Eight quick and easy ways to fight fatigue and boost your energy

By David Taylor

March 22, 2023

Simple solutions to keeping on top of your game come the mid-afternoon slump.

We all know the feeling. It’s 3pm, and the fatigue is starting to kick in. Your last coffee was a few hours ago, and you haven’t had the chance to nip out for a quick lunch. You have too much to do to go for a massage or to the gym, so you fight through the tiredness and trudge home for an evening of scrolling on your phone and restless sleep.

It doesn’t have to be like this, even for those leading hectic lives. A few simple tweaks to your day can have a significant impact on energy levels, mood and performance. The most important thing to remember is to make gradual changes. “If you start with one thing and build on it, you have a much higher chance of success than deciding you’re going to journal, practise yoga and go to the gym every day,” says Andrea Lomas-Gong, Mandarin Oriental’s Head of Group Spa Operations. “Starting with small steps is much more achievable for busy people – solutions can be simple, effective and quick.”

A guest practising yoga at sunset by the pool at Mandarin Oriental, Sanya

Get moving

“If you’ve been sitting in a certain position for a while, you can have very tight muscles and your energy just sinks,” says Andrea. She suggests lifting the energy using techniques such as dynamic meditation, shaking your body to release stress and increase circulation. “It’s a quick fix. It’s a bit unusual, but it’s a really simple, effective technique,” she says.

Stretching is another simple way to get the body moving. Give yourself ten minutes in the morning to touch your toes and stretch your neck and shoulders – or participate in something more in-depth, such as Mandarin Oriental Spas’ new Intelligent Movement programme.

A guest running around the resort grounds at Mandarin Oriental, Marrakech

Exercise is key

More active movement is also top of Andrea’s list for combating fatigue and boosting energy. “A lot of the time, people feel fatigued because of a build-up of stress. You’ve finished a hectic day at work, you might be exhausted, but if you go on a run or walk home from the office it can really help,” she says. “Even taking the stairs as much as you can or walking or standing up from your desk are vitally important.”

The Penthouse Suite at Mandarin Oriental, Lago di Como at dusk

Sweet dreams

It might seem obvious, but there’s nothing quite like a proper sleep. “It’s underrated,” explains Andrea. “When you sleep, your brain decompresses and detoxes, meaning you can wake up refreshed.”

The average adult needs between seven and nine hours of sleep for optimal function. However, this isn’t an exact science, and quality and consistency are just as important – a restless eight hours might not be as useful as a well-rested five.

guest meditating in the verdant garden at Mandarin Oriental, Paris

Breathe properly

Sometimes all we need to feel more energised is a deep breath. The physical and psychological effects are pretty straightforward: when we don’t breathe properly, our bodies don’t process as much oxygen, leading to strain and fatigue. Andrea suggests three deep, focused breaths that open the lungs but also give you a moment of calm in an otherwise busy day. “It’s really easy,” says Andrea. “You can do it in the lift on the way to a meeting.”

A phone discarded at the waterside while a paddleboarder drifts across a lake

Put your phone down

Your smartphone might feel like an extra limb, but its effects aren’t all positive. The artificial ‘blue light’ from its screen can upset the body’s production of sleep-inducing melatonin, which has been linked to the development of type 2 diabetes, cardiovascular disease, cancer, sleep disorders and cognitive dysfunctions.

Your phone is also a distraction, with sustained use leading to further fatigue. One effective solution to a phone’s negative effects is to switch it to airplane mode and keep it out of the bedroom at night.

Drink water

Water is our most underused anti-fatigue secret weapon. Two-thirds of your body is water, and staying hydrated is vital for digestion, the heart and circulation, temperature control and brain function. In fact, research has shown that losing less than one per cent of your body mass in fluid can have adverse cognitive effects, alongside the physical impact: “We might have headaches or feel nausea, and that’s purely because we’re not getting water into our body,” says Andrea.

The Eatwell Guide suggests drinking six to eight glasses of water or other liquids a day (around 1.5 litres) to replace natural loss. Beware tea and coffee: while these do technically count, caffeine’s diuretic effects will encourage your body to lose liquid more quickly.

An appetising spread of food served at the modern grill restaurant Fifty 8° Grill, Mandarin Oriental Pudong, Shanghai

Plan your food

Eating well is a two-pronged process of proper nutrition and good timing. It’s no good briefing yourself on the food groups, only to grab an energy bar between meetings. Similarly, planning your meals loses its effect if the lunch you ‘prepared’ this morning is a couple of slices of cold pizza.

“I sit down and do a month’s meal planning,” says Andrea. “I cook on the Sunday as part of planning for the week. It makes things easier. If I’m on the run, I can have my soup and a salad with me, or a nice bowl of fresh pasta with a source of protein.”

Everything in moderation

You might either be tempted to supercharge your morning espresso or cut caffeine out entirely, but both could be counterproductive. Most people will have felt the effects of having one too many cups of coffee, which Andrea describes as putting you “in a downward spiral”. However, moderate caffeine intake can be energising, can kick-start your body’s functions and has been linked to a lower chance of developing type 2 diabetes, heart disease, certain cancers, Parkinson’s disease and depression.

About the Author

David Taylor

David Taylor is a freelance travel and lifestyle writer, covering everything from fitness and health to culture and sport for publications including GQ, The Independent and The Sunday Times.