Do you ever feel like you’re stuck in a never-ending cycle of exhaustion, no matter how much sleep you get? You’re not alone.

As women juggling careers and family, it’s easy to feel drained despite our best efforts.

How Small Lifestyle Changes Boosted My Energy (and Sense of Control) Postpartum

Navigating the postpartum period while juggling work and motherhood felt like an endless marathon. I scoured the internet for practical ways to boost my energy without overhauling my entire “routine”.

I focused on small, manageable changes.

Since it was such a pain point, I started with sleep hygiene. I set the sleep profile on my phone to start a bit earlier than I actually thought was reasonable (which is about 9:45 pm for my night owl tendencies) and allowing myself at least 10 minutes of relaxation time before collapsing to sleep.

My watch reminds me to get up from my desk for water every hour, combining some movement and hydration.

Rather than taking the bus, I briskly walked (or ran when I was running late, which was often) to pick up the kids.

Small changes still made a difference.

Before reaching for that extra cup of coffee or an energy drink, why not explore some natural, science-backed strategies to boost your energy?

Here are some routine tweaks you can experiment with—many of which you’ve likely heard of or tried before. I’ve learned that as schedules and needs shift, revisiting different approaches at different times can uncover unexpected benefits. It’s a reminder that timing is everything.

Rather than remembering these tips, purposefully designing your environment to gently force these actions can make all of the difference.

Sleep Strategies to Maximize Your Energy and Improve Rest

Let’s start with the basics: sleep. It’s not just about how long you sleep but how restorative it is.

The turning point for me was when I started tracking my sleep. The accumulation of my sleep data became both motivation and concrete evidence justifying how I felt. It also allowed me to easily capture which habits and routines resulted in better sleep, shown in the data rather than how I was feeling—which was often difficult to decipher due to my fatigue and brain fog.

Research shows that sleep is crucial for restoring energy and maintaining cognitive function. But if you’re like many, you might be struggling with getting quality sleep.

Quick Tips for Sleep Hygiene:

• Establish a Sleep Routine: Aim for 7-9 hours of sleep per night. Go to bed and wake up at the same time every day. Consistency helps regulate your circadian rhythm. (All easier said than done, I know, but it can be aspirational 🤞🏼)

• Create your Sleep Sanctuary: Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet. Invest in a good quality mattress and pillows. Try using an eye mask to ensure darkness throughout the night and early morning.

• Reduce Screen Time: Blue light from screens can mess with your melatonin levels. Try to power down at least an hour before bed. Keep your phone (and laptop, iPad, etc.) out of the bedroom!

• Use Natural Light: Exposure to natural light during the day helps set your internal clock.

• Relax Before Bed: Engage in calming activities such as reading, taking a warm bath, or practicing gentle yoga.

How Proper Hydration Boosts Energy and Mental Clarity

Hydration is essential for maintaining energy and mental clarity. Water is involved in nearly every bodily function, including nutrient transport and temperature regulation.

I find this one particularly challenging. I’m often absorbed in my work and hate having to get up to go to the bathroom, what feels like, every 30 minutes. I especially remember not being able to keep water down when I was pregnant. Not a great memory. Sparkling water helps. Adding hydration tablets also helps.

Even mild dehydration can mean being easily distracted and forgetful. Rehydrating can alleviate fatigue, enhance your mood, and improve your attention.

Hydration Hacks:

• Carry a Reusable Bottle: Having a water bottle with you at all times can remind you to drink throughout the day. Aim for about 8 cups (2 liters) of water daily, but adjust based on your activity level and climate.

• Infuse Your Water: Adding slices of fruits like lemon, berries, or cucumber can make water more enticing and enjoyable.

• Track Your Intake: Use a hydration app or set reminders to ensure you’re meeting your daily fluid needs.

• Consume Hydrating Foods: Foods like watermelon, cucumbers, and oranges can contribute to your overall hydration.

Proper hydration supports cognitive function, digestion, and energy levels, making it a crucial component of daily wellness.

Quick Exercise Tips to Boost Your Energy and Mood

Exercise is a powerful tool for boosting energy and improving mood.

Reducing barriers to physical activity, no matter how mild, can help here. Taking the walk or biking to pick up your kids from school. Adopting biking as your main form of transportation. Taking your afternoon meetings as walking meetings. Some sleep in their workout clothes.

Physical activity stimulates the release of endorphins, which can elevate your mood and reduce feelings of fatigue. Regular exercise enhances blood circulation, oxygenates your cells, and helps regulate your sleep patterns.

Easy Exercise Ideas:

• Morning Stretches: Incorporate stretches or yoga poses into your morning routine to wake up your muscles and improve flexibility.

• Short Walks: A brisk walk during lunch or after meals can help clear your mind and increase energy levels.

• Quick Workouts: High-Intensity Interval Training (HIIT) can be an efficient way to boost energy and fitness in a short amount of time.

Consistent physical activity, even in small doses, can significantly boost energy levels and overall well-being.

Breathing Techniques to Reduce Stress and Increase Energy

Stress and anxiety can drain your energy and affect your overall health. Mindfulness practices such as deep breathing and meditation can help manage stress and promote relaxation.

Controlled breathing techniques and meditation have been shown to lower cortisol levels and improve mental clarity.

If you’re particularly interested in breathing practices, many yoga studios and online resources offer pranayama courses or integrate them into regular practices.

Breathing and Meditation Practices:

• Deep Breathing: Practice deep, diaphragmatic breathing for a few minutes each day. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

• Mindfulness Meditation: Set aside a few minutes daily for meditation. Focus on your breath and observe your thoughts without judgment.

• Guided Meditations: Use apps or online resources for guided meditation sessions, which can provide structure and support.

