Expert tips to boost your energy instantly and make it last all day!

Feeling in a slump? These helpful tips will give you an immediate lift

Energy boost

by Annabelle Lee |
Published on

Nutritionist Anthea McCourtie, psychotherapist Kamalyn Kaur, and hypnotherapist Alison Middleton share their expert tips and tricks for boosting your energy levels.

Whether you’ve had a bad night’s sleep, a heavy meal or are just feeling a bit lethargic, a lack of energy can be a common problem for most of us. While there are plenty of things you can do long-term to improve your energy levels, there are also some really quick ways to perk yourself up. Read on for expert tips to boost your energy in an instant and shake off that sleepiness.

Do an upward facing dog!

Just getting down on a yoga mat for a couple of minutes can be beneficial for a quick energy boost. Nutritionist and yoga instructor Anthea McCourtie recommends the cobra and upward dog pose.

To do a cobra, lie face down on a yoga mat, place your hands flat below your shoulder blades, and push up keeping your elbows bent, raising your chest off the floor. Keep your head looking forward and hold. An upward dog is the same but the arms extend to straight, lifting your entire body slightly off the floor.

Anthea explains: “Backbend poses are thought to be energising as they compress the adrenal glands, stimulating our sympathetic (fight or flight) nervous system, boosting our get-up-and-go energy. Hold each pose for a couple of inhales and exhales.”

Upward facing dog
Upward facing dog ©Shutterstock

Enjoy a belly laugh

When participants in a US study were shown 12-minute comedy clips they reported a decrease in tension as well as an energy boost, when compared to watching clips without humour.

Another study found that one minute of laughter made the participants feel a similar energy surge to that experienced after exercise. Psychotherapist Kamalyn Kaur explains: “Laughter reduces stress, boosts energy and improves our overall wellbeing because it triggers the release of endorphins. Try thinking of a funny memory, a time you laughed so hard you had tears running down your face. Or put on a comedy show or podcast that always makes you laugh."

Have a cold shower

A study in the Netherlands found that turning your shower to cold at the end can have health benefits including improved immunity and boosting energy.

It is thought that the cold water sends electrical impulses to your brain which jolt your system to increase alertness and energy levels.

Anthea McCourtie says: “Start with a 30-second cold blast after your regular shower, and work up to going straight into a two-minute cold shower.”

If you're brave enough, cold water therapy tubs have become incredibly popular of late and are said to boost both your mood and nervous system. If you have health conditions, speak to your doctor before trying this.

Delay your first coffee

If you drink coffee first thing in the morning, you might like to think twice. Anthea says, “I recommend waiting at least 90 minutes after waking to get your first caffeine hit. Cortisol, our stress and awakening hormone, is at its highest level in the morning so we need to let it decrease before adding stimulants.” Limit how much coffee you drink to get maximum benefits, too. “The less caffeine you have, the greater the impact it will have on you in terms of giving that energy boost. Stick to no more than two to three cups of caffeinated tea or coffee a day, and avoid drinking in the afternoons.”

Delay your first coffee ©Shutterstock

Smell peppermint oil

Research has shown that peppermint can improve energy levels and reduce tiredness. In fact, one study found people experienced less mental fatigue during a cognitive test when given peppermint oil capsules.

Hypnotherapist and wellbeing practitioner Alison Middleton recommends inhaling the scent of peppermint oil. “Ideally use therapeutic-grade oil. Put a few drops onto a tissue and inhale. It is thought that when sniffed or diffused the tiny molecules go to the centre of the brain, which triggers serotonin – our happy hormone.”

Kamalyn Kaur believes that scent can be very powerful. “Peppermint is a strong and invigorating scent that can often feel like an energy boost. Smell can be linked to a specific memory, experience or emotion and identifying the scents that make you feel energised, happy or motivated is a great way to get an instant energy boost.”

Meet the experts

Anthea McCourtie is a registered nutritionist, personal trainer and yoga instructor. She helps women improve their confidence and energy through nutrition, fitness and yoga.

Kamalyn Kaur is a psychotherapist and anxiety expert. She works with clients through her website to help with stress, burnout and feeling overwhelmed.

Alison Middleton is a clinical hypnotherapist and wellbeing practitioner, you can view her services at

Annabelle Lee is a Lifestyle Editor at Bauer Media. She specialises in health, wellness and lifestyle celebrity content and writes the expert health advice pages every fortnight for Yours Magazine.

Annabelle studied Journalism at The University of Sheffield and started her magazine career at Cosmopolitan in 2010. She has since worked across a wide range of women’s interest magazines and remains passionate about writing and long form features. Her favourite part of the job is that she gets to constantly learn new things, interview fascinating experts and share their advice with readers.

Just so you know, whilst we may receive a commission or other compensation from the links on this website, we never allow this to influence product selections - read why you should trust us