How to Stop Feeling Sick and Tired: 10 Natural Ways

We’ve all been there. The days where you wake up feeling like you haven’t slept a wink, and the idea of getting out of bed feels like running a marathon. You’ve tried to push through it, maybe with some extra coffee or the occasional nap, but that “sick and tired” feeling just keeps lingering. It’s draining, and it feels like it’s taking over your life.

But here’s the good news: You don’t have to stay stuck in that cycle! There are simple, actionable steps you can take to bring your energy back and feel like yourself again. And no, you don’t have to rely on unhealthy energy drinks or magic pills. These strategies are all-natural and easy to incorporate into your daily routine.

So, let’s break it down, shall we? Here are 10 things you can do to stop feeling sick and tired and boost your energy levels. Ready to feel like you’ve got the energy of a rockstar? Let’s go!

1. Cut Back on Sugar (Yes, Really)

I know sugar is tempting—it’s in all your favorite snacks, that sweet coffee drink, and pretty much everything you’re craving right now. But here’s the thing: sugar is one of the biggest energy thieves. Sure, it gives you that instant burst, but it’s followed by a crash that leaves you feeling worse than before.

Instead of reaching for sugary snacks, opt for whole foods that provide sustained energy. Fruits, nuts, and whole grains are excellent choices. They stabilize your blood sugar and help maintain energy throughout the day. Trust me, your body will thank you for it.

2. Move Your Body—Even If It’s Just a Little

Exercise sounds counterproductive when you’re exhausted, but believe it or not, moving your body can actually help boost your energy. When you exercise, even just a brisk walk or some gentle yoga, your body releases endorphins and increases blood flow to your brain and muscles. That’s your ticket to feeling more awake, focused, and energized.

Start with something small—maybe a 15-minute walk or a short yoga session. You’ll be amazed at how much better you feel afterward. And if you can do it in the morning? Even better!

Bonus Tip: Want a simple workout you can do at home? Check out my blog post on a 30-Minute At-Home Workout Plan to boost your energy and strength with minimal equipment.

3. Prioritize Quality Sleep

It doesn’t matter how many cups of coffee you drink—if you’re not getting enough sleep, your body is never going to feel fully rested. Sleep is your body’s way of recharging, and if you’re skimping on it, you’re setting yourself up for a day full of fatigue and brain fog.

Aim for 7-9 hours of quality sleep every night. Create a calming bedtime routine, put away the phone an hour before bed, and make sure your bedroom is cool, dark, and quiet. If you want to take it a step further, consider using Barefut Essential Oils like Lavender or Sweet Dreams to help promote relaxation before bed. You can find them here.

4. Hydrate Like Your Life Depends on It (Because It Does)

Dehydration is one of the sneakiest causes of fatigue. When your body doesn’t have enough water, it struggles to perform even basic functions, leaving you feeling sluggish, tired, and cranky.

Make it a habit to drink at least 8 glasses of water a day. You can even flavor your water with slices of lemon, cucumber, or mint to keep it refreshing. And if you’re working out or spending time in the sun, make sure to hydrate even more.

5. Manage Your Stress (Because Stress Is an Energy Vampire)

Stress might not seem like a big deal, but it’s one of the top culprits behind feeling tired and overwhelmed. When you’re stressed, your body produces cortisol, the “stress hormone,” which messes with your energy, mood, and even sleep.

Take time each day to decompress. Try deep breathing exercises, journaling, or spending time doing something that brings you joy—whether that’s a hobby or just lounging with a good book. You don’t have to eliminate stress entirely, but you do need to manage it better.

And if you’re feeling extra stressed, consider using essential oils to help. Barefut Essential Oils offer relaxing blends like Lavender and Stress Relief that can help calm your nerves and give you a much-needed energy boost. Check them out here.

6. Nourish Your Gut for Better Energy

Your gut is more connected to your overall well-being than you may realize. A balanced gut microbiome is key for digestion, immunity, and even your mood. If your gut isn’t in tip-top shape, it can leave you feeling sluggish and off.

Incorporate fiber-rich foods like fruits, vegetables, and whole grains into your diet. And don’t forget about fermented foods like yogurt, kefir, or kombucha to help promote healthy gut bacteria. You could also consider taking a daily probiotic supplement to give your digestive system an extra boost.

7. Get Outside for Some Vitamin D

Sometimes, all you need to feel recharged is a little bit of sunlight. Vitamin D is crucial for energy, mood, and overall health, and unfortunately, many of us don’t get enough of it—especially during the winter months or if we’re stuck inside most of the day.

Aim to get outside for at least 10-15 minutes of sunlight each day. Even if it’s cloudy, being outside can help reset your circadian rhythm and give your body the Vitamin D it needs. If that’s not possible, a Vitamin D supplement can help fill in the gaps.

You can find a high-quality Vitamin D supplement on Amazon.

8. Take Vitamins for Extra Energy Support

If you’re feeling constantly run-down, it could be that your body is missing some key nutrients. Vitamins and minerals play a crucial role in how energetic you feel. B vitamins, in particular, are essential for energy production. Magnesium and iron also help support overall vitality.

If you’re not sure where to start, consider a multivitamin that covers your bases. I love t his all-in-one multivitamin that includes B12, Vitamin D, and magnesium—everything you need to support your energy levels and boost your mood.

9. Don’t Overload Yourself (Learn to Say No)

Sometimes, the reason we feel so exhausted is because we’ve said “yes” to too many things. Whether it’s overcommitting at work or constantly saying yes to plans with friends, taking on too much can leave you burned out and, well, tired.

Practice the art of saying “no” when you need to. Prioritize your own needs and remember that it’s okay to take a break. You can’t pour from an empty cup, so give yourself permission to recharge.

10. Incorporate More Whole Foods Into Your Diet

What you eat directly affects how you feel. Eating a nutrient-dense, whole-foods-based diet can do wonders for your energy. Think fruits, veggies, lean proteins, nuts, seeds, and healthy fats.

These foods provide your body with the vitamins, minerals, and energy it needs to function at its best. Swap out processed snacks and sugary treats for nourishing meals that will keep you energized throughout the day.

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Final Thoughts: You Deserve to Feel Amazing

There you have it! 10 simple, effective ways to stop feeling sick and tired and start feeling like your vibrant, energetic self again. The best part is, you don’t need a magic pill or some secret energy booster. It’s all about taking small, consistent steps to nourish your body, mind, and soul.

So, what are you waiting for? Start incorporating some of these changes into your life today and watch how your energy levels improve. You deserve to feel amazing, and you’ve got the power to make it happen!

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Find Vitamins That Support Your Energy Levels

Need a little extra support? A good multivitamin can make all the difference. Check out this highly-rated energy-boosting multivitamin that includes everything you need to feel your best.

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Last updated on: 1/20/25