eat too little, you are more likely to suffer from a tired and lifeless feeling. These fuels are important for staying energetic.

Vegetables, fruits and more healthy food

It is therefore important to continue to eat healthy and a healthy diet. So start the day with a good breakfast and take enough snacks to maintain the energy level.

Both proteins and carbohydrates are important. Dehydration can also be a cause of fatigue. The body needs sufficient fluids to continue functioning.

It is also important that you drink enough water throughout the day and that you take in at least 1.5 liters of fluid per day.

Many studies have shown that even mild dehydration affects our performance and mood. For example , this study from ACSM Health Fit or this one from the National Library of Medicine .

Cause 2: Too little sleep

One of the biggest causes of feeling tired and lethargic is too little sleep.

If you’re sleep deprived, you’re more likely to have trouble making decisions, solving problems, managing your emotions and behavior, and coping with change.

Eight hours is often taken as a guideline, but this can vary from person to person. When you sleep less than you need, you notice it immediately and you have less energy. You feel tired, you don’t feel like doing anything and you have trouble concentrating.

Poor sleep habits and prolonged sleep loss will affect your health. If you’re concerned about getting enough sleep, try using a sleep diary for a few weeks.

It is important that you get enough sleep. For some it could be seven o’clock, for another it could be eight or nine o’clock. Read more about this on the National Heart, Lung and Blood Institute site .

Cause 3: Feeling depressed

Depression can also underlie your feeling of sluggishness. Fatigue is common with depression.

Depression not only has psychological consequences, it can also cause physical problems.

Physical symptoms of depression may include headaches, loss of appetite, or fatigue. When you feel fatigued over a longer period of time, this may indicate depression.

The best thing you can do to get better is to seek professional help. This usually includes working with a therapist, and for some people, medications such as anti-depressants.

Cause 4: An underactive thyroid

When you feel tired and lethargic and don’t feel like doing anything, this can also indicate an underactive thyroid. The thyroid regulates metabolism and produces hormones.

When a thyroid gland works too slowly, it makes too few hormones. Also known as hypothyroidism, this can make you feel tired.

Other symptoms of this may be that you gain weight faster and feel cold more quickly. If you want to know if your thyroid is working too slowly, you need a blood test.

Cause 5: Anemia

When you have too little energy, this can also indicate anemia.

When you have a shortage of red blood cells in your blood or when the red blood cells do not work properly, you have anemia.

As a result, less oxygen passes through the body and you suffer more from fatigue or dizziness.

Causes of a shortage of red blood cells can include a lot of blood loss, an iron deficiency, an increased breakdown of red blood cells or conditions that cause red blood cells to be broken down more quickly.

Cause 6: Food allergy

A food allergy can also make you feel tired and lifeless and do not feel like doing anything.

Characteristic of a food allergy is that you feel lifeless and have a dip immediately after eating.

It is important to find out which ingredient you are allergic to and not to eat it in the future. Visit a doctor to find out what foods you are allergic to.

Cause 7: Diabetes

People with diabetes have high blood sugar levels. As a result, the sugars in the cells are not converted into energy.

These remain in the blood. This leaves your body without energy, which can explain the fatigue and the lethargic feeling.

Cause 8: Caffeine Overdose

An overdose of caffeine can also cause a feeling of fatigue.

Where you would think that a lot of caffeine makes you feel energetic and more alert, you have to be careful with this.

Consuming too much caffeine can actually make you feel sluggish. This does not mean that you should stop with caffeine.

In this case, reducing is the advice. Reduce the intake of coffee, tea or cola in small steps.

Cause 9: Heart Problems

Heart problems can also cause fatigue.

When the heart is not working properly, you can feel lethargic and have no interest in anything.

Do you feel that you can do less than before and that you have problems with your heart, it is advisable to consult your doctor.

Cause 10: Sleep Apnea

Sleep apnea can also explain fatigue and a feeling of sluggishness , say researchers from the NCBI . 

With sleep apnea, your breath stops while you sleep, causing you to wake up. Then you go back to sleep immediately afterwards, so you hardly noticed anything.

When you wake up in the morning, you feel like you’ve had a good night’s sleep, but you’ve actually been up half the night.

