How to Get Energy Fast

Co-authored by Sari Eitches, MBE, MD and Eric McClure

Last Updated: February 23, 2023 References

Starting to lose your focus? Find yourself nodding off in the middle of the day? If so, put down that energy drink! There are plenty of phenomenal ways to get a midday pick-me-up that don’t involve sugar crashes or unnecessary calories. In this article, we’ll break down how to gain energy fast so that you can get back on track and tackle whatever you’re working on.

1

Splash cold water on your face.

A quick face wash will give you an immediate jolt. Turn the cold water on and let it run for a few seconds to get as cold as possible. Cup your hands under the water and throw it on your face. The cold water will draw your blood flow up to your head, which will wake you up quickly and give you some fresh energy.^{[1]
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- For an even stronger kick, take a cold shower or jump in a cold pool. It’ll be the same rush just amplified a lot!

2

Move around for a minute.

Get the blood flowing to restart your nervous system. Go for a brisk walk to get the blood flowing. Even a 15-minute stroll can dramatically improve the way you feel and get you back in a more productive space. Alternatively, you can spend 5- to 10-minutes jumping rope, dancing, climbing stairs, or doing lunges.^{[2]
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National Health Service (UK)
Public healthcare system of the UK
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- If you can’t get outside or do any calisthenics, at least spend a few minutes doing yoga. Studies have shown that yoga can increases your overall energy level and self-esteem.^{[3]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

3

Listen to music.

Throw on some upbeat music to turn your energy up. Listening to music is a great way to improve your overall alertness. This works best if you pick songs you really enjoy in genres that are typically more uplifting or high-tempo, like EDM, pop music, or hip hop.^{[4]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- If you are working on a creative project or complex tasks (like writing a paper, reading, studying for a test), try listening to instrumental music while you work.
- Tapping your toes to the music may provide an extra bump of energy.

4

Turn the temperature down.

Lower the thermostat or open the window to stay alert. Warmer temperatures make it easy to nod off or space out, so find a way to cool off. The ideal temperature for most folks is 67 °F (19 °C), but any colder temp should help! If you can’t control the temperature or open a window, at least turn a fan on.^{[5]
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- If you’re wearing a lot of layers, take them off so you don’t feel warm.
- For an immediate solution that’ll cool you off, hold an ice cube for a few seconds.

5

Get some light.

Go out in the sun, open the curtains, or turn the lights on to stay up. Light suppresses the production of melatonin, a hormone your brain releases to make you feel sleepy.^{[6]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} If you're indoors all day in a dark office or classroom, your brain may think it's time to go to sleep. Turn the lights up all the way, open the curtains, or go outside if you can to get some light and wake up.^{[7]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Try to spend lunches or breaks outside.
- If possible, sit by a window when you're indoors so you have some exposure to the sun throughout the day.

6

Sit up straight.

Slouching can actually sap your energy levels and tire you out. If you’re at a desk, sit up straight to keep your energy up. Keep your spine straight, sit with your knees over your feet, and don’t lean in your chair.^{[8]
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- If you’re looking at a computer screen, the top of the screen should be at eye level if you want to avoid neck pain.

7

Sniff a stimulating scent.

Take a deep breath of lemon, lime, or mint essential oils. Cinnamon and rosemary are phenomenal options as well. Twist the top off on an essential oil container, hold it a few inches away from your nose, and take a long, deep inhale. The scent will stimulate your sense and decrease fatigue.^{[9]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- If there’s some other essential oil scent that works especially well for you, use that. Citrus oils, mints, cinnamon, and rosemary just happen to be popular, proven options.
- If you don’t have any essential oils, cut a lemon in half and smell that.

8

Take a break.

Spending a few minutes relaxing can refresh your energy. While you may want to plow through your work as quickly as possible, taking a 5- to 10-minute break can actually provide an immediate shot of energy and increase productivity overall. If you want energy to complete a task, study, or write a paper, taking a short break may be what you need.^{[10]
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- If you're sitting for most of the day, stand up and walk around during your break to take it easy on your body.

9

Enjoy a caffeinated drink.

