How to Fix Low Energy Naturally: 5 Simple Lifestyle Shifts That Actually Work

Feeling drained and sluggish lately? Low energy doesn’t have to be your new normal.

Modern life often leaves us running on empty—overstimulated, undernourished, and constantly “on.” But if you’re wondering how to fix low energy naturally, the answer often lies in the simple things we overlook.

Your energy levels are shaped daily by habits like quality sleep, hydration, nutrient-dense meals, regular movement, and how you handle stress. When these foundations are in place, most people notice a real shift within just a few weeks—without relying on caffeine, energy drinks, or supplements.

The real secret? It’s not about doing more. It’s about listening. Tuning in. Maybe you’re pushing too hard in one area and neglecting another. When you support your body instead of overriding it, you build the kind of energy that lasts all day—whether you’re chasing little ones or navigating a high-pressure workload.

Why Am I Always Tired? The Real Causes Behind Your Fatigue

Persistent tiredness isn’t just an inevitable part of modern life—it’s your body signalling that something needs attention. Understanding the root causes of your fatigue can help you reclaim your natural energy without relying on quick fixes.

More Than Just ‘Mum Burnout’—Why Fatigue Is a Symptom, Not a Condition

That bone-deep exhaustion you’re feeling isn’t just because you’re doing too much (though that certainly doesn’t help). Fatigue is your body’s alarm system—not the problem itself.

When you’re constantly tired, your body is trying to tell you something important. It might be signalling hormonal imbalances, nutritional deficiencies, or even chronic inflammation that’s draining your resources.

Many mums dismiss their tiredness as normal, but there’s a crucial difference between being sleepy after a late night and feeling persistently drained despite adequate rest. This deeper fatigue often connects to mental health challenges like depression and anxiety, which themselves can stem from physiological imbalances.

The conventional advice to “just rest more” often misses the mark. Your exhaustion might actually come from disrupted sleep quality rather than quantity, or from your body working overtime to manage chronic stress.

The Connection Between Energy, Stress, and Your Circadian Rhythm

Your energy isn’t just about willpower—it’s intricately linked to your body’s natural cycles and stress response systems.

Chronic stress keeps your cortisol levels elevated when they should naturally fall, creating a hormonal environment that’s exhausting your adrenal glands and disrupting your sleep-wake cycle. This isn’t just feeling frazzled; it’s a physiological state that drains your energy reserves.

Key stress-energy connections:

• Persistent cortisol elevation depletes vital nutrients your body needs for energy production
• Stress disrupts gut function, reducing absorption of energy-supporting nutrients
• Mental tension increases muscular tension, wasting precious energy resources

Your circadian rhythm—that internal clock governing when you feel alert or sleepy—works best when it aligns with natural light patterns. Modern life, with its artificial lighting and irregular schedules, often throws this delicate system into disarray.

Are You Actually ‘Low Energy’—Or Just Out of Sync with Your Body Clock?

That afternoon slump might not be a character flaw or sign of poor health—it could simply be your body following its natural rhythm.

Everyone experiences natural energy fluctuations throughout the day. Fighting against these patterns rather than working with them creates unnecessary fatigue. Many people function best with periods of focused work followed by short rest intervals, rather than sustained activity.

Your chronotype—whether you’re naturally a morning lark or night owl—significantly impacts when your energy peaks. Fighting against your innate pattern by forcing yourself into conventional schedules can leave you perpetually tired.

Signs you’re fighting your natural rhythms:

• Feeling groggy despite sleeping 7-8 hours
• Needing caffeine to function at certain times
• Experiencing energy crashes at predictable points daily
• Feeling more alive and clear-headed at “unusual” hours

Understanding and honouring your body’s unique energy patterns can transform your relationship with fatigue, allowing you to work with your natural cycles rather than exhausting yourself fighting against them.

The Science of Sleep, Light, and Energy

Your energy levels are profoundly influenced by the quality of your sleep and your exposure to different types of light. When these natural rhythms get disrupted, your energy reserves become depleted, leaving you feeling constantly exhausted.

Why Artificial Light Is Wrecking Your Sleep (And Your Health)

We evolved under the sun and stars, not LED bulbs and television screens. Your body is designed to respond to natural light cycles, using them as cues to regulate your internal clock.

Artificial lighting has completely transformed our relationship with darkness. Before electricity, humans typically slept when it got dark and woke with the sun. Today, we’re bathed in artificial light well into the night, confusing our bodies’ natural timing systems.

