Fatigue and lack of energy? 7 things you can do today

Do you feel constantly tired no matter how much you sleep? Lack of energy is one of the most common complaints among Danes – and it’s not just in your imagination. Over 40% of Danish adults report daily fatigue, and the causes range from lifestyle factors to nutritional deficiencies. The good news? There are concrete things you can do today to reverse the trend.

In this guide, we review the seven most effective methods to fight fatigue and rebuild your energy – based on research and practical experience from more than 25,000 Danes who have taken control of their energy levels.

Why do I always feel tired?

Fatigue is the body’s way of signaling that something is out of balance. It can be anything from lack of sleep to underlying health problems, but for most, it’s a combination of lifestyle factors that gradually drain your energy.

The most common causes of chronic fatigue include:

• Lack of sleep or poor sleep quality: Even if you sleep 7-8 hours, quality can be low due to stress, screen time, or poor sleep habits
• Nutritional deficiencies: Especially iron, B vitamins, magnesium, and vitamin C play a crucial role in energy production
• Chronic stress: Elevated cortisol over time exhausts your adrenal glands and drains energy
• Dehydration: Even mild dehydration can reduce your cognitive function and physical energy
• Inactivity: Paradoxically, too little movement often leads to more fatigue
• Overweight or obesity: Extra weight constantly strains the body
• Underlying health issues: Hypothyroidism, anemia, diabetes, or sleep apnea

If your fatigue is persistent and doesn’t improve with lifestyle changes, you should always consult your doctor to rule out medical causes. But for many, simple daily adjustments can make a significant difference.

1. Optimize your sleep hygiene – the most important foundation

Sleep is the foundation of energy, but it’s not just about the number of hours – quality is just as important. Many Danes technically get enough sleep but still experience fatigue because their sleep cycles are interrupted or remain superficial.

What is good sleep hygiene?

Sleep hygiene refers to the habits and routines that promote deep, uninterrupted sleep. Here are the most effective measures:

• Consistent schedule: Go to bed and wake up at the same time every day – including weekends. Your circadian rhythm thrives on consistency
• Darken your bedroom: Use blackout curtains or a sleep mask. Even dim light can inhibit melatonin production
• Cool temperature: Keep the bedroom between 16-19°C. Body temperature naturally drops during sleep
• No screens 1-2 hours before bedtime: Blue light from phones and tablets suppresses melatonin
• Avoid caffeine after 2 p.m.: Caffeine has a half-life of 5-6 hours and can disrupt sleep even if you fall asleep
• Limit alcohol intake: Although alcohol can help you fall asleep, it fragments sleep and reduces REM phase

A simple trick: Expose yourself to sunlight within the first 30 minutes after waking. This helps reset your circadian rhythm and improves both daytime energy and sleep quality at night.

2. Systematically address nutritional deficiencies

Your diet is the fuel that powers all cellular processes – including energy production. If you lack critical nutrients, your body runs on low power no matter how much you rest.

The most important nutrients for energy

Vitamin C helps combat tiredness and exhaustion (1). It also supports the body's ability to absorb iron and contributes to normal energy metabolism (2). Good sources include citrus fruits, kiwi, bell peppers, and kale.

Iron transports oxygen throughout the body. Iron deficiency is one of the most common causes of fatigue, especially among women of childbearing age. Iron-rich foods include red meat, beans, lentils, and dark leafy greens.

Magnesium is involved in over 300 enzymatic reactions, including energy production. Studies show that up to 50% of Danes do not get enough magnesium. Find it in almonds, avocado, dark chocolate, and spinach.

B vitamins, especially B12, B6, and folate, are essential for converting food into energy. B12 deficiency is particularly common among the elderly and vegetarians.

Practical tips to improve your nutrition

Start the day with protein and healthy fats instead of just carbohydrates. This stabilizes blood sugar and prevents energy crashes during the morning. Think eggs with avocado instead of breakfast rolls.

Eat regular meals every 3-4 hours to avoid blood sugar fluctuations. When blood sugar drops, cortisol rises – causing fatigue and irritability.

Consider a quality greens powder as a supplement to your daily diet. Pure Greens™ contains spirulina, which can support your vitality and energy (3), as well as vitamin C that helps against fatigue (1). With ingredients like spinach, broccoli, and spirulina, it provides a concentrated dose of the nutrients many Danes lack in their daily diet.

Supplements should not replace a balanced and varied diet or a healthy lifestyle.

3. Move – but the right way

It sounds counterintuitive, but exercise actually gives you more energy, not less. The problem is that many either train too hard (which increases cortisol and fatigue) or don’t move enough at all.

Find the right balance

Research shows that moderate exercise – like a 30-minute brisk walk daily – can significantly reduce fatigue. The key is consistency and variety.

An ideal weekly plan could look like this:

• Daily movement: 30-45 minutes of moderate activity (walking, cycling, swimming)
• 2-3x strength training: Builds muscle mass, which increases resting metabolism and energy levels
• 1-2x intense training: HIIT or a hard run, but only if you have the energy for it
• Daily mobility: Stretching exercises, yoga, or just 10 minutes of floor work

If you are very tired, start small. Even 10 minutes of walking is better than nothing and will gradually build your capacity. The most important thing is to move every day – consistency beats intensity when it comes to fighting fatigue.

4. Manage stress proactively

Chronic stress is one of the most overlooked causes of fatigue. When you are stressed, your adrenal glands constantly pump out cortisol, which provides energy in the short term but leads to exhaