Charlene Gisele: 5 Simple Ways to Boost Your Energy and Sleep Better

If you’re feeling tired despite adjusting your sleep habits, you’re not alone. Many people struggle with fatigue, even when they make an effort to get a good night’s sleep. While nighttime routines are crucial, what we do during the day can also have a significant impact on how well we sleep and how energized we feel. Here are five science-backed strategies to help you feel more rested, improve your sleep quality, and boost your energy—all without changing your nighttime routine.

Don’t Skip Breakfast

Skipping breakfast might seem like an easy way to cut calories, but it could leave you feeling sluggish and fatigued. A study of 127 medical students found that those who ate breakfast reported feeling less tired and had better focus throughout the day. Breakfast helps boost your energy levels and cognitive function, making you more alert. Studies have also shown that eating at consistent times—especially in the morning—can help maintain steady energy levels throughout the day. So, consider starting your day with a nutritious breakfast, like eggs or whole grains, to give yourself the energy you need to power through the day.

Eat More Greens and Whole Foods

Consuming a diet rich in fruits and vegetables has been linked to better sleep quality. A study published in the European Journal of Nutrition found that people who follow a Mediterranean diet—which includes lots of vegetables, fruits, whole grains, and nuts—report sleeping more consistently and deeply. In contrast, those who eat a lot of fast food tend to have poorer sleep. One study showed that women who increased their fruit and vegetable intake to six servings a day saw improvements in sleep quality, including better sleep onset and fewer insomnia symptoms. Including more greens in your diet not only supports restful sleep but also boosts your energy throughout the day.

Watch Your Iron Levels

Iron deficiency affects around one-third of the global population, particularly women, vegetarians, and pregnant individuals. When your iron levels are low, it can lead to fatigue, restlessness, and even disturbed sleep. If you frequently feel tired, despite improving your sleep habits, it might be worth having your iron levels checked by a healthcare professional. Iron-rich foods like meat, fish, and eggs, or plant-based sources like beans and leafy greens, can help boost iron. Pairing these foods with vitamin C-rich options can increase iron absorption and help maintain steady energy levels.

Get Active—Even with a Short Workout

Physical exercise plays an important role in improving sleep quality. According to a 2015 meta-analysis of 66 studies published in Sleep Medicine Reviews, even light exercise can help you fall asleep faster and improve sleep quality. You don’t need to work out intensely or for long periods. A 10-minute workout can be enough to make a difference. In fact, regular moderate exercise—like a brisk walk or a short jog—has been shown to improve sleep, especially for those who have trouble sleeping. And contrary to what some might think, exercising in the evening, up to two hours before bed, has been shown not to disrupt sleep, so it’s a great option for busy schedules.

Cut Back on Alcohol and Tobacco

While a drink might make you feel sleepy at first, alcohol actually disrupts your sleep cycle. Studies published in Sleep Medicine Reviews show that alcohol reduces the amount of REM sleep, leading to more frequent wakeups in the second half of the night. Similarly, smoking has been linked to more restless sleep. Reducing or eliminating both alcohol and tobacco can significantly improve your sleep and help you feel more refreshed in the morning. Even small reductions in consumption can lead to better sleep quality and more energy.

Improving your energy and sleep doesn’t always require overhauling your nighttime routine. By focusing on small but impactful changes during the day—such as boosting your iron intake, eating more greens, incorporating regular exercise, cutting back on alcohol and tobacco, and eating breakfast—you can feel more energized and sleep better at night. These simple strategies can help you maintain a healthy lifestyle, reduce fatigue, and improve your overall wellbeing. Start making these changes today and experience the difference in how you feel tomorrow.

Charlene Gisele is a Clinical Hypnotherapist and Burnout Advisor. She works with private clients and global organisations. Sign up for her weekly newsletter at charlenegisele.com.