To Instantly Relieve Tiredness: Simple Tips for Quick Energy Boost

Dr. Karuturi Subrahmanyam
Jun 9
3 min read

Updated: Jun 10

Feeling tired in the middle of your day? Whether it’s physical exhaustion or mental fatigue, it’s a common problem many people face due to a busy lifestyle, poor sleep, stress, or lack of proper nutrition. Fortunately, there are simple and effective ways to feel more alert and refreshed quickly—without relying heavily on caffeine or energy drinks.

Here are some safe, practical tips to instantly relieve tiredness and get back on track:

Drink a Glass of Water

Dehydration is one of the most common and overlooked causes of tiredness. Even mild dehydration can make you feel sluggish and sleepy. Start by drinking a full glass of water. You may feel noticeably better within minutes.

Stand Up and Stretch

Sitting for too long reduces blood circulation and contributes to fatigue. Get up, stretch your arms and legs, twist your body gently, and roll your shoulders. A few simple movements can increase blood flow and release endorphins that naturally boost your energy.

Take Deep Breaths

Deep breathing helps supply more oxygen to your brain and muscles, which can relieve mental fog and make you feel more awake. Try this simple breathing technique:

Inhale deeply through your nose for 4 seconds
Hold the breath for 4 seconds
Exhale slowly through your mouth for 6 seconds

Repeat for a minute or two.

Splash Cold Water on Your Face

A quick splash of cold water can stimulate your nervous system and give you an instant jolt of alertness. If possible, wash your face or rub a cool wet towel over your neck and wrists.

Step Outside for Fresh Air and Sunlight

Natural light helps reset your internal clock and tells your brain to stay awake. If you’re indoors, take a short walk outside—even 5–10 minutes of sunlight and fresh air can do wonders for your mood and energy.

Have a Healthy Snack

Sometimes tiredness is due to a drop in blood sugar levels. Choose a small, healthy snack that provides a mix of protein and complex carbohydrates:

A banana with a spoon of peanut butter
A handful of nuts and raisins
Yogurt with fruit

Avoid sugary snacks—they give a quick boost followed by a crash.

Listen to Upbeat Music

Music can stimulate your brain and change your mood quickly. Create a playlist of your favorite energizing songs and play it when you feel drowsy or distracted.

Power Nap (if possible)

If you’re at home or have a short break, a 10–20 minute nap can refresh your mind without making you groggy. Avoid longer naps as they may leave you feeling more tired.

When to See a Doctor

If you’re feeling tired all the time—even after good rest, healthy food, and hydration—it might signal an underlying issue such as:

Sleep apnea
Thyroid problems
Anemia
Depression
Vitamin B12 or D deficiency

Consult your doctor for a full evaluation if tiredness becomes a frequent problem.

Summary

Tiredness is your body’s way of asking for rest, care, or change. While instant energy boosts can help you in the moment, long-term solutions like regular sleep, a balanced diet, physical activity, and stress management are key for lasting energy.

Take care of your body—and it will take care of your energy levels!

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456