How to Increase Energy Naturally

Tired of feeling tired?

In 2025, more people than ever are ditching the quick fixes - the third coffee, the sugary snack, the crash diet - and looking for energy that actually lasts. Natural energy isn’t about pushing harder. It’s about fuelling better. Sleeping deeper. Moving smarter. And nourishing your body in ways that don’t burn you out.

Here’s how to increase your energy naturally - with habits, foods, and rituals that work in real life (not just in a lab).

Why Natural Energy Matters

Sure, caffeine or energy drinks might get you through the next hour. But what about the rest of the day?

As Healthline points out in their updated 2025 guide, sustainable energy is built from the ground up - through proper sleep, balanced blood sugar, hydration, daily movement, and mindful stress management.

The body doesn’t want to be burnt out. It wants rhythm. And when you give it what it needs, the result is stable energy, better mood, and long-term resilience.

Lifestyle Habits to Naturally Increase Energy Levels

Prioritise Quality Sleep

Sleep is your body’s original reset button. Without it, no supplement or smoothie will help.

Experts recommend aiming for 7–9 hours per night, and going to bed and waking up at the same time every day to support your natural circadian rhythm. If you’re staying up late and waking groggy, fixing your sleep is priority number one.

Stay Hydrated Throughout the Day

Even mild dehydration can drain your mental and physical energy. Water is essential for cellular function, oxygen delivery, and metabolism - yet most people don’t drink enough.

Try starting your day with a glass of filtered water and sipping throughout the day. Herbal teas and water-rich fruits like cucumber or watermelon also help.

Eat Balanced, Nutrient-Rich Meals

Your meals are either fuelling energy - or stealing it.

Joe Holder tells GQ that in 2025, there’s finally a shift toward eating more real food — not less. Think: fibre-rich vegetables, clean proteins, slow carbs, healthy fats. Meals that regulate your blood sugar and leave you feeling steady, not spiked.

Incorporate Regular Physical Activity

Movement is medicine - especially for energy. You don’t need to crush a workout. A 20-minute walk or some gentle stretching can increase circulation, stimulate your mitochondria, and reset your nervous system.

Daily movement is one of the simplest ways to increase energy without needing more caffeine.

Manage Stress with Relaxation Techniques

Stress drains energy like nothing else. When cortisol stays elevated, your sleep, digestion, and focus all take a hit.

Relaxation isn’t lazy. It’s essential. Even Vogue named breathwork, sunlight, and grounding as top wellness habits for 2025 in their roundup of 5 easy energy rituals.

Food and Drink Choices to Naturally Increase Energy

Include Low-Glycemic Complex Carbs & Lean Protein

Slow-burning carbs like oats, lentils, and quinoa - paired with protein - provide steady energy. They keep your blood sugar stable and help prevent the crash that comes from sugary snacks or skipping meals.

If you’re feeling foggy mid-morning, take a look at what you ate for breakfast. Was it fuel - or filler?

Try Natural Energy-Boosting Foods and Drinks

Certain foods and drinks offer natural stimulants and compounds that support mental clarity and stamina.

One of the best? Green tea.

Vogue highlights that green tea offers calm, focused energy thanks to its antioxidant profile - and a gentler caffeine lift than coffee. Plus, it contains L-theanine, which helps reduce anxiety and sharpen focus without the jitters.

If you’re looking for something stronger, Verywell Health explains that matcha - a powdered form of green tea - has been shown to improve metabolism and attention span, making it ideal for slow, sustained energy throughout the day.

Other top energy boosters:

• Beetroot juice (for stamina and nitric oxide production)

• Berries (antioxidants + blood sugar balance)

• Chia seeds (for hydration and omega-3s)

Supplements and Natural Herbs for Energy

B Vitamins & Magnesium

These are foundational. B vitamins help convert food into energy, and magnesium is required for ATP production (your body’s cellular fuel). If you’re consistently tired and eating well, a deficiency could be the reason.

Talk to a healthcare professional before supplementing.

Adaptogenic Herbs (Ashwagandha, Rhodiola, Cordyceps)

Adaptogens help regulate the stress response. In 2025, they’re more popular than ever - and for good reason. Rhodiola has been shown to reduce burnout. Cordyceps may improve oxygen uptake. Ashwagandha helps regulate cortisol.

Use these in cycles, and always start low.

Green Tea, Matcha & Herbal Teas

As mentioned above, these are some of the best daily drinks for natural energy. They hydrate, support metabolism, and sharpen focus - all without the sharp peaks and crashes of energy drinks.

Habits That Can Drain Your Energy

Avoid Excess Caffeine & Alcohol

Too much caffeine (especially after 2 p.m.) can mess with your sleep, and alcohol disrupts REM - even if it helps you fall asleep faster. The result? Waking tired and dragging through the day.

Don’t Skip Meals or Eat High-Sugar Meals

Skipping meals forces your body into stress mode. And eating processed, sugary snacks causes a quick spike - followed by a crash.

As GQ explains, even the timing of meals matters. Eating dinner earlier (around 6–7 p.m.) has been shown to improve sleep quality and next-day energy.

Quick Energy Fixes for When You Feel Draggy

Power Naps, Sunlight & Cold Showers

• Naps – 10–20 minutes can refresh your brain

• Sunlight – just 15 minutes in the morning can reset your circadian rhythm

• Cold showers – stimulate circulation and wake you up faster than coffee

Use these as short-term tools when you’re flagging - not long-term substitutes for rest and nourishment.

Movement Breaks & Breathing Exercises

Sometimes, the best thing you can do is pause. Get up. Breathe. Stretch. Move your body and oxygenate your brain. 

Short movement breaks throughout the day - even 2 to 5 minutes - can dramatically increase circulation, release stagnant tension, and oxygenate your brain. This improves focus, lifts mood, and recharges your body without relying on sugar or caffeine. According to the Cleveland Clinic, regular “microbreaks” are proven to reduce fatigue and improve performance in office-based jobs.

Conclusion: Sustainable Energy Through Natural Habits

Your energy isn’t broken. It just needs better rhythms.

Start with the basics:

• Sleep consistently

• Hydrate deeply

• Eat meals that nourish

• Move daily

• Stress less, not more

And if you need a little extra support? Our Skincare Greens blend is packed with organic plant-based nutrients, designed to nourish energy, gut health, and your skin - naturally.

💚 Ready to simplify your skincare routine? → Start your skin-from-within journey now