Everyday Habits for Energy: Sleep, Movement, Hydration and Pacing

Sleep

Established recommendation. NHS advises sticking to the same sleep times and aiming for 6 to 9 hours of sleep, relaxing before bed, keeping the bedroom not too bright, noisy or warm, and avoiding smoking, heavy alcohol, caffeine, food, exercise and screens close to bedtime. [1] A regular routine helps your body know when it is time to sleep, even on days off. [2] If poor sleep persists, see Sleep hygiene, Insomnia and Sleep apnea.

Movement

Promising (small-to-moderate average effects in trials). A 2022 meta-analysis of 81 randomized studies (7,050 participants) found exercise lowered feelings of fatigue by a small amount, raised energy by a small-to-moderate amount, and raised vitality by a moderate amount. The size of the effects was linked to exercise intensity and program length. [3] NHS guidelines for adults suggest at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity), strength work on at least 2 days, and breaking up long periods of sitting. It advises speaking to a GP first if you have not exercised for some time or have medical conditions. [4]

Caution: this advice is for general tiredness. If activity makes your symptoms worse, sometimes hours or days later, that is post-exertional malaise. Read ME/CFS and post-exertional malaise before increasing activity. [5] NHS also says people with long COVID should not start exercising again before talking to a GP or specialist. [6]

Hydration

NHS says dehydration can cause tiredness, headache and dizziness, and that most people should drink enough during the day for pale yellow urine. You may need more if pregnant, in a hot environment, physically active for long periods, or ill. [7] [8] A narrative review found evidence that adequate hydration matters for cognition, but said it is largely associative, with few randomized trials and gaps for small variations in hydration. Evidence: promising but limited. [9] Water, lower-fat milk and lower-sugar drinks, including tea and coffee, count toward fluid intake. [8]

If you feel unusually tired with dizziness that does not go away when standing, dark urine or passing little urine, NHS advises asking for an urgent appointment or calling NHS 111 in the UK; elsewhere, seek urgent care from your local service. [7]

Alcohol, smoking and caffeine

MedlinePlus lists drinking too much alcohol, substance use, and too much caffeine that spoils sleep among lifestyle causes of fatigue, and says smoking is linked to many diseases that cause fatigue. [10] NHS advises keeping alcohol to no more than 14 units a week on a regular basis. [11] See Caffeine and energy drinks and Caffeine, alcohol, nicotine and sleep.

Stress and workload

MedlinePlus suggests learning better ways to relax, keeping a reasonable work and personal schedule, and reducing stressors where possible. [12] See How to relieve stress and Everyday habits for stress.

Pacing when appropriate

Pacing (energy management) means spreading activity so you stay within your limits. It is central to ME/CFS care: NICE describes using the energy you have while reducing the risk of post-exertional malaise, with activity maintained or adjusted rather than automatically increased. [13] MedlinePlus also suggests a fatigue diary to find patterns in when you are most and least tired. [10] For people without a condition like ME/CFS, a simple version is to note your high-energy and low-energy times and place demanding tasks accordingly. [10]