As a result, you often don’t feel like doing anything during the day and you feel tired. Sleep apnea is more common in people who smoke or who are overweight.

With sleep apnea, it is important not to drink alcohol a few hours before going to sleep. In addition, sleeping pills and tranquilizers can make sleep apnea worse. Contact your doctor to see what you can do about sleep apnea.

Cause 11: Urinary Tract Infection

With a urinary tract infection you have to urinate often and you suffer from a burning sensation.

However, it is often difficult to identify the symptoms of a urinary tract infection. Sometimes you just feel a little more tired when you have this.

It is therefore important to find out whether the urinary tract infection causes the lethargic feeling. You can test this with a urine test.

When you know the reason for the lethargy or fatigue, you can work on the solution. However, if you continue to struggle with this, the physical and mental complaints can be severe.

Keep this in mind if you regularly run out of energy: 

When you stay tired and keep the feeling of sluggishness, it is important to ring the bell. You would think that permanent tiredness wouldn’t hurt. However, this is not true.

Permanent fatigue can cause you to focus less well, worry more and have even more stress. When you are chronically tired, this can cause even more severe psychological and physical consequences.

Psychological consequences

Fatigue and its consequences are often related to stress. Stress can lead to burnout, depression or anxiety disorders.

When the fatigue persists, your body becomes unbalanced, which can lead to stress, overstrain or burnout.

Burnout is often preceded by a phase of long fatigue. This fatigue is caused by the brain being overworked, which means that you are also more psychologically vulnerable.

The symptoms of burnout include:

  • Chronic fatigue
  • Lethargy
  • Concentration problems
  • Chaotic thinking
  • Crying fits

With a burnout you don’t feel like doing anything and you look up to everything. You simply don’t have the energy to do things.

Other symptoms of burnout can be that you can no longer perceive everything properly and you have no idea what is happening around you.

This gives you a sense of disappointment, which puts you in a vicious circle. If you have the feeling that you are facing a burnout, it is important to visit your doctor.

Physical consequences

When you are tired for a long time and have no energy, this can lead to a decline in your immune system, making you more susceptible to diseases.

Not only your immune system is affected, the whole body becomes weaker. It destroys your whole health.

Fatigue and its consequences can be related to stress. Stress can again be the cause of various skin diseases. When you feel tired, you don’t feel like doing any physical exertion.

This allows you to leave sports or intensive exercise for what it is. However, this is not conducive to fatigue.

Sport is actually good for body and mind. Movement helps against both psychological and physical discomfort.

If you are tired and lethargic over a longer period of time, it is therefore important to clearly indicate your limits.

8 Tips to get more energy quickly

If you suffer from chronic fatigue, it is important to find out the causes of the fatigue and to tackle them.

Below we give several tips to get more energy and get rid of the feeling of sluggishness.

Tip 1: Get enough sleep

It is important to have enough sleep. It can vary per person how many hours of sleep you need.

Eight hours is often given as a guideline, but this can vary from person to person. If you want to get rid of the tired feeling, it is also important to take a closer look at your sleeping rhythm.

If you don’t sleep well or wake up every time, this can cause more fatigue during the day.

Another tip is not to look at a screen or drink caffeinated drinks an hour before going to sleep. In addition, it is not advisable to do tasks that require your full attention right before going to sleep.

So make sure you get enough sleep so that your body can relax optimally. It can help to sleep in a ventilated sleeping area and to switch off the heater.

When you have trouble falling asleep, it is advisable to do breathing  exercises or to write off the tension.

Tip 2: Sport and move more

When you come home after an exciting day at work, it is important to take some exercise as well.

So don’t sit on the couch after work and dinner, but make sure you move for at least half an hour every day.

This can already be done by taking a good walk, going to the gym or jogging. Exercise makes your body produce endorphins and make you feel more energetic.

Another advantage is that your immune system is strengthened, so that you are less likely to get sick

In addition to sports, yoga and mindfulness can also help to get more rest. Yoga focuses on releasing physical stress through exercise.

Body postures are combined with breathing techniques, allowing you to relax.

Mindfulness is a technique that focuses on the here and now. Stress often arises when people think about the future.

