You know the feeling — it’s barely lunchtime, your energy is already running low, and you’re wondering how you’re possibly going to make it through the rest of the day. There’s work to finish, errands to run, dinner to figure out, but your couch is calling your name.
So what do you do? Pour another cup of coffee? Grab something sweet? Power through and hope for the best?
Here’s what you might not realize: Some of the things we do to fight fatigue can actually work against us. But a few simple swaps can help support steadier energy throughout the day. Avoid these common energy traps, and learn what to try instead.
Reaching for a Sugar Rush
While sugar provides carbohydrates that your body uses for fuel, it doesn’t necessarily deliver the pick-me-up you might expect. Research suggests that sugary treats don’t reliably boost mood or alertness. In fact, some studies have linked them to greater feelings of fatigue and reduced alertness shortly afterward.
What to try instead: Reach for a snack with staying power. I love combining protein and fiber to help keep you satisfied until your next meal. Think apple slices with peanut butter, Greek yogurt topped with berries, or crunchy veggies with hummus.
If you’re looking for a little homemade inspiration, try my Chocolate Banana Protein Pudding for a creamy way to satisfy your sweet tooth, Turkey-Veggie Roll-Ups for a savory bite, or my Three-Ingredient Protein Smoothie.
Pouring Another Afternoon Coffee
There’s nothing wrong with enjoying your morning cup of joe, as caffeine can help improve alertness and concentration. But caffeine sticks around much longer than you might realize. On average, about half the caffeine from your coffee can still be in your system five hours after you drink it. And if it’s too close to bedtime, that’ll likely interfere with your sleep.
What to try instead: Try finishing your last cup by noon or 1 p.m. And if you love those jumbo coffeehouse drinks or you’re especially sensitive to caffeine, you may need an even earlier cutoff.
Another option is to switch to half regular, half decaf, or try a cup of tea. You’ll get the same comforting experience while slashing the caffeine.
Skipping Meals to Power Through
Your body doesn’t run well on empty. Food provides the calories and nutrients it needs to function, think clearly and get through the day. If you’re consistently skipping meals or not eating enough, you’re going to feel a bit sluggish.
What to try instead: Make your meals count with my favorite satisfying trio of protein, fiber-rich carbs and healthy fats. Think oatmeal with peanut butter and nuts, a turkey and avocado sandwich on whole-grain bread, or a colorful salad topped with chicken, feta and chickpeas.
Some of my favorite energizing recipes include: Jumbo Oatmeal Pancake, Bell Pepper Tuna Melts, and Slow Cooker Salsa Verde Chicken Chili, a weeknight lifesaver.
Slouching on the Couch When You’re Exhausted
Moving your body may be just what you need to feel more energized. Research suggests that regular physical activity can help reduce fatigue and boost energy levels. Even a leisurely walk can give you a little lift.
What to try instead: Start small and keep it doable. Take a 10-minute stroll around the block or get up from your desk and move around for a few minutes. Bonus points if you can head outside for some fresh air.
(Always talk to your healthcare provider before starting a new exercise routine.)
Unwinding With a Bedtime Nightcap
Because alcohol can make you feel sleepy, it’s easy to assume a night cap after a long day will help you get a good night’s rest. While booze may help you doze off initially, it can disrupt your sleep later in the night, leading to more awakenings and less quality rest.
What to try instead: Create a calming bedtime ritual that helps your mind and body shift out of busy mode — try gentle breathing, journaling or relaxing with a cup of Orange-Chamomile Tea (naturally caffeine-free).
The Bottom Line
Stop chasing quick boosts of energy and build habits that support having more of it in the long term.
Of course, if you’re constantly exhausted, even after getting enough sleep, talk to your healthcare provider. Persistent fatigue can sometimes signal an underlying issue, such as iron deficiency, thyroid problems, sleep apnea, or medication side effects.