Published on April 22, 2021

How To Have More Energy Every Day Naturally

How To Have More Energy Every Day Naturally

I use to work overnights at local hospitals as a social worker in the Emergency Room. My circadian rhythm or natural sleep cycle was very off—my body slept during the daytime when the sun was out. When I left the “graveyard shift life,” I had to train my body to naturally sleep again—at night, ya know, like “normal” people. It took some time for my body to adjust to having energy during the day and resting at night versus sleeping during the day and being alert at night.

People are often surprised when I tell them I don’t take adult naps throughout the day. I try to ensure that I get at least 6 to 8 hours of sleep at night and for me, that’s enough.

Now, as a Breath Body and Energy Coach (yoga teacher, Usui Reiki practitioner, and psychotherapist), I help my clients understand how to maintain strategies to ensure that they have natural energy boosters throughout the day.

Here are seven tips on how to have more energy naturally.

1. Get Sun

Carve out some quality time with the sun daily! It’s recommended to get around 15 minutes of exposure, but just be sure to use sunscreen. Carrot seed oil makes for a great natural SPF.[1]


For those of us living on the East coast, the longer and colder winter days deplete us of natural vitamin D, which is crucial and beneficial for our overall health. Deficiencies in Vitamin D impacts mental health including the onset of seasonal affective disorder or depression, impact thyroid issues (which can also cause fatigue), and impacts our overall energy levels (especially if you’re vegan or vegetarian).[2]

Make it a goal to get sunkissed or invest in a UV-led light desk lamp if you can’t get outdoors with Mother Nature. Be sure to follow up with your primary care provider for labwork to ensure deficiencies. Over-the-counter vitamin D and/or increasing foods with Vitamin D could also provide energy-boosting support if deficient.

2. Get Sleep

Like I tell my clients, a good AM or “morning hygiene routine” will never be successful without a good bedtime or PM “sleep hygiene routine.” Establishing a good nighttime routine will improve not just your morning routine but also alleviate fatigue throughout the day. If you really want to boost your energy during the day, it’s time to create realistic goals and habits as it pertains to how you start and end your day.

A good nighttime routine can include:

  • Calming tea like lavender or chamomile
  • Calming essential oils like lavender
  • Connecting to elements by taking a long bath or hot shower
  • Sensory deprivation: decrease lights/sound/any external stimuli to allow the natural melatonin in our body to increase for optimal relaxation. This means to stop scrolling, put your phone away, turn off the TV, avoid external stimuli or bright lights at least 40-60 minutes before bed, and put your phone on “Do Not Disturb” mode.
  • If you’re struggling with going to sleep due to worry or anxiety, try journaling before bed and brain-dumping what’s keeping you up. Create a list of things you can control and things you cannot control, and allow yourself to let it go for now and just worry about it in the morning. For now, allow yourself to pause and rest.
  • Establish a bedtime and stick to it! Try to get at least 8 hours of sleep every night. If you’re still struggling reach out to your medical providers for support.

3. Move!

Engaging in physical activity/exercise/working out or even mindful movement like yoga can truly help to boost energy during the day. Many people also find that regular physical activity can boost not only moods and energy during the day but also help support sleep at night.


Like I tell my clients if you’re not into exercising or working out, try to find a physical activity you do enjoy like dancing, yoga, or even sex and self-pleasure! If terms like workout out, exercising, and/or yoga seem too daunting or intimidating, then reframe them to “physical activity” or “mindful movement.”

Whatever you do—just move!

4. Decrease Caffeine

I don’t know who needs to hear this, but decreasing caffeine and sugar intake can actually boost your energy long-term.[3]

I often have conversations with clients about their caffeine intake. In the US, overconsumption of caffeinated products is normal—I mean, we have 24/7 coffee shops! But the mid-day slump can actually be caused by your caffeine intake. If you’re loyal to your favorite cup of caffeinated joe or tea, then I recommend having a maximum ounce per day of caffeine you can consume in one day. I also recommend no caffeine after the late morning hours as this can also impact energy throughout the day as well as sleep or insomnia at night.

Also, try to avoid adding unnecessary sugars or dairy to your coffee like whipped cream. Be mindful of cold teas and other carbonated drinks and even chocolate candy bars and over-the-counter medications that have added caffeine in them and especially avoid these before bed.


Remember that a good night’s sleep will support an energetic and productive day. And please, quit the energy drinks!

5. Aromatherapy + Essential Oils

Try diffusing mood-boosting or focusing on essential oils throughout the day like citruses, peppermint, and grapefruit. You can also use essential oil rollerball blends aromatically. These natural energy boosters can increase your energy throughout the day, especially during that 4th Zoom meeting.

Be sure to use pure grade essential oils (not from the dollar store), and ensure you dilute with a carrier oil like coconut oil or sweet almond oil if using topically on the skin.