Mindfulness helps to accept situations and helps you to think less negatively, so that you experience less stress and fatigue.

Tip 3: eat healthy and varied

A good diet also forms the basis for an energetic feeling. This starts with a good breakfast.

Because of breakfast, the digestion starts and the body gets the signal to go to work. This gives you more energy to do things.

If you do not vary enough with food, you deprive the body of all kinds of important nutrients in the long term.

If you have little appetite or do not like breakfast, it is advisable to start with a bowl of Greek yogurt, possibly supplemented with some fresh fruit. A good start to the day is half the battle!

However, it is important to keep your energy up throughout the day. So take plenty of snacks in between. Choose as little as possible for snacks that contain a lot of simple sugars and unhealthy fats.

Aim for about three healthy snacks a day. This can be, for example, a piece of fruit, some vegetables or a handful of nuts.

This keeps your energy up and you have less need to consume unhealthy snacks.

Tip 4: Drink more water

Drinking water is also very important. The body consists of more than 50 percent water.

It is therefore advisable to maintain the moisture level and to drink at least 2 liters of water per day.

When you don’t get enough fluids, you suffer from dehydration, headaches and a lifeless feeling. If it is difficult to drink regularly, we recommend taking a glass of water half an hour before each meal.

Be careful not to drink too much water either. Drinking too little and too much is bad for your health and well-being.

Tip 5: Take the right vitamins and minerals

Especially in the dark winter days it is important to take enough vitamins.

Especially the B vitamins, B1, B2 and B6, positively influence the mood. These vitamins can often be found in a varied diet. It is therefore not only important to take in sufficient nutrients, but also enough vitamins.

Therefore, eat healthy and natural products (fruit, vegetables, lean meat, cottage cheese, Greek yogurt, nuts, fatty fish, etc.) Avoid refined products that are full of simple sugars.

Especially in periods when you are busy or when you have an active lifestyle, it is important to get your daily extra vitamins (such as magnesium, vitamin B12, vitamin D, etc. This will keep your energy up.

You also make less Vitamin D during the dark autumn and winter days. So you have to live on the vitamin D, which you have made in the summer and spring.

If this is too little, it is important to supplement this with extra vitamin D during the autumn and winter days.

So if you work a lot in an office with artificial light, make sure that you take a short walk every break, so that you are exposed to daylight.

Tip 6: Take your rest to get More Energy Immediately

When you have over exerted yourself over a longer period of time, it is important to think about yourself.

If you have given your body too little rest, it has had too little time to recover. So take regular rest to recover well from physical or mental exertion.

It can help to take a break, even if it is just five minutes. During this break, make sure that you do nothing at all and completely relax. For example, find a quiet place where your body can relax.

Research also shows that people who take regular breaks are more productive than people who don’t.

It is therefore important to listen carefully to your body. When your body gives the signal to slow down, you must also accept this.

 

Tip 7: limit stress as much as possible

People who suffer a lot from stress due to work, family or other circumstances, find it more difficult to relax.

For example, a study  of more than 2,000 people found that fatigue is strongly associated with elevated stress levels.

The result is a feeling of lethargy or chronic fatigue. This puts you in a negative spiral. The more stress, the less you can relax. This in turn leads to more stress and fatigue.

It may sound contradictory, but physical activity is one of the most important things you can do to reduce stress. It lowers stress hormones such as cortisol and ensures that you sleep better.

Try to find an exercise routine or activity that you enjoy, such as walking, dancing, wall climbing, or yoga.

 

Tip 8: Dare to express your feelings

When you are under a lot of stress and feel very tired as a result, it can help to share your feelings of fear, sadness and worry with others. Tell us what’s bothering you!

If you find it difficult to talk to your loved ones about your feelings, don’t hesitate to call in professional help such as a doctor or psychologist to share your feelings.

Expressing sadness to friends
When to go to the doctor

Visit the doctor if you feel that a medical reason is at the root of the chronic fatigue or the feeling of sluggishness, we advise you to visit the doctor.

When we look at the causes, we advise you to visit a doctor if you have an underactive thyroid, anemia, diabetes, food allergy or problems with the heart.

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