When people feel tired, they usually try and depend on one of two things: caffeine or willpower.
The problem is that both can backfire. Too much caffeine can make sleep lighter and less consistent or deep. Too much “push through it” willpower often turns into burnout…
If you want real energy… the kind that feels clean, steady, and repeatable… it helps to use the body’s built-in systems. Let’s chat a bit about three surprisingly effective ways to do that.
1) Get outside early… even for 5–10 minutes
This sounds too simple, but morning light is a powerful “reset button” for your brain’s clock.
Light exposure helps regulate circadian timing and sleepiness while awake, which affects alertness, mood, and how easily you fall asleep later. That’s why people who spend more time in brighter days (and darker nights) often report better sleep timing and less daytime sleepiness.
Try this today:
- Within the first hour of waking, get 5–10 minutes of outdoor light (no sunglasses if it’s comfortable and safe for you).
- Cloudy day? No problem. Outdoor light is far brighter than most indoor lighting, so it still counts.
- Bonus: take a short walk while you’re out there (two levers for the price of one).
2) Use “microbreaks” to create energy, instead of waiting to feel energized
If you sit for long stretches, fatigue often isn’t just mental. It’s also physiological: slower circulation, lower arousal, and mounting strain.
A large systematic review and meta-analysis found that micro-breaks are associated with improved well-being (including higher vigor and lower fatigue) and can support performance depending on context.
And research comparing different kinds of breaks suggests that adding light exercise during breaks can produce additional improvements in vigor and decreases in fatigue versus unstructured breaks.
Try this today:
- Set a timer throughout your day for every 60–90 minutes.
- Do 2–5 minutes of easy movement:
- brisk walk
- stairs
- 10–20 air squats
- gentle mobility (hips/upper back)
3) The “right” nap is shorter than most people think
Napping can be incredible for alertness… or it can make you feel worse. The key is in nap duration.
Short naps (often around 10–20 minutes) can boost alertness and performance with less risk of heavy “sleep inertia” (that groggy, brain-fog feeling). One controlled study highlights immediate performance benefits from short naps and discusses why they can avoid the worst of sleep inertia.
Research also notes that longer naps can bring bigger sleep inertia tradeoffs, depending on timing and sleep stage. A sports-science review similarly reports cognitive and performance benefits from daytime napping (with nap length and timing influencing outcomes).
Try this today:
- If you’re dragging, try a 10–20 minute nap before 3 pm.
- Keep it dark and cool if possible.
- If you’re sensitive to grogginess, aim closer to 10 minutes.
One Bonus Recommendation…
Morning light, basic movement, and a short nap reset are simple changes that will help tap into your body’s existing systems for overcoming that sluggish feeling.
But energy also comes directly from the food you eat. And so I recommend you pair these simple steps with an even easier morning drink.
Something tasty and filling each morning that will pump up your days better than a shady Monster Energy Drink.
You just need one scoop a day for incredible, natural energy. And no, you don’t have to be a gym rat to get the benefits.
Even better – it’s 50% OFF your first order for all our readers… and 15% off all orders after that for a lifetime.
A lifetime of clean, natural energy for your workouts… and your days after. And you can give your neighborhood FDA worker a high five after – maybe even share a scoop!
>>> See the 19-superfood Monster alternative that delivers Limitless-level focus