6. Nourish Yourself

This is the most basic tip of them all, but someone needs to read this! Go eat!! Make sure you are nourishing your body well enough with at least three nutritional meals a day.

If you’re skipping meals and finding yourself more fatigued, it’s because your body is borderline in starvation mode, which means it will begin to preserve energy and nutrients in the body since it’s not sure when the next meal (nutrients) are coming.[4] This will most definitely impact your energy throughout the day, especially if all you’re feeding yourself is unhealthy, heavy, fast, fatty, fried, processed, and unhealthy foods. Additionally, audit your daily intake as some medications and mental or medical conditions can cause insomnia or fatigue during the day.


7. Connect to Breath + Elements

This last tip sums up all of the above. Whatever you do throughout the day, just be sure you are connecting back to self—to your breath and the elements.

Connecting to elements through physical activity—like going for a swim in the water or hike in nature—can boost your energy throughout the day. You can also keep plants in your home aloe vera, bamboo, and cactus to help improve energy and air quality in your home or office space. Get your hands or bare feet in some grass or soil to really connect to boost natural energy from Mother Earth. Add alternative practices to your healing and self-care routine such as float therapy or cryotherapy to support your energy, stress levels, physical health, and mental health.

As you connect with elements externally, recognize that these same elements flow through us internally. Use this physics connection to intuitively and intentionally boost your energy throughout the day. All you have to do is get outside, go within, breathe, and connect.

Final Thoughts

If you’re struggling and need some support, don’t hesitate to seek support from a professional. Try to implement the above tips on how to have more energy and over time, you may find your energy and sleep routine improve greatly.

Remember that change in habits takes time. They won’t happen overnight. So, stay consistent, be patient, be compassionate, and be open-minded as you work to boost your everyday energy naturally! Namaste!


More Tips on How to Boost Energy

Featured photo credit: Peter Conlan via


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Iris Mendez

I help women co-facilitate healing in the 4 bodies, stop limiting beliefs, root down + rise through breath, body, and energy coaching!

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Last Updated on October 20, 2021

7 Daily Stress-Management Rituals that Improve Your Productivity

7 Daily Stress-Management Rituals that Improve Your Productivity

If you’re trying to be as productive as possible, stress will always be your biggest obstacle—and it’s not an easy one to overcome. To do it, you’ll need to develop a plan to make stress management a core component of your daily routine, but doing that takes commitment. The good news is that if you succeed in learning how to manage stress, you’ll unlock your potential and be well on your way to peak performance. But first, you need to learn how to make it happen.

The best way to do that is to learn about and integrate some stress management rituals into your daily routine. To help you get started, here are seven tips on how to manage stress and improve your productivity.

1. Give Yourself an Extra Hour in the Morning

If you were to do some research on some of the world’s most successful—and productive—people, you’d notice that many of them have one thing in common: they tend to be early risers. Apple’s Tim Cook gets out of bed before 4 AM each day.[1] Michelle Obama is already getting in her daily workout at 4:30 AM.[2] Richard Branson gets up at 5:45 AM each day, even when he’s vacationing on his private island.

There’s a good reason why they all do it—once you reach the point in your day that your work schedule kicks in, you no longer have control of your time. That means you have a limited opportunity every morning to reduce your stress by taking care of the things you need to do without anyone making other demands on your time.

What’s important about this isn’t the time you get up. The important part is getting up early enough to start your day without feeling rushed. For most people, getting up an hour earlier than you normally would is sufficient. This should give you ample time to complete your morning tasks without having to hurry or fall behind.

But when you implement this ritual, be careful. Don’t do it at the cost of getting the right amount of sleep each night. If you do, you might increase your stress instead of relieving it. Sticking to a proper sleep schedule and getting enough sleep is, in itself, a critical part of stress management.[3]


2. Determine and Review Your Most Important Tasks Each Day

If there’s one productivity tip that almost all experts agree on, it’s that you should spend some time before bed each night to write down your three most important tasks for the following day. But if you want to maximize that practice and turn it into a stress-buster, you should turn that notion on its head.

Instead, you should do this as a part of your morning routine. There’s a couple of reasons for this. First, it’s that our always-on, always-connected business world means your priorities can change overnight, literally. You may list your top priorities, go to sleep, and wake up to find them woefully out of date. That means the best time to set your priorities for the day is in the morning. This will keep those priorities up to date and let you think about them before the distractions of the day begin. But don’t stop there. You should take some time before bed each night to review that day’s priorities.

Ideally, you’ll be able to check them off as accomplished. If not, though, think about what prevented you from getting to them. This is your chance to figure out some of the common daily interruptions that get in your way. Chances are, these also cause some of your stress. So, spend the time before bed game-planning how to remove those interruptions and stressors from your day. If you make this a habit, you’ll be more productive and far less stressed out in no time.

