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 others manifest + co-facilitate healing by exploring alignment of the 4 bodies through breath, body, and energy work.

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Published on June 8, 2021

What is Mental Energy And How To Maintain A High Level of It

What is Mental Energy And How To Maintain A High Level of It

We all understand “energy” in the physical sense, and we mostly experience the feeling of having a lot or a lack of physical energy. But physical energy is very different from mental energy. So, what is mental energy?

Mental energy is a mood and a measure of the willingness to undertake cognitive tasks. When you are experiencing an abundance of mental energy, you will feel motivated, efficient, and focused when dealing with tasks. You may feel like you can take on more and have the capacity to throw yourself into a situation without feeling stress or anxiety.

However, unfortunately in the busyness of modern society, you may relate more to the feeling of having a lack of mental energy. Take yourself back to a situation where you are juggling lots of tasks, work is hard, and home life is emotionally exhausting. This is the feeling of a lack of mental energy. You may have felt like being on the verge of burnout, found yourself procrastinating, and had the feeling of just not having the capacity to take on any more emotional or cognitive tasks.

You must deal with a lack of mental energy before it develops into mental exhaustion. Let us take a look at the symptoms of mental exhaustion and the toll that it can take on you as a person and your life.

Signs of Mental Exhaustion

Here are the mental, physical, and behavioral signs of exhaustion.


Mental Signs

  • Depression
  • Anxiety
  • Lack of motivation
  • Difficulty concentrating
  • Anger

Physical Signs

  • Headache
  • Body aches
  • Change in appetite
  • Weight loss or gain
  • Increased illness

Behavioral Signs

  • Poor performance at work
  • Social withdrawal
  • Inability to keep to commitments
  • Increased time off sick at work

The signs of mental exhaustion are less than desirable, and you should reiterate the importance of maintaining your mental energy and do not let it be an afterthought.[1]

How to Maintain a High Level of Mental Energy

The maintenance of mental energy is all in the approach. We can not always control our situation or the number of tasks that we have on at a particular moment in time. However, we can control how we manage and maintain our mental health and mental energy at these times. Just as our physical energy can be maintained through various methods, so can our mental energy.

Now, let us take a look at some of the useful methods that can help us to maintain a high level of mental energy starting from today.

1. Get Adequate Sleep

Sleep may sound like the most obvious method to help maintain a high level of mental energy, however, it is very important.

There are two stages of sleep, REM (rapid eye movement) which is the stage of sleep when you dream, and Non-REM. Non-REM can be divided into three stages, the final stage being deep sleep. The deep sleep stage is where scientists believe that your body renews and repairs itself and also the stage that is most important in terms of energy maintenance.


There are many ways in which you can create good sleep hygiene. These include having time away from devices before sleep, stopping caffeine intake a few hours before you plan to go to sleep, and going to sleep at the same time each evening.

2. Structure Your Day

Structuring your day can apply to either your home or your work life. The key is to prioritize the important tasks so that if you run out of time, you are safe in the knowledge that these have been completed. If you don’t do this, then you are at risk of overworking yourself, staying at work late, or doing household tasks into the evening.

At home, this may be washing first or tidying the house before you sit down to have a relax. At work, you can write down a list of your tasks for the day and then, list them from the highest priority to the lowest. You can tick off each task as you go along. Any uncompleted tasks can then be transferred to the next day. Furthermore, if you are running out of time, you’ll know in advance and can delegate the priority work to ensure that this is completed on time.

3. Eat Well

Eating well is important for both physical and mental health. Eating a well-balanced diet and certain foods can aid memory, concentration, and focus and thus, helping you maintain mental energy.

Let us take a look at some foods that can do this:


  • Wholegrains – can improve concentration and focus as it provides a steady supply of energy throughout the day.
  • Blueberries – can boost short-term memory as they contain protective compounds called anthocyanins.
  • Blackcurrants – can reduce anxiety and stress as they contain Vitamin C which is widely thought to increase mental agility.
  • Pumpkin seeds – can enhance memory and boost mood as they are rich in magnesium, B vitamins, and tryptophan, which are believed to be important in serotonin. Serotonin is a chemical that has a positive impact on mood.

4. Get Some Fresh Air

Going outdoors can have a restorative effect on mental health. You do not have to undertake a ten-mile walk to reap the benefits. Simply being out in the garden, going for a stroll in the countryside, or doing a brisk walk to the shop can have a positive effect on mental energy. Research has shown that spending time outdoors can relieve anxiety and depression. Furthermore, it promotes relaxation and can improve confidence and self-esteem.[2]

5. Take a Break

Taking a break every so often whether at work or when doing any task can maintain a high level of mental energy and focus when needed. A break can involve something as simple as walking away from your computer and changing your environment for a few minutes by going to make a cup of tea to strolling around the block on your lunch rather than staying in the office.

This change of environment takes your mind off the task at hand, rejuvenates, and reenergizes you. Focus can then be maintained and the task at hand can be done to the best of your abilities without mental fatigue.

6. Exercise Your Brain

Challenging your brain does for your mind what exercise does for your body. Physical exercise can stimulate your physical energy just as exercising your brain can stimulate your mental energy.

There are many ways to exercise your brain including:


  • Brain training exercises can stimulate the mind and also boost intelligence.
  • Learn something new to create new challenges for your brain.
  • Socializing can stimulate multiple areas of the brain. The array of activities involved in socializing engages different areas of the brain with each activity.

7. Meditate

Studies of meditation have shown to have many benefits to the brain. Such benefits include an improvement in brain function and energy levels.

One such study found that practicing meditation for just 25 minutes a day can provide this boost. This is because meditation has been found to release endorphins and increase blood flow to the brain. When meditating, you focus your attention on your breathing and the aim is to eliminate the busyness of the brain and your thoughts. This provides a much-needed rest for your brain thus increasing your mental energy levels.[3]

Final Thoughts

Unfortunately, a lack of mental energy is experienced by many and potentially, it is more commonly felt than the feeling of having a high level of energy. Once you spot the signs of a lack of mental energy, it is time to take action before those feelings worsen and develop into mental exhaustion.

However, the good news is that there are basic steps that you can take to maintain a high level of mental energy, and it is just as important as maintaining a high level of physical energy. These steps can be incorporated into your daily life with minimal effort. Eat well, sleep well, get some fresh air, take a break, challenge your brain, structure your day and meditate—it is as simple as that.

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