Fall is here, and I’ve noticed something that happens to a lot of people this time of year. As the days get shorter and the weather gets cooler, energy levels seem to drop. You might find yourself feeling more tired, wanting to sleep longer, and struggling to get through your afternoon.
This isn’t something you just have to accept as normal, there are small simple habits you can implement to boost your energy levels this fall.
1. Start Your Day with Sunlight
One of the easiest ways to boost your energy is to get sunlight as soon as you wake up. Even though the sun rises later in fall, spending just five to ten minutes in natural light in the morning helps regulate your body’s internal clock. This simple habit tells your body it’s time to wake up and be alert.
2. Drink Water Before Coffee
I know coffee sounds like the perfect energy fix, but here’s a secret: your body is often dehydrated when you wake up. Drinking a glass of water first thing in the morning gives your body the hydration it needs to function properly. This actually helps you get more energy from that coffee later.
Make it a habit to drink one full glass of water before you have your first coffee or tea. Your energy levels will be more stable throughout the morning, and you won’t experience the energy crash that sometimes comes from coffee on an empty stomach.
3. Take a Midday Walk
Fall weather is beautiful, and taking a fifteen to twenty minute walk in the middle of your day is an amazing energy booster. Walking gets your blood moving, increases oxygen in your body, and naturally lifts your mood. The fresh air and movement combine to give you a huge energy boost.
I discovered that taking a walk around two o’clock, when my energy usually dips, completely eliminates that afternoon slump. You’ll return to your work or tasks feeling refreshed and ready to go.
4. Eat Protein with Every Meal
Fall brings delicious comfort foods, but many of them are heavy on carbs and light on protein. Adding protein to every meal keeps your blood sugar steady and prevents energy crashes throughout the day. Protein gives your body the fuel it needs to stay energized.
Add an egg to breakfast, include chicken or beans in lunch, and put some nuts or fish in dinner. This simple habit takes no extra time but makes a huge difference in how you feel.
5. Practice a Two Minute Stretch
Your body holds stress and tension, which drains your energy. Taking just two minutes to stretch in the morning or afternoon releases tension and gets your energy flowing. You don’t need to do complicated yoga poses. Simple stretching of your arms, legs, neck, and back works perfectly.
6. Get Outside for Vitamin D
Even though fall sunshine is weaker than summer sun, you still need vitamin D. Spending time outside helps your body produce vitamin D naturally, which supports your energy levels and mood. Try to spend at least twenty minutes outside daily, even on cloudy days.
If you can’t get outside much where you live, consider talking to your doctor about a vitamin D supplement. Many people feel tired in fall because their vitamin D levels drop, and boosting this nutrient really helps.