A cup of tea or coffee will speed you up for 4-6 hours. Caffeine is a stimulant that will give you a quick boost if you’re feeling tired. You’ll feel almost instantly alert if you haven’t eaten anything yet, but it’ll take about an hour to fully kick in if you’ve just eaten something. Brew a cup of coffee or put the kettle on and make a cup of tea and relax while you sip your drink.^{[11]
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- There’s also caffeine in many pops if you don’t want a warm drink.
- Energy drinks contain a lot of caffeine, but they aren’t particularly good for you.^{[12]
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10

Chew a piece of gum.

You’ll benefit from increased focus while you’re chewing gum. Grab a piece of sugar-free gum and start chewing away. You may not feel like you’re getting a ton of benefit, but studies have shown that gum chewing can boost your cognitive abilities by up to 10%. If you need energy because you’re struggling to keep your mind on the task at hand, this is an easy, quick solution.^{[13]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Sugarless chewing gum is perfectly fine for your teeth, but gum with sugar in it can increase your risk of cavity.^{[14]
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  American Dental Association
  World's largest dental professional organization and advocate for proper oral health
  Go to source}

11

Eat a nutritious snack.

A healthy snack will give your body the fuel it needs. If you’re hungry, you may feel lethargic or find it difficult to focus. Veggies, fresh fruit, nuts, or yogurt are all good energy-boosting options. You might snack on some celery sticks and peanut butter, non-fat Greek yogurt with walnuts and blueberries, or mixed nuts and honey.^{[15]
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- Bananas, apricots, and dates are also easy pick-me-up snacks.
- Skip the power bars. Those “energy boosting” snacks are no different from candy bars when it comes to giving you a boost.^{[16]
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  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
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- Stay away from simple sugars found in candy, sodas, and other sweets. Sugar may give you a kick, but it’ll cause you to crash soon after.

12

Laugh.

Humor can improve your energy levels and decrease stress. Take a break from whatever you’re doing and watch a funny video or read a comic strip. If you can find something that makes you chuckle, you’ll get a quick boost. As an additional upside, it may also make you more willing to tackle challenging projects!^{[17]
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- If you’re hanging out with people, you could always ask someone to tell you a joke. Your results may vary if it isn’t a particularly humorous crowd.

13

Take a power nap.

A 10- to 20-minute snooze will refresh you if you’re tired. If you’re trying to get an energy boost because you’re sleepy, there’s no good substitution for some shut-eye. A quick nap will also leave you feeling rested and refreshed.^{[18]
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American Psychological Association
Leading scientific and professional organization of licensed psychologists
Go to source} Just keep the nap under 20 minutes or you may end up groggy instead of revitalized.^{[19]
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- If you have time, a 90-minute nap will allow you to complete a full REM cycle which will seriously help with deep fatigue.^{[20]
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  American Psychological Association
  Leading scientific and professional organization of licensed psychologists
  Go to source}
- Find somewhere quiet, dark, and away from people, where you have some room to curl up.

14

Don’t skip breakfast.

Eat a healthy breakfast every day to give your body fuel. If you struggle with energy dips throughout the day and you aren’t starting the day with a healthy breakfast, start now. Breakfast kickstarts your metabolism so that your body fully “wakes up,” which is really hard to accomplish without a healthy snack.^{[21]
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- A breakfast that's high in complex carbs and fiber provides the most effective energy boost. Try foods like high-fiber cereal, multi-grain toast, and oatmeal.

15

Drink a cold glass of water.

A tall glass of water can help you feel more awake and alert. In addition to fixing any hydration issues, the cold water will wake you back up. If boring old water doesn’t seem particularly attractive right now, squirt some fresh fruit juice in the water to make it even more refreshing.^{[22]
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- Try to drink water throughout the day so that you maintain an even energy level throughout the day.
- Women should aim for 9 cups (72oz) of water daily, men 13 cups (104 oz).^{[23]
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  EatRight.org
  Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness
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- Drink more water if you have exercised to replenish what you sweat out, or if you consumed dehydrating beverages, like coffee or soda.