3. Save Your Emails for Later in the Morning

Another tip on how to manage stress is to save your emails for later. One of the key causes of stress comes from our inability to cope with the unexpected. If you stop to think about it, what is your most prominent source of near-constant unexpected information every day? You guessed it—it’s your email.

Now, you can’t simply ignore your email. The only thing you can do about your email is to learn how to manage it most effectively. But no matter what you do, it’s going to remain a source of daily stress and distraction. That’s why you should make a habit out of giving yourself an email-free hour or two at the beginning of each day’s schedule.

In that time, try to tackle one of your daily priorities and get it taken care of. Your email will still be there when you’re done. And when you do get to it, you’ll do so in a much better frame of mind knowing that you’ve already gotten some real work done before having to deal with anything unexpected. That alone will improve your mood and reduce the amount of stress you’ll feel—no matter what’s waiting for you in your inbox.


4. Take a Walk After Email Time

Since you’ll have to deal with your email sooner or later, there’s no way to completely avoid the stress that will come with it. Although you’ll be in a better frame of mind after putting off your email to get some real work done, you’ll still feel some stress when you get to it. That’s why you should make a post-email walk a part of your daily routine.

Taking a walk is one of the best ways you can relieve stress. It’s a form of meditation that will put you back into the right condition to be productive, and there’s no better time to do it each day than after taking care of your emails.

Ideally, you’ll want to take a walk outdoors, and preferably in the most natural setting possible. If you’re in an urban environment, a nearby park will suffice. Studies have demonstrated that walking in such environments for as little as 20 minutes per day leads to an overall reduction in the body’s cortisol level.[4]

Cortisol, if you’re not aware, is your body’s main stress hormone. It helps regulate your blood pressure, energy levels, and even your sleep cycle. Every time your stress goes up, cortisol production also increases, throwing your body into chaos. So, taking a walk right after dealing with your email will help you to relax, reset, and get ready to be productive for the rest of the day.

5. Reserve Time to Research and Plan a Vacation

By now, everybody knows that taking vacations every now and then can improve your productivity and lower your stress level. But did you know that even thinking about a vacation can help you to reduce your stress? It may sound strange, but it’s true.

A Cornell University study in 2012 found that the anticipation of a positive experience—like a vacation—can reduce stress and make you measurably happier. It logically follows, then, that adding to that anticipation each day can maximize the stress-relieving effects of a vacation.[5]


To do it, set aside at least a half-hour each day to research or plan an upcoming vacation. You can read about destinations. You can research airfares. You can even look at places to stay in locations you’re interested in visiting. And if you’ve already got a vacation booked, use the time to take a deep dive into what your destination has to offer.

This is an especially important daily ritual to observe right now, while the COVID-19 pandemic may be limiting your vacation options. If it’s been a while since you’ve been able to take a trip, the act of planning your next vacation will have a therapeutic effect. With vacation rental bookings still hovering below 50% in most major markets, there’s no doubt that the vast majority of people are in desperate need of their next stress-relieving vacation.[6]

6. Create a Shutdown Ritual to End Your Day

Another simple yet effective way to manage stress is to create a shutdown ritual. Just as it’s important to get your day off to a stress-free, unhurried start, you’ll want to do the same when the day is through. It’s because after spending each day in a reactive mode—dealing with the unexpected—you need to get back into a proactive mode to relax.

Studies have shown that having the perception of control over what you’re going through acts as a buffer against negative stress.[7] In other words, feeling like you can manage even a small chunk of your own time counteracts the stress from the parts of your day when you can’t.

This also means that your shutdown ritual can be whatever you want it to be. You might write in a journal, get in a quick light workout, or prepare your outfit for the following day. As long as you’re the one in complete control over what you’re doing, anything goes. Just make sure that you include the aforementioned review of your daily priorities somewhere in your routine!

7. Set a No-Screens Rule to End Your Day

Even though your shutdown routine is important, there’s one more ritual to include before bedtime that will help you manage stress. Spend the last 30 minutes to an hour before you plan to go to sleep observing a strict no-screens rule. Not only will this give you time to disconnect from the stresses of your day, but it will also allow your body to make a transition into a proper sleep mode.


The screens we use—smartphones, tablets, laptops—all emit a wavelength of blue light that disrupts our sleep patterns. It’s the same type of light that our bodies recognize as daytime, so seeing it is like telling your brain that it’s the wrong time to be asleep.[8]

By eliminating all sources of this type of light before bedtime, you’ll increase your odds of getting restful, deep sleep. And since getting proper sleep is one of the best ways to manage your stress, this is the perfect way for you to end each day.

Final Thoughts

Although a totally stress-free lifestyle would lend itself to achieving maximum productivity, not many people will ever manage to live that way. So, the next best thing is to work some or all of these daily stress-busting rituals into your day to minimize the inevitable stress instead. Doing so will put you in the best possible position to succeed. And there’s no better antidote for stress than to make the most out of every day no matter what it has to throw at you.

More Tips on How to Manage Stress

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