Recharge Your Energy: 10 Everyday Tips Against Tiredness

Updated: October 2026

We all know the afternoon slump. Instead of a third coffee, you can turn a few dials that really make a difference. The list below has ten that you can put into practice in everyday life, without perfectionism.

What helps against tiredness in everyday life?

Steady sleep, exercise, good nutrition and small breaks. The NHS advises going to bed at the same time every night, planning 6 to 9 hours, keeping the bedroom quiet, dark and cool, avoiding screens for an hour before bed and avoiding caffeinated drinks, food and exercise for two hours before falling asleep.

Which 10 tips give you the most energy?

1. Go to bed at the same time and get up at the same time, seven days a week.
2. Step outside early in the morning; daylight sets your body clock.
3. Move every day, even a walk counts.
4. Drink enough, as lack of fluid makes you tired.
5. Eat regularly and combine carbohydrates with protein and fibre.
6. Cut back on coffee from early afternoon.
7. Limit alcohol and nicotine; both disturb sleep.
8. Plan short breaks, even when your calendar is full.
9. Build an evening ritual: dim the lights, screen off, tea or reading.
10. Talk about chronic stress and get support if it gets too much.

Which nutrients can play a role in tiredness is explained in our article Which Nutrients for Tiredness.

How does food affect your energy?

Very sugary snacks make your blood sugar rise and fall quickly, and afterwards you often feel more tired. Better are meals with fibre and protein: oats with quark and fruit, wholemeal bread with egg and vegetables, legumes, nuts. The NHS generally advises a nutritious diet and regular exercise.

A breakfast that keeps you full for a long time and an afternoon snack with nuts and fruit avoid the typical slump. You'll find more thoughts on sleep and nutrition in The Effect of Sleep on the Body.

How much caffeine makes sense?

Caffeine can make you more alert in the short term, but for many people it keeps sleep away for longer if drunk too late. The NHS recommends not drinking caffeine for two hours before sleep. If you're often tired in the afternoon, switch to water or herbal tea from 2 pm.

We ourselves use the Organic Ginger Shot Energy with guarana and mate, which can contain caffeine, in the morning instead of a second coffee. If you want to stay caffeine-free, take the Immunity Shot, which we offer without caffeine. In the evening, neither is the right choice.

What role does exercise play?

A big one. People who move often sleep better and feel more awake during the day. The NHS lists regular physical activity as part of self-help for tiredness. It doesn't have to be a gym: a brisk 20 to 30 minute walk, taking the stairs instead of the lift or a short stretching routine at your desk is enough to start.

If you find it hard to get going in the morning, move outdoors briefly after getting up. Daylight helps your body clock, and walking gets your circulation going. In the evening, on the other hand, don't schedule strenuous training too late; the NHS advises not training intensely in the two hours before sleep.

What does a day with more energy look like?

This is an example, not a rule. Pick one or two points and try them for a week.

How long does it take for habits to work?

A few days are often enough to feel whether the afternoon goes better. A stable sleep rhythm takes one to two weeks. So don't start with ten changes at once, but with one: say, a fixed wake-up time. Then add the next.

When is tiredness a case for the doctor?

If you've been exhausted for several weeks for no obvious reason, the tiredness affects your daily life or other signs such as weight loss, low moods or breathing pauses at night appear. The NHS names possible causes including anaemia, diabetes and thyroid conditions, which can be clarified with a blood test.

In that case, tips alone are not enough. See your doctor before buying supplements on a hunch.

What helps with stress and exhaustion?

Small, regular reliefs often work better than one big holiday. Breathing exercises, walks, fixed breaks, conversations and boundaries at work. If stress drains you permanently, it can help to declutter your day and hand off tasks. More ideas: Reducing Stress.

Matching picks from frank.

For a start to the day: Organic Ginger Shot Energy or tea from the Organic Teas, for example the Re-Charge Tea.

You might also like

• Always Tired - Which Nutrients Help Against Tiredness?
• Sleep - The Effect of Sleep on Your Body
• Stress Symptoms - 5 Tips to Reduce Stress

Frequently asked questions about recharging your energy

Why am I constantly tired?

Common reasons are too little or irregular sleep, stress, little exercise and a one-sided diet. If tiredness persists for several weeks, it should be checked by a doctor.

What helps against tiredness right away?

A glass of water, fresh air, a short walk and daylight. A 15 to 20 minute nap helps some people.

Which foods make you tired?

Very large, fatty meals and sugar spikes can make you sluggish. Alcohol also disturbs sleep.

Does coffee help against tiredness?

In the short term yes, but drunk too late it disturbs sleep. Cut back on caffeine in the afternoon.

How much sleep do I need?

The NHS says 6 to 9 hours. How much you personally need shows in your energy during the day.

Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.