How To Maintain Energy Throughout The Day

How To Maintain Energy Throughout The Day

Have you ever noticed how it’s easy to want to take a nap in the middle of the day, but at night when it’s time to sleep, you find yourself lying awake for ages? While your wind-down routine may need some tweaking, it could be your energy levels at fault.

Ideally, you should begin the day feeling energised and slowly fade out towards the evening when it is naturally time to sleep. But, if your energy feels more haphazard rather than consistent, it’s time to find a better balance so that you can perform at your best.

Here are our top tips on maintaining your energy throughout the day to tell you more. 

Start The Day With Exercise

Exercise is the best way to boost your mental and physical health, which is why it’s also a great way to start the day off. In particular, developing a stretching routine or doing exercises such as yoga or pilates can help keep your muscles and joints in check.

One of the benefits of exercising in the morning is it helps set an intention for the rest of the day. If you’re going to be doing more strenuous exercise, it’s also a lot easier to complete this when you’ve just awoken from a great night’s sleep rather than later in the day. Just be sure to fuel up before and after properly too. 

Avoid High Glycemic Foods

Foods such as biscuits, bread, pasta and breakfast cereals might give you a hit initially, but your blood sugar levels will soon come crashing down. High glycemic foods do not regulate your energy levels, yet frustratingly they are often the first things we have to hand, or even the most readily available types of items at the checkout when you just need a boost. 

Instead, opt for slower releasing foods such as protein or even a healthy green smoothie with some avocado to keep you fuller for longer. Sure, such foods aren’t as exciting but that doesn’t mean they can’t be delicious. Best of all, you’ll avoid that mid-afternoon slump when you should be concentrating on your work instead. 

Don’t Rely On Caffeine 

Caffeine is a stimulant that’s designed to give you a sharp burst of energy. ‘So what’s the problem?’ you might be thinking. Well, caffeine is excellent when used in moderation, but the trouble is it’s all too easy to become reliant on your morning mocha just to get going. 

If you’re not able to access your coffee when you normally drink it, your energy levels suddenly slump and the withdrawal from caffeine can even induce a migraine in some people. So while coffee can be enjoyed from time to time, relying on it just to get through the day can have far reaching consequences, not least on your sleep. 

Pace Yourself

It’s impossible to be all things to all people. You also have to realise your limitations in relation to what’s feasible to get done in a day and what isn’t. While having a great work ethic is the key to success, you also need to take time for yourself so that you don’t overdo things.

If you’re fresher at the start of the day, then focus on your most important tasks first. Make a plan for your day so it follows a rhythm you can genuinely keep up with. Know when it’s time to close that laptop and leave those emails to the following day. 


An easy step we can all take to feel more energised throughout the day and get a better night’s sleep is to take supplements. 

Here at Optml, our Rise and Rest formulas have got you covered where your energy levels are concerned. Containing essential vitamins and nutrients, our two capsule supplements will aid you during your waking life, as well as helping you to get a sound night’s sleep. 

Check out our Optml ingredients list to learn more about our product, which you can purchase for just £17 for a month’s supply.