How to Maintain Energy Throughout the Day
- Fysiobasen
- Oct 16
- 3 min lesing
Many people experience an energy slump as the day progresses – especially after lunch – and struggle to maintain concentration, motivation, and physical stamina. It is easy to assume this is solely due to poor sleep or low fitness, but in reality, energy levels are shaped by a complex interplay of sleep, nutrition, movement, hormones, the nervous system, and mental load¹.
By understanding which factors drain energy – and which replenish it – you can make simple but powerful changes to stay consistently alert throughout the day.
Eat Smart and Steady: Avoid Energy Spikes and Crashes
Food is your body’s fuel – but not all food provides steady energy. A common issue is large blood sugar fluctuations: refined carbs (white bread, sugar, snacks) cause a short energy boost, followed by a crash. This leads to fatigue, irritability, and cravings.
How to stabilize energy through diet:
Eat 3–4 main meals per day, with 2 small snacks if needed.
Include protein, healthy fats, and fiber-rich carbs in each meal.
Avoid excess caffeine and sugar on an empty stomach.
Stay hydrated – even mild dehydration reduces mental and physical performance².
Example of a stable breakfast: oatmeal with nuts, plain yogurt, and berries.
Sleep Quality Matters More Than Sleep Quantity
Poor-quality sleep – restless, shallow, or fragmented – affects energy more than the total hours slept. Sleep restores the nervous system, regulates hormones, and stabilizes blood sugar³. Waking multiple times per night can be as draining as too little sleep.
Better sleep strategies:
Be consistent: go to bed and wake up at the same time daily.
Limit screens and bright light in the evening.
Avoid heavy meals and caffeine after 5 pm.
Keep your bedroom dark, cool, and quiet.
Movement Creates Energy – Even in Small Doses
Although it may feel counterintuitive, physical activity increases energy over time. Short bouts of movement improve blood flow to the brain, boost endorphins, and prevent muscular fatigue⁴.
Daily movement tips:
Take active breaks every hour: stand, walk, stretch, breathe deeply.
A 10-minute walk after lunch is proven to lift energy levels.
Take the stairs instead of the elevator, or get off the bus one stop early.
Stress Drains Energy
Stress hormones like cortisol and adrenaline initially increase alertness, but prolonged stress has the opposite effect: fatigue, burnout, and poor sleep⁵. Mental overload and constant “open loops” in your mind create cognitive exhaustion – and the body follows.
Protect your energy by:
Prioritizing clearly: what must be done now, what can wait?
Taking conscious breaks: even 5 minutes of deep breathing can help.
Avoiding multitasking – it accelerates mental fatigue.
Light, Air, and Rhythm: Environment Matters
Your body runs on circadian rhythms, regulated primarily by light. Without sufficient daylight, you may feel tired despite good sleep⁶. Poor air quality and stagnant indoor environments further drain energy.
What to do:
Get at least 30 minutes of daylight early in the day.
Ventilate your workspace regularly – stale air reduces performance.
Schedule demanding tasks during natural energy peaks (typically 10–11 am and 3–4 pm).
Attention and Focus as Energy Factors
Mental presence and the ability to focus on one task at a time help conserve energy. Mind-wandering, interruptions, and constant digital stimulation force the brain to “switch gears,” which is energy-intensive⁷.
Train your focus with:
Working in short, focused intervals (25–45 minutes).
Taking screen-free breaks between tasks.
Practicing micro-mindfulness: close your eyes, breathe calmly for 1 minute, and reconnect with your body.
Summary
Sustained energy throughout the day depends on balanced nutrition, high-quality sleep, regular movement, effective stress management, and supportive environments. By making small adjustments to your daily habits – from meal choices to light exposure – you can avoid the afternoon slump and maintain mental clarity and physical stamina all day long.
Sources
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Maughan, R. J., & Shirreffs, S. M. (2010). Dehydration and rehydration in competitive sport. Scandinavian Journal of Medicine & Science in Sports, 20(Suppl 3), 40–47.
Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161.
Puetz, T. W., O’Connor, P. J., & Dishman, R. K. (2006). Effects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis. Psychological Bulletin, 132(6), 866–876.
McEwen, B. S. (2008). Central effects of stress hormones in health and disease. European Journal of Pharmacology, 583(2–3), 174–185.
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