6 simple ways to boost your energy naturally and feel your best this winter

Feeling tired? You’re not alone. Busy modern life, the clock changes and earlier, darker nights can drain our physical and mental energy. However, all is not lost, here are a few simple daily habits to help you to restore balance and support your energy levels. Here are six powerful lifestyle tips to help you naturally recharge.

1. Embrace morning light for better sleep and energy

Morning light is one of the most effective tools for improving your energy, mood, and sleep quality. Exposure to natural sunlight early in the day helps regulate your circadian rhythm (your body’s internal clock) which promotes better sleep at night and improved mental wellbeing during the day.

Even as the weather gets colder, it’s essential to continue getting your daily dose of natural light. Try spending 10–20 minutes outdoors each morning. Go for a short walk, enjoy your coffee or tea outside, or simply sit in your garden wrapped in a blanket and take in the changing season.

Morning sunlight not only boosts your vitamin D levels but also triggers the release of serotonin, the “feel-good” hormone that helps stabilise mood and increase focus.

Tip: If you struggle to get outside, consider using a light therapy lamp on darker mornings to mimic natural sunlight and support your energy levels.

2. Stress management and reconnect with yourself

Chronic stress is one of the biggest energy drainers. It affects both body and mind, leading to fatigue, poor focus, and mood imbalances. Taking time to manage stress is essential for long-term wellbeing.

Incorporate relaxing activities into your daily or weekly routine, such as yoga, meditation, journaling, gentle walks in nature, or creative hobbies like painting or reading. The key is to choose something that helps you feel calm, grounded, and balanced. Movement is also a powerful stress reliever. Whether it’s a 30-minute walk, an energising yoga session, or strength training, move in a way that feels good for your body.Try scheduling these activities at the start of each week, once they’re in your calendar, you’re more likely to honour them as a commitment to yourself.

Remember:

Remember stress is only what we perceive.

Our mind is always moving, travelling, and jumping to the next task.

Or it is taking us back in time. Sometimes to places, we don’t need to revisit.

Be here. Be here and now. GROUND in the day. Be present in the moment.

Take some time out to journal and reflect on where your energy is currently being directed. This exercise will get you thinking about your energy takers and givers:

How are you feeling at the moment?

What obstacles are in your way at the moment hindering you from being your healthiest self?

What has been giving you energy recently? Why?

Who do you want to be for yourself?

How can you take care of yourself more?

Where is your energy currently being spent? Can this be balanced?

Create a list of energy givers (what gives you energy) and a list of energy takers (what takes energy away from you)

3. Balance your blood sugar for sustained energy

If you experience energy crashes, sugar cravings, or mood swings, or feel “hangry”? Imbalanced blood sugar may be the culprit. Stable blood sugar levels help you maintain consistent energy and focus throughout the day and is one of the easiest ways to feel more energised, focused, and calm. For busy women, it’s all about small, sustainable habits: start your morning with protein, eat regular, balanced (protein, carbohydrates, healthy fats and fibre) meals, and choose slow-releasing carbohydrates to keep your energy steady. Staying hydrated, reducing caffeine and alcohol all play a big part too.

4. Focus on energy-boosting foods

Your body creates energy (ATP) from the food you eat, and several key nutrients act as cofactors in this process. Support your energy production naturally by eating nutrient-rich foods, such as:

• Magnesium: green leafy vegetables, seeds, nuts

• B vitamins: avocado, meat, oily fish, yogurt, mushrooms, beans, brown rice, sunflower seeds

• Alpha-lipoic acid: spinach, broccoli, organ meats

• L-carnitine: meat, fish, dairy, asparagus

• Coenzyme Q10: meat, fish, nuts

Aim to eat a balanced plate at every meal: half vegetables, a quarter protein, and a quarter complex carbs and include healthy fats.

5. Stay hydrated

When we’re tired, we often reach for coffee, energy drinks, or sugary snacks to power through. But these can actually lead to dehydration and energy crashes later in the day. Instead, focus on hydration, aim for 1.5 to 2 litres of water daily, and add an extra glass for each caffeinated or alcoholic drink you consume. Herbal teas, coconut water, or water infused with lemon are great alternatives.

Proper hydration supports concentration, energy, and overall wellbeing, helping your body function optimally.

6. Create a sleep sanctuary for deep rest

A good night’s sleep is the foundation of daily energy and recovery. Yet many of us struggle to wind down at night. Try these sleep hygiene tips for more restorative rest:

• Avoid eating at least 2-3 hours before sleep to avoid indigestion and to make sure your food is digested properly.

• Avoid caffeine after 12 noon and refined sugars after 3 pm.

• Turn off screens at least one hour before bed to limit exposure to blue light, which suppresses our sleep hormone, Melatonin. Resist the urge to check emails and messages at least 2 hours before bed, and if possible, switch your phone to aeroplane mode. Go to bed with a physical copy of a book, honestly, after reading for 20 minutes, I fall asleep with my book over my face half the time with my reading glasses still on!

• Make sure the bedroom is dark and at the right temperature, not too hot, not too cold. Wear an eye mask and earplugs (this is a game-changer, believe me, from someone who suffered with sleep issues for a while). Oh, if your budget allows, invest in one of the lovely super comfy bed toppers. It feels like you are getting into a hotel bed every night. Bliss.

• A warm magnesium salt bath a couple of times a week can be beneficial to help the mind and body relax.

• Keep a notebook by the side of your bed, and write down anything that comes to your mind - what you need to do the next day, any anxieties or worries. Write them down; they can wait until tomorrow.

• Before you close your eyes, give thanks for your day and list three things you are grateful for. Closing your eyes with the thoughts of everything you are thankful for and a heart full of gratitude.

Remember, small habits can have the biggest impact.Supporting your energy levels doesn’t have to be complicated. Take one small step today. Go for a short walk in the morning, drink an extra glass of water, or take five deep breaths to ground yourself. Every choice counts toward creating a more balanced, vibrant you this winter.

DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.