4 Free Ways to Get More Energy
Our doctors put together four free ways to get more energy. They’re backed by research, they don’t cost anything, and each one takes just a few minutes a day. You can start tomorrow morning.
The four habits
- Get outside within an hour of waking
- End your shower with 30 to 90 seconds of cold water
- Keep your nap to 10 minutes
- Trade your afternoon coffee for the stairs
1. Get outside within an hour of waking
Morning light sets your body clock. In a study of office workers, those who got more light in the morning fell asleep faster and slept better at night, and the effect was strongest in winter, when mornings are darker.
How to do it: take your coffee on the porch, eat breakfast outside or go for a short walk in the first hour after you’re up.
See the study · Sleep Health, 2017
2. End your shower with 30 to 90 seconds of cold water
In a study of more than 3,000 adults, people who finished their warm shower with cold water for 30 days most often reported more energy as the benefit, and many compared the feeling to caffeine. They also took 29% fewer sick days, and most kept the habit going after the study ended.
How to do it: take your normal warm shower, then turn it to cold for the last 30 seconds. Don’t worry about going longer right away. Work up to 60 or 90 seconds as it gets easier.
See the study · PLOS ONE, 2016
3. Keep your nap to 10 minutes
A 10 minute afternoon nap left people more alert right away, and the boost lasted up to two and a half hours. A 30 minute nap helped too, but only after a stretch of grogginess first.
How to do it: set an alarm for 10 minutes so you don’t sleep longer, and find a quiet spot to rest.
See the study · Sleep, 2006
4. Trade your afternoon coffee for the stairs
Ten minutes of easy stair walking left tired, short on sleep young women feeling more energized than 50 mg of caffeine. The pace was easy, so there’s no need to break a sweat.
How to do it: when the afternoon slump hits, walk up and down a flight of stairs at an easy pace for 10 minutes.
See the study · Physiology & Behavior, 2017
Want more than habits?
If you’re looking for more than habits, come see us for an Energy IV or a NAD+ IV at our Encinitas clinic.
Questions about these energy tips
How long should a nap be for more energy?
About 10 minutes. In a sleep study, a 10 minute afternoon nap left people more alert right away, for up to two and a half hours, while a 30 minute nap left them groggy first (PMID 16796222).
Does a cold shower give you more energy?
In a study of more than 3,000 adults who ended their showers with 30 to 90 seconds of cold water for 30 days, more energy was the most common benefit people reported, and they took 29% fewer sick days (PMID 27631616).
What can I do instead of an afternoon coffee?
Try 10 minutes of easy stair walking. In a study of young women who were short on sleep, it left them feeling more energized than 50 mg of caffeine (PMID 28302573).
Does morning light help with energy?
Morning light sets your body clock. In a study of office workers, those who got more morning light fell asleep faster and slept better, especially in winter (PMID 28526259).
Is there something you want tips on, like sleep, stress or digestion? Email us at info@nsmedicine.com and we’ll do our best to cover it in a future post.
In health,
The Nature & Science Medicine Team
Medically reviewed by Dr. Nikodemas McNulty, ND
This post is for education and isn’t a substitute for medical advice. Talk with your provider before starting any new therapy.