How To Overcome Fatigue & Low Energy Levels To Perform At Your Best

Do you struggle to drag yourself out of bed on a morning?

Do you suffer from low energy levels, low moods and feel like you’re functioning way below your potential?

If you want to know how to overcome fatigue you’re not alone.  According to Virgin Pulse up to 76% of employees felt tired most days of the week with up to 40% admitting to falling asleep during the day once a month.

If you suffer from fatigue and low energy then this will not come as a surprise to you.  The chances are you simply combat this by upping your caffeine dosage,  Starbucks on the way to work with the company coffee machine working overtime!



If you suffer from fatigue and low energy, you’re probably operating well below your potential!


A poll by YouGov reported that only 1 in 7 Americans woke up feeling fresh everyday of the week!! (As mentioned in

Causes of fatigue and low energy levels can vary but the main causes are often poor quality sleep, a poor diet, and lack of exercise and fresh air. 

If you suffer from fatigue you’ll be aware how frustrating it can be.  You put off doing the things you planned, plans to socialise and do exciting things get put on the backburner and replaced with nights on the sofa.  Don’t even begin to try and accomplish big lofty goals and dreams, that requires far too much energy!!

Whether you’re a student, an athlete or a career professional then it’s incredibly important to focus, think clearly, and have both the physical and mental energy to perform at a high level.  If you suffer from fatigue and low energy, you’re probably operating well below your potential!


27% of people getting 7-9 hours of sleep a night still feel tired 4 days of the week or more!


How to overcome fatigue and improve energy levels:

  1.  Sleep

No surprise that sleep is on the list.  Sleep is probably the most important factor that effects your energy levels and mood, something that most of us do not get enough of!  If you want to learn how to overcome fatigue this is the best way to help you!

The infographic below from Statista shows how many days a week Americans feel tired, and showing the hours slept.

Infographic: Americans Are Tired Most Of The Week | Statista

You will find more infographics at Statista

Obviously peoples sleep requirements will be different depending on your lifestyle and your age.  Some people only need 6 hours of sleep and can function at their best whilst others may need at least 8 hours!

According to most adults need 7-9 hours of sleep per night to function at our best, and some children and teens may require even more!

This is backed up by the infographic above, showing 27% of people getting 7-9 hours of sleep a night still feel tired 4 days of the week or more!!  This means some people need even more sleep, but also there are other factors affecting how tired we feel.


2.  Poor Diet Choices

So maybe your sleep isn’t the problem, if you have a bad diet you could have low energy levels even if you get a good nights sleep!

Common causes of low energy levels can be down to the following:


A diet high in sugar can cause temporary surge in energy as your blood sugar levels peak.  The problem follows normally a couple of hours later when your blood sugar levels slump leaving you feeling tired again.

A common problem for people with a diet high in sugar is how addictive it is!

If you’re used to reaching for sugary snacks to feed your hunger, you’re more likely to eat more snacks once your sugar levels crash.

Start your day right with the most important meal of the day, breakfast!

Many of us use the excuse that we don’t have time for a proper nutritious breakfast and opt for processed cereals, pastries or toast with sugary spreads.  This increases the chances of you experiencing a slump in energy levels by mid morning and increases your reliance on snacks and caffeine!

For breakfast, the following should ensure you have a slow release of energy throughout the morning reducing the chance of a slump:

  • porridge
  • wholemeal cereals
  • eggs
  • wholewheat or granary toast

When looking for how to overcome fatigue, many people forget their sugar intake!


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Eat At Regular Intervals

If you want to know how to overcome fatigue problems, the timing of your meals is vital!

Up to 25% of Americans regularly skip breakfast, according to a study published in the NCBI.

Many people skip breakfast because they try and save time on a morning, looking to lose weight or just don’t feel like eating at that time.

The problem here is you’re not getting enough energy to sustain you, leading to feeling tired and lethargic.  People who skip meals are more likely to snack on high calorie and sugary snacks which can lead to weight gain and also a slump in your energy levels.

Try to eat 3-4 meals a day which contain protein and fibre to help you feel full and give your body energy, this reduces the risk of feeling hungry and snacking.


3.  Best Foods For Improved Energy Levels

The best foods that promote healthy energy levels are:

  •  Bananas – bananas contain potassium, vitamin B6 and carbohydrates which all help boost energy levels.
  • Oily fish – salmon and tuna contain protein, vitamin B6, niacin and riboflavin which help convert food into energy.
  • Sweet potato – they contain complex carbohydrates and have a high potassium content which help balance electrolytes.
  • Brown rice – has a high manganese content which can help regulate blood sugar levels.
  • Quinoa has a high carbohydrate level but a low glycaemic index, meaning the carbs are absorbed slowly and can produce a more sustained release of energy.
  • Nuts – almonds, walnuts and cashews are packed full of carbs, proteins and healthy fats such as omega 3 and omega 6 which help promote sustained energy levels.
  • Green vegetables – high in iron, potassium, magnesium and a range of vitamins.  Iron deficiency is one of the main causes of fatigue.

If you want to know how to overcome fatigue then it’s essential you get the right nutrients into your body.


4.  Exercise

Exercise is one of the best ways to boost your energy levels, either temporarily or over a longer period of time.

When you get moving or do something requiring a burst of energy, your body releases hormones called endorphins.  This release of endorphins makes us feel good, and it’s impossible to feel fatigued or lethargic when your body is releasing endorphins.

Exercise improves cardiovascular health, improving your endurance and pumps blood and oxygen around your body more effectively.

Getting oxygen around your system, to your brain and other organs helps you feel more energized and alert.

The American Heart Association recommends a minimum of 30 minutes of moderate intensity aerobic exercise 5 days a week!  Getting more exercise will help you sleep better, so if you’re looking how to overcome fatigue then getting more exercise and sleep will help reduce feelings of tiredness.

Check out the infographic below from BPI-Philam Life Assurance Corporation

5.  Health Supplements

If you want to know how to overcome fatigue a popular and effective way to boost your energy levels is by taking dietary supplements.

Supplements shouldn’t be an alternative to a healthy diet, but sometimes if we have a vitamin or nutrient deficiency that we struggle to get in our diet, there are a range of supplements that can help.

The best supplements to help boost energy levels contain ingredients with the following nutrients:

  • Ashwagandha
  • Spirulina
  • Rhodiola Rosea
  • Vitamin B12
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B5
  • Vitamin D

Vitamin supplements have been around for years but one product becoming increasingly popular are greens powders.

Greens powders often take a range of superfoods that contain multiple ingredients that have been specifically chosen because of their nutritional value.  Greens powder supplements are often designed to not only give you an increase in nutrition, but to improve your energy levels, mental clarity and productivity.

If you would like to learn more about how to overcome fatigue and greens powders we have reviewed a number of popular products.  These are designed to improve your energy levels and overall feeling of wellness.  You can check them out below: