Feeling tired all the time? Nine simple ways to up your energy levels

Feeling tired all the time is basically the defining emotion of adulthood. Between waking (or being woken) up early, working all day, 'trying' to be active and staying on top of the life admin, there's barely enough time to grab a cuppa let alone catch some sleep.

No wonder you're pretty much exhausted all of the time. And you're certainly not the only one.

New research suggests over half of Brits are feeling hyper-fatigued, meaning they’re exhausted all the time.

A new study, by Mintel, found 55% of Britons are hyper-fatigued, rising to 65% of 25-34 year olds.

More than a fifth (23%) blame the "always on" working culture for their constant tiredness, with just over a third (34%) of 25-34-year-olds attributing it to this lack of work-life balance, and 19% putting it down to spending too much time on social media.

While it isn't an official medical term, hyper-fatigue describes a state of continual physical, mental and emotional exhaustion, caused by unprecedented demands on your energy.

But existing in a constant state of exhaustion is no fun for anyone. Thankfully, there are some simple ways to give your energy levels a big old boost, even if you feel like you're running on empty.

Simple ways to boost your energy

Get moving

To boost energy during the day, try upping your fresh air and exercise. "Exercise releases endorphins which is a happiness hormone, and getting out will increase our vitamin D exposure which is vital during these winter months," Dr Lindsay Browning, psychologist, neuroscientist and sleep expert at And So To Bed previously told Yahoo UK. "Be sure not to exercise too close to bedtime though, as the adrenaline from it can make sleep more difficult."

Step away from the alarm

While it's tempting to grab a few more winks when your alarm goes off, pressing snooze actually disrupts your sleep cycle, making that interrupted sleep in the morning less restorative. "It is a much better idea to set your alarm for the latest time you need to get up and actually get up at that time," advises Dr Browning.

The reason people get into the habit of pressing snooze is because the sensation of falling asleep is pleasant - therefore we like the feeling of waking up to the alarm and then falling asleep again. "The trouble is that the sleep quality you get is rubbish and you are likely to wake up feeling worse for those bursts of extra sleep," Dr Browning adds.

Don’t skip breakfast

When you eat during the day has an impact on anchoring your circadian rhythm. "If you skip breakfast, your body does not know that it’s actually morning and this can cause you to feel more sluggish at the start of the day," explains Dr Browning.

Even grabbing half a banana first thing will help you to feel more alert and ready for the day. "Regular mealtimes are a great way to help your body produce melatonin to help you sleep at the right time in the evening," she adds.

Breathe yourself energetic

A more effective pick-me-up than coffee is doing some breath work. "This doesn’t have to be complicated, simply taking a few moments to make a conscious effort to focus on your breathing at regular times throughout the day can give a great energy boost," explains Dr Ramlakhan. "Slow down and lengthen your exhale; inhale long and low into your belly and repeat this a few times."

Hold the first-thing coffee

According to Dr Browning, our circadian rhythm makes us produce cortisol in the morning to help us wake up and feel alert. "Because of this, caffeinated drinks should be avoided until a few hours after waking - if you start your morning with a cup of coffee you are not benefiting from the boost of cortisol," Dr Browning explains.

She suggests saving your caffeine hit until around mid-morning when your cortisol starts to drop and you feel less alert. "This will ensure you feel awake for longer first thing in the morning," she adds.

Up your water intake

Sure, we know we should be drinking at least two litres of water every day for our health, but chugging the H2O can also have an impact on energy levels. "Every cell in your body needs to be bathed in fluid in order to function at its best," physiologist and sleep expert, Dr Ramlakhan previously told Yahoo UK. "Up your fluid intake by drinking more water, herbal teas and diluted fruit juices."

Let the light in

Bright light is another way to help control your circadian rhythm, so as soon as you wake up in the morning open your curtains to let the light in.

"Even better, go outside for a morning stroll or eat your breakfast in the garden," Dr Browning continues. "Getting light exposure early in the day will help your brain to know that it is morning and will help to wake you up."

Curate a sleep routine

People who go to bed and get up at the same time every day (including at weekends) have a much stronger circadian rhythm, which means they wake up feeling less groggy.

"Our bodies fall asleep better when we go to sleep at the same time each day, because we produce melatonin to help us fall asleep," Dr Browning explains. "If we change our bedtime significantly, by going to bed much earlier or much later, then we won’t naturally produce melatonin at that time and may struggle to fall asleep and wake up."

To wake feeling refreshed, Dr Browning suggests working on your sleep hygiene by establishing a solid routine. "This way, when your alarm goes off for work on a Monday your body won't be shocked and will adjust more easily."

Work with your body's ultradian rhythm

The ultradian rhythm is a rhythm that occurs several times a day, roughly every 90-120 minutes – this is your Basic Rest Activity Cycle. "The ultradian cycle oscillates throughout our daily 24 hour circadian cycle and determines the limits of our ability to concentrate," explains Dr Ramlakhan. "When we work in relentlessly linear fashion and against the limits of our ultradian cycle, we become more tired and eventually more prone to burnout."

She suggests working with your body’s energy rhythm by building short periods of rest into your working day. "Use your rest times to eat, move, breathe mindfully and deeply or reconnect with nature or loved ones," she suggests. "​We all have our unique energy patterns - times when we concentrate best and times when and we feel more sluggish. By allowing yourself to get into healthy habits and self-care routines you will be pleasantly surprised to see the positive lift in your overall energy."

Read more about sleep:

• How to get a better night’s sleep at any age (Yahoo Life UK, 6-min read)

• Seven reasons to consider sleeping apart from your partner (Yahoo Life UK, 5-min read)

• What is green noise and how can it help sleep and mental wellbeing? (Yahoo Life UK, 6-min read)