This constant exposure to artificial light suppresses melatonin production—the hormone that signals to your body it’s time to sleep. Your sleep hygiene suffers tremendously when your bedroom isn’t dark enough, with even small amounts of light from digital clocks or street lamps disrupting sleep quality.

Quick fixes to reduce artificial light impact:

• Use lamps in the evening
• Install blackout curtains in your bedroom
• Try low-wattage amber or red bulbs for evening lighting

How Blue Light at Night Disrupts Your Hormones and Energy Levels

Blue light—especially from screens—is particularly problematic for your energy levels. This high-energy light wavelength tricks your brain into thinking it’s still daytime, even at 11 pm.

When you scroll through social media before bed, you’re essentially telling your brain, “It’s not bedtime yet!” Your cortisol stays elevated while melatonin remains suppressed, creating the perfect storm for poor sleep quality.

This hormonal disruption doesn’t just affect your sleep—it impacts your energy throughout the following day. When your sleep-wake hormones are imbalanced, you’re setting yourself up for the dreaded afternoon energy crash.

Blue light blockers that actually work:

• Wear blue-blocking glasses 2-3 hours before bed
• Install f.lux or Night Shift on your devices
• Consider putting phones away completely 90 minutes before sleep

Why Waking Up Tired Isn’t ‘Normal’—How to Reset Your Natural Rhythm

Contrary to what coffee adverts might suggest, waking up exhausted isn’t your natural state. If you’re consistently tired upon waking, your sleep rhythm needs attention.

Your body works on cycles, not just hours of sleep. Waking during deep sleep will leave you feeling groggy regardless of how long you’ve been in bed. Try tracking your sleep cycles and setting your alarm for the end of a 90-minute cycle rather than an arbitrary time.

Light exposure in the morning is equally crucial for energy. Getting 10-15 minutes of direct sunlight within an hour of waking resets your circadian rhythm and boosts morning energy. This signals to your body that it’s officially daytime, helping to regulate your natural rhythm.

The Nutrient Deficiencies Making You Exhausted

Your persistent fatigue might be your body’s way of signalling crucial nutritional gaps. When certain vitamins and minerals fall below optimal levels, your cellular energy production slows dramatically, leaving you depleted regardless of how much sleep you get.

The Missing Minerals Behind Chronic Fatigue (Magnesium, Potassium, Sodium, Iron)

Magnesium deficiency is perhaps the most overlooked energy thief. This mineral powers over 300 enzymatic reactions, many directly involved in converting food into cellular energy. When levels drop, your ATP production—your body’s energy currency—becomes compromised.

Iron deficiency affects nearly 25% of the global population, particularly women of childbearing age. Without sufficient iron, your body struggles to transport oxygen to tissues, leading to that classic “can’t get off the sofa” exhaustion.

But here’s what most people miss: Iron can be low in the blood while showing high in hair tests. This often signals dysregulated iron metabolism—not just deficiency. When iron gets ‘stuck’ in tissues instead of being properly utilised, it can create oxidative stress and energy depletion, despite blood tests showing normal or even low levels.

Potassium and sodium work as electrolyte partners regulating cellular fluid balance. When imbalanced, your nervous system transmission becomes sluggish, manifesting as weakness and fatigue.

Key signs you’re mineral deficient:

• Persistent afternoon energy crashes
• Muscle cramps or spasms
• Difficulty recovering from exercise
• Irregular heartbeat or palpitations
• Unexplained weakness

Why Stress Depletes Your Body’s Essential Nutrients

Chronic stress creates a perfect storm for nutrient depletion. When you’re under pressure, your body burns through vitamin C and B vitamins at an alarming rate—the very nutrients crucial for energy production.

Your adrenal glands tap into magnesium reserves during stress responses, gradually depleting this vital mineral. This creates a vicious cycle: lower magnesium leads to poorer stress resilience, which further drains your reserves.

Stress also impacts your gut health, reducing your ability to absorb nutrients from food. Even a nutrient-dense diet becomes less effective when your digestive system is compromised by ongoing tension.

Cortisol—your primary stress hormone—elevates blood sugar, triggering insulin production that can deplete chromium and other minerals essential for energy metabolism.

Eating for Energy—Why Most Modern Diets Leave You Feeling Drained

The typical Western diet is calorie-rich but nutrient-poor. Ultra-processed foods provide immediate energy through refined carbohydrates but lack the vitamin and mineral cofactors needed to properly utilise that energy at the cellular level.

Healthy fats—especially omega-3s from oily fish, flaxseeds and walnuts—are critical for mitochondrial function, yet they’re often displaced by inflammatory saturated fats in convenience foods. Your mitochondria (cellular power plants) require these specific fats to operate efficiently.

