If you often feel fatigued and have ruled out serious illness, it's time to look at your day-to-day habits to determine whether you're maximizing your energy stores. Many basics -- eating frequently, hydrating, exercising and sleeping -- often get overlooked, but are easy and effective ways to increase energy levels naturally and without medical assistance.
Exercise at least three to four times a week for a minimum of 30 minutes. When you're tired you may feel that you do not have enough energy to exercise, but studies show that vigorous exercise improves energy levels. Over the long term, exercise not only gives you more energy, but also improves your overall health and self-confidence. Yoga is an excellent example of low-impact exercise that not only energizes, but also improves your cardiovascular system and flexibility.
Drink water. Many times people feel lethargic for no other reason than dehydration. It's easy to become dehydrated because each day a person loses water through simple things like breathing, moving and urinating. A good rule of thumb to make sure you're properly hydrated and energized is to drink at least eight glasses of water every day. You'll know you're properly hydrated when your urine is pale yellow; darker urine suggests the need to hydrate.
Sleep seven to eight hours every night. Put yourself on a sleep schedule and refrain from taking naps longer than 10 minutes during the day because they can cause difficulty falling asleep at night. Caffeine can also be a culprit in causing restless sleep. Limit your intake of caffeinated beverages during the day -- especially in the afternoon and evening -- because it takes several hours for the body to process and eliminate caffeine.
Eat frequently. People who wait hours before eating their next snack or meal often experience low levels of energy because their blood-sugar levels have dipped. Once those levels are up they often feel energized. Carry healthy snacks, such as fruit, in case you need to re-energize on the go.