3. You’re Skipping Breakfast
“Skipping breakfast can definitely contribute to low energy in the morning,” says Johannah Sakimura, RD, a nutrition communications expert and a contributing writer for Everyday Health, who is based in the New York City metro area. “It’s important to give your body good fuel to start the day after an extended period of fasting.” Without this fuel, your body is running on empty leaving you famished by lunchtime and more likely to make unhealthy choices that will cause that midafternoon dip in blood sugar.
“Try to combine healthy carbohydrates, like fruit, veggies, and whole grains, with a protein source, such as eggs, nuts, or dairy. The carbs give you an initial boost, and the protein helps sustain you until your next meal,” says Sakimura.
4. You’re Sitting Too Much
5. You’re Drinking Too Much Caffeine
Whether it’s a can of soda or constant refills of your coffee mug, many of the beverages we reach for when we feel tired are packed with caffeine, a stimulant that will give you a quick jolt, but may also leave you crashing soon after if you ingest too much. As a result, you may feel fatigued, irritable, and have trouble concentrating, explains Syn. What’s more, beware of how your body can build up a tolerance for caffeine, which means you’ll increasingly need to consume more of it to feel those uplifting-at-first effects.
6. You’re Dehydrated
7. You’re Stressed Out
Many of us have reasons to feel burnt out day-to-day. Stress is a completely normal experience. However, too much stress or long-term stress that’s not resolved, aka chronic stress, can contribute to lower energy levels and feeling fatigued more often.
“Stress may be the biggest energy drain of all,” says Stephenson. “You can be eating well, exercising, and going to bed early every night, but if you’re chronically stressed, none of that is going to help as much as it could,” she says. Taking 15 minutes to bookend each day for relaxation, reflection, or getting yourself organized can help you feel more in control of your schedule and circumstances, she says. That might involve walking, journaling, lingering in the shower for just a few extra minutes, or doing a short meditation. Whatever you do, make sure that it feels nourishing to you and brings a little calm in the midst of a hectic day.
Additionally, if you feel like lifestyle tweaks aren’t helping you manage your stress levels, talk to your doctor or mental health professional for guidance on how to tackle stress and avoid long-term health issues.
8. You’re Not Snacking Smart
If you’re running to the vending machine for a quick afternoon snack, your selection — most likely high in simple carbs and sugar — will send your energy levels in the wrong direction.
Rather than relying on between-meal bites that contain a lot of excess sugar or are sources of ultra-processed carbs, Syn recommends choosing snacks that provide protein and fiber, as these nutrients are digested slower in the body for longer-lasting energy. Examples include a piece of cheese and fruit, a slice of whole-grain toast with almond butter, or a few slices of turkey and baby carrots.
9. You’re Eating a Large Meal
Yes, you want to eat enough to feel full and satiated, but at the same time, overeating at a meal can also sap energy levels.
“Eating a very large meal, regardless of its composition, can divert a significant amount of blood flow to the digestive system to aid in digestion,” says Syn. “This can leave you feeling sluggish and less alert as your body focuses on processing the food,” she explains. This is especially true of higher fat meals, since fat is digested slowly by the body. If that meal in question was lunch, this means a midday energy slump. To build a meal that provides energy, stabilizes blood sugar, and isn’t too heavy, Syn recommends a portion-controlled, balanced meal that contains lean protein, complex carbohydrates (such as starchy vegetables, whole grains, or beans and lentils), healthy fats, and lots of vegetables.
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