Foods that restore energy:

Nutrient	Food Sources	Energy Benefit
B vitamins	Liver, pastured eggs, raw dairy (especially raw cheese), shellfish, fermented foods (sauerkraut, natto)	Converts food to energy
Magnesium	Dark chocolate, well prepared nuts, avocados	Powers ATP production
Iron	Liver (beef, chicken, lamb), grass-fed beef, lamb, venison, oysters, clams, mussels, sardines, anchovies, dark meat poultry (thighs, duck)	Oxygen transport
Protein	Eggs, fish, grass fed meat, pasture raised chicken	Muscle repair, blood sugar stability

The modern obsession with low-fat eating has inadvertently created energy deficits, as certain vitamins (A, D, E, K) require fat for proper absorption. Without these, your cellular metabolism becomes sluggish, regardless of how much you eat.

Lifestyle Triggers That Keep You Stuck in Exhaustion

Your daily habits might be silently draining your energy reserves without you realising it. Modern life creates numerous energy-depleting traps that can leave you feeling perpetually tired, even when you’re doing everything else right.

The Impact of Screens, EMFs, and Overstimulation on Your Nervous System

The devices you rely on daily might be sabotaging your energy levels. Blue light from screens disrupts your circadian rhythm by suppressing melatonin production, particularly when used within two hours of bedtime.

Electromagnetic fields (EMFs) from WiFi routers, mobile phones, and household appliances can trigger a subtle stress response in sensitive individuals. This constant low-grade stress taxes your adrenal system, contributing to that persistent tired feeling.

Practical solutions:

• Use blue light blocking glasses after sunset
• Create tech-free zones in your home, especially the bedroom
• Take regular digital detox breaks throughout your day
• Consider a 30-minute screen curfew before sleep

Your nervous system wasn’t designed for constant stimulation. Each notification, email alert, and social media update triggers small stress responses that accumulate throughout the day, leaving little energy for physical activity.

Why Your Body Craves Nature (And How Grounding Restores Energy)

Your body has an innate connection to the natural world that modern lifestyles often neglect. Regular contact with natural elements helps regulate your nervous system and recharge depleted energy reserves.

Grounding (direct skin contact with the earth) has been shown to reduce inflammation and improve sleep quality—both crucial for fighting fatigue. Just 20 minutes of barefoot contact with grass, sand or soil can shift your nervous system from ‘fight-or-flight’ to ‘rest-and-digest’ mode.

Natural environments provide the perfect balance of stimulation and calm that your brain craves. The negative ions found near flowing water, forests and after rainfall can counteract the positive ions generated by electronic devices.

Energy-boosting nature practices:

• Morning sunlight exposure (15 minutes minimum)
• Barefoot walking on natural surfaces
• Outdoor exercise rather than gym workouts
• Houseplants in work and living spaces

Sleep Sabotage—How Your Night-Time Routine Might Be Keeping You Tired

Your bedtime habits can make or break your energy levels the following day. That late-night telly binge or last email check triggers cortisol production precisely when your body should be winding down.

Sleep disruptors to eliminate:

• Alcohol (reduces REM sleep quality)
• Caffeine after 2pm (has a 6-10 hour half-life)
• Heavy meals within 3 hours of bedtime
• Bright overhead lighting in evening hours

Room temperature significantly impacts sleep quality. The ideal sleeping environment is slightly cool (16-18°C), completely dark, and quiet. Investing in blackout curtains and addressing noise pollution can dramatically improve your sleep efficiency.

Hydration patterns affect sleep quality too. Drinking enough water throughout the day supports energy levels, but consuming large amounts before bed disrupts sleep with toilet trips. Balance your intake by front-loading hydration in morning and afternoon.

Natural Ways to Fix Low Energy and Restore Your Energy

Energy depletion is often your body’s signal that fundamental biological needs aren’t being met. The solutions don’t require fancy supplements or complicated routines—they’re about reconnecting with natural rhythms and processes.

The Power of Sunlight—Why Morning Light Is Non-Negotiable for Health

Morning sunlight exposure is perhaps the most underrated energy booster available—and it’s completely free. When you step outside within 30-60 minutes of waking, the blue light wavelengths tell your body to stop producing melatonin and trigger cortisol production, setting your circadian rhythm for the day.

Aim for 10-15 minutes of direct morning sunlight without sunglasses. This isn’t just about feeling more alert immediately; it’s about programming your body to feel naturally energised throughout the day and sleepy at night.

