Waking up tired, hitting a 3pm wall, or struggling to focus, even with 8 hours of sleep?
If so, you’re not lazy. And it’s certainly not just ‘in your head’.
Your body might be running on empty, even with sleep, because your internal energy systems are out of sync. Things like blood sugar crashes, stress, vitamin deficiencies, and poor-quality sleep all chip away at your energy without you even realising. Here’s what might be going on under the surface and how to reset your energy, naturally.
Sleeping well but waking up tired? Here’s why.
Sleep is essential, however, it’s only one part of the energy puzzle. If you’re sleeping 7–8 hours but still feeling foggy, flat or fatigued, it’s worth asking: Is your body actually restoring energy while you sleep? Or just surviving the night?
Here’s what might be impacting your energy:
- Blood sugar instability: Sharp blood sugar spikes (from sugary, low-protein meals or skipping meals altogether) often lead to energy crashes and intense cravings. They can also interfere with sleep - spikes during the night may wake you up, leaving you unrested by morning.
- Cortisol dysregulation: Cortisol, your main stress hormone, follows a natural rhythm however, when stress is chronic or poorly timed (like spiking at night or too early in the morning), it can disrupt your nervous system and sleep. This can leave you feeling wired at bedtime, anxious at 3 am, and flat by morning.
- Nutrient deficiencies: Your body needs key nutrients, like iron, B vitamins, magnesium, and vitamin C, to produce energy at the cellular level. When you're low, your body quite literally can't "make" energy efficiently, no matter how much sleep you get.
- Poor sleep quality: Even if you're in bed for 8 hours, fragmented or shallow sleep won’t allow for full-body repair. It’s not just about quantity - quality matters, too!
How to Boost Energy Naturally: 5 Science-Backed Steps
The good news? You can get your energy back - and it doesn’t involve drinking multiple coffees or pushing through the feeling of burnout. It’s about working with your body, not against it.
Here’s where to start:
1. Regulate Your Stress Hormones
Cortisol should naturally rise in the morning to help you wake up and gradually fall throughout the day to support restful sleep. Stress, poor routines, and artificial light can throw that rhythm off, leaving you feeling wired at night and sluggish in the morning. Here’s how to support a healthy cortisol pattern:
- Get outside within 30 minutes of waking – Natural sunlight helps regulate your circadian rhythm and encourages a healthy cortisol peak in the morning, which sets the tone for better energy and focus throughout the day.
- Limit screen time at night – Blue light from phones and laptops can suppress melatonin and keep cortisol elevated, making it harder to wind down and fall asleep.
- Consider adaptogens – Herbal ingredients like Ashwagandha or Adaptogenic Mushrooms can help your body adapt to stress and rebalance cortisol levels over time.
Consistent daily habits make a big difference when it comes to supporting your stress response.
2. Protect Your Sleep Quality
Sleep is when your body repairs, detoxifies, and restores energy, but quality matters just as much as quantity. To support deeper, more restorative sleep:
- Stick to a consistent bedtime – Going to sleep and waking up at the same time each day helps regulate your circadian rhythm.
- Switch off screens at least 60 minutes before bed – Blue light from devices can interfere with melatonin production, making it harder to fall and stay asleep.
- Try a calming wind-down ritual – Magnesium Glycinate or a herbal tea like chamomile or lemon balm can help signal to your body that it's time to rest.
Deep, consistent sleep is one of the most underrated tools for better energy, mood, and mental clarity - treat it like a non-negotiable part of your reset.
3. Balance Your Blood Sugar
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Include protein, healthy fats, and fibre with every meal, for example:
- Scrambled eggs with avocado on seeded sourdough
- Smoothie made with protein powder, almond butter, chia seeds, and berries
- Grilled chicken or tofu with roasted vegetables and quinoa, topped with olive oil or tahini dressing.
- Salmon and avocado salad with mixed greens, chickpeas
- Avoid skipping meals throughout the day, especially breakfast (unless you're intentionally following a fasting protocol like 16:8)
- Limit high-sugar snacks that lead to crashes later on
4. Best Vitamins and Minerals for Low Energy
Your body relies on certain vitamins and minerals to function at its best. When we’re lacking it can show up as low energy, poor sleep, brain fog, or feeling flat for no clear reason. Some important nutrients for energy include:
- Iron – carries oxygen to your cells, which is essential for physical and mental stamina. Low iron is common for those who menstruate and also for vegans, often leading to fatigue and difficulty concentrating.
- Activated B Vitamins (like B12, Folate) – help your body convert food into usable energy at a cellular level. They also support your nervous system and brain function.
- Magnesium – plays a key role in energy production, muscle recovery, and sleep quality. It also helps regulate stress, it is also a commonly depleted mineral. The Australian Bureau of Statistics found that about 37% of males and 34% of females do not meet their recommended daily intake of magnesium.
- Vitamin C – supports iron absorption and helps reduce oxidative stress in the body, keeping your cells functioning optimally.
If you're not consistently getting enough through food, a high-quality supplement routine can help fill the gaps.
5. Move Your Body (Gently)
Consistent, gentle movement supports oxygen flow, circulation, and mental clarity — all essential for sustained energy. You don’t need intense workouts to feel better; even light exercise can shift your state. Try activities like:
- Walking – boosts circulation and mood, even short walks throughout the day can help, especially if you’re at a desk for long periods.
- Pilates – builds core strength, stability, and body awareness without overstressing your system.
- Restorative Yoga – a gentle and passive style of yoga that focuses on deep relaxation and stress reduction, suitable for all levels.
The key is to move in ways that support your body and feel right for you.
Ready to make the change?
If you’re constantly tired, it’s not a lack of motivation — it’s your body asking for support. From blood sugar dips to nutrient gaps and restless sleep, your energy is influenced by more than just how many hours you rest.
The good news? With a few small shifts, you can restore balance and start feeling like yourself again. Start by tuning into your body, nourishing it well, and taking one step at a time — your reset starts now.
If you're unsure where to start, taking a personalised quiz, like the one offered by Vitable, can help you pinpoint which nutrients your body may need based on your unique lifestyle and health profile.