Best Foods to Boost Energy Levels and Beat Fatigue

What you eat plays a crucial role in how you feel. Nutrient-dense foods can provide sustained energy, while sugary or processed foods can lead to energy crashes.

Of course, there’s the obvious—focus on balanced meals that include a mix of complex carbohydrates, lean proteins, and healthy fats.

Energy-Boosting Foods:

• Complex Carbs: Choose whole grains like quinoa, brown rice, and oats for steady energy release.

• Lean Proteins: Include sources like chicken, tofu, and legumes to support muscle function and repair, along with B vitamins that are vital for converting food into energy.

• Healthy Fats: Avocados, nuts, and seeds provide essential fatty acids that support brain health and energy.

• Magnesium-Rich Foods: Incorporate nuts, seeds, and leafy greens, as magnesium supports energy production and helps combat fatigue.

• Fruits and Vegetables High in Polyphenols¹ : These can prevent and reverse cognitive deficits by lowering oxidative stress and inflammation, contributing to better energy. These include berries, grapes, citrus, figs, pears, pomegranates, apples, plums, spinach, kale, broccoli, carrots, and more.

• Snack Wisely: Opt for snacks like Greek yogurt with fruit, hummus with veggies, or a handful of nuts to keep your energy levels stable.

Maintaining balanced nutrition can help prevent energy dips and support sustained vitality throughout the day.

Iron-Rich Foods to Fight Fatigue and Enhance Energy

Iron is a critical mineral for energy production. It helps carry oxygen from your lungs to your tissues and supports cellular energy production.

Iron deficiency can lead to fatigue and decreased cognitive function.

Iron-Rich Foods:

• Leafy Greens: Spinach, kale, and swiss chard are excellent sources of non-heme iron .

• Legumes: Lentils, chickpeas, and beans provide a plant-based iron boost.

• Lean Meats: Beef, chicken, and fish offer heme iron, which is more easily absorbed by the body.

• Fortified Foods: Look for cereals and grains fortified with iron.

Pair iron-rich foods with vitamin C sources like citrus fruits or bell peppers to enhance iron absorption.

Action Plan for Natural Energy Boosts: Simple Steps to Follow

Feeling drained despite your best efforts? Let’s simplify things with a game plan to revitalize your energy levels. Here’s your easy-to-follow blueprint for boosting energy naturally:

1. Perfect Your Sleep Routine: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, and create a relaxing bedtime ritual. Limit screen time before bed to avoid disrupting your circadian rhythm.

2. Embrace Hydration: Keep your energy up by staying hydrated. Carry a reusable water bottle, infuse your water with fruits or herbs for flavor, and set hourly reminders to sip. Even mild dehydration can make you feel sluggish.

3. Get Moving: Incorporate regular physical activity into your day. Whether it's a morning stretch, a quick workout, or a brisk walk, moving your body helps improve circulation and boosts energy levels.

4. Master Breathing Techniques: Practice deep breathing or mindfulness exercises to reduce stress and recharge your energy. Try taking 5 deep breaths every hour or spend a few minutes meditating to clear your mind.

5. Fuel with Whole Foods: Eat a balanced diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins. Avoid sugary snacks—this starts with not buying them at the grocery store (when your self-control may be higher)!—that can lead to energy crashes. Focus on steady energy sources.

6. Snack Smart: Keep healthy snacks on hand, such as nuts, seeds, or yogurt. Eating small, balanced snacks throughout the day can help maintain stable energy levels and prevent fatigue.

7. Prioritize Iron-Rich Foods: Incorporate iron-rich foods like spinach, lentils, and lean meats into your diet. Iron is crucial for energy production, and deficiencies can lead to feelings of tiredness and fatigue.

8. Boost with B Vitamins: Ensure you’re getting enough B vitamins through foods like eggs, whole grains, and legumes. These vitamins are essential for energy metabolism and can help you feel more alert.

9. Magnesium Matters: Add magnesium-rich foods like nuts, seeds, and leafy greens to your diet. Magnesium supports energy production and helps with muscle relaxation, which can improve overall energy levels.

10. Stay Consistent: Maintain a routine that incorporates these habits. I’ve found that maintaining a routine depends more on designing my environment rather than bolstering my motivation and discipline. Despite its challenges. consistency is key to reaping the full benefits of these practices.

I hope these tips are at least nice reminders this week.

Even if I don’t achieve perfect balance all of the time, sleep, hydration, movement, and nutrition can improve your energy levels and overall well-being.

All of these changes all at once can feel overwhelming and impossible.

Start small. Choose one or two tips from this article that resonate with you or are easily to implement—today.

Carry a water bottle with you everywhere. Set a reminder to take a sip every hour. It might feel like a small change, but those little sips add up to big results!

Pick one night this week to establish a calming bedtime routine. Maybe you dim the lights, put your phone away an hour before bed, and enjoy a good book instead. You might be surprised at how this simple shift can refresh your mornings and set a positive tone for your day.

You can create a balanced approach to increasing your energy levels naturally.

Experiment with these strategies, celebrate the wins, and reflect on how you feel.

Remember, you deserve to feel vibrant and engaged in your life every day.

🕵🏻‍♀️ Experimenting with different natural energy hacks can help you find what’s been missing and what works best for you.

🩸 In the next issue, I’ll uncover the hidden reasons your body might struggle to absorb iron and why standard supplements may not always work.

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1  Luckily for us, light to medium roast coffee is also a great source of polyphenols—and a direct energy boost thanks to its caffeine content. But remember, polyphenols block iron absorption! Consuming these at least an hour before or after iron intake (e.g., supplements, iron-rich snacks, and meals) can ensure that you still absorb the iron you need.