The benefits extend beyond energy regulation. Morning sunlight exposure has been linked to:

• Improved mood and reduced depression symptoms
• Better insulin sensitivity
• Healthier weight management
• Enhanced immune function

Even on cloudy days, outdoor morning light is significantly brighter than indoor lighting and still provides benefits.

Grounding, Breathwork, and Nervous System Regulation for Lasting Energy

Your nervous system state dramatically affects your energy levels. When you’re stuck in fight-or-flight mode, your body wastes precious energy on unnecessary stress responses.

Grounding practices reconnect you with the earth’s natural electrical charge. Try walking barefoot on grass, sand or soil for 15-20 minutes daily. This simple practice can reduce inflammation and improve sleep quality—both essential for sustainable energy.

Breathwork offers immediate energy regulation. The 4-7-8 breathing technique (inhale for 4, hold for 7, exhale for 8) activates your parasympathetic nervous system within minutes. For a quick energy boost, try box breathing or energising breath cycles (quick inhales and slow exhales).

Incorporate mini nervous system resets throughout your day:

• 2-minute meditation breaks
• Gentle stretching or yoga poses
• Brief exposure to natural elements (plants, water, fresh air)

Sleep Optimisation—How to Get Deep, Restorative Sleep Without Supplements

Quality sleep is non-negotiable for energy restoration. Instead of relying on supplements, focus on optimising your sleep environment and habits.

Temperature regulation is crucial—keep your bedroom cool (16-18°C) as your body temperature naturally drops during sleep. Invest in breathable bedding that wicks moisture away from your body.

Light hygiene significantly impacts sleep quality. Reduce blue light exposure 2-3 hours before bed by:

• Using amber reading lights instead of overhead lighting
• Wearing blue-light blocking glasses in the evening
• Enabling night mode on all devices (though ideally, avoid screens completely)

Your pre-sleep routine sends powerful signals to your body. Create a consistent wind-down ritual that might include:

• A warm bath (which triggers the subsequent cooling that promotes sleep)
• Gentle stretching or restorative yoga
• Reading physical books rather than digital content
• Brief journaling to clear your mind

The Conscious Parent Approach to Energy, Health & Low-Tox Living

Creating an environment that nurtures your family’s wellbeing goes beyond healthy meals and adequate sleep. The subtle choices you make about your home environment can profoundly impact your energy levels and hormonal balance.

Why a Low-Tox Home Supports Better Energy and Hormone Balance

Your home environment significantly influences your endocrine system. Conventional cleaning products, personal care items, and household materials often contain endocrine-disrupting chemicals that can interfere with hormone production and regulation. These disruptions directly affect your energy levels, metabolism, and mood stability.

The cumulative effect matters tremendously. Your body expends valuable energy detoxifying these substances, energy that could otherwise support vital functions and daily tasks. Many parents report noticeable improvements in their energy levels within just 2-3 weeks of reducing environmental toxins.

Hormone-disrupting chemicals like phthalates, parabens, and BPA can trigger inflammation and oxidative stress. They’re particularly problematic during periods of hormonal flux—postpartum, perimenopause, or times of high stress—when your body is already working hard to maintain balance.

Small Shifts That Make a Big Impact—Simple Changes for Long-Term Vitality

Start with your cleaning cupboard. Replace conventional products with plant-based alternatives or simple solutions like white vinegar, bicarbonate of soda, and essential oils. This single change removes dozens of potential hormone disruptors from your daily exposure.

Pay attention to what touches your skin regularly. Swap conventional body products for cleaner alternatives, prioritising items you use daily and leave on your skin (moisturisers, deodorants).

Kitchen swaps to consider:

• Replace plastic food storage with glass or stainless steel
• Switch to a high-quality water filter to reduce chemical exposure
• Choose organic produce for items on the “dirty dozen” list

Air quality matters tremendously. Open windows daily, add air-purifying plants, and consider removing synthetic fragrances from your home. These seemingly small changes support your body’s natural energy regulation.

Final Thoughts—How to Start Listening to Your Body and Reclaim Your Energy

True energy management requires developing a relationship with your body’s signals. Start by creating a simple energy journal to track how different environments, products, and routines affect how you feel.

Notice patterns without judgment. Does your energy dip after using certain products? Do you feel more vital after simplifying your morning routine? These observations provide valuable data about your unique needs.

Trust your intuition about what feels supportive. Your body often recognises what’s depleting before your conscious mind does—that inexplicable headache or sudden fatigue might be meaningful feedback.

Remember that progress isn’t linear. Some days implementing these changes will feel effortless; other days nearly impossible. Small, consistent steps create meaningful change over time, and your awareness is the most powerful tool you possess.

Love

Emma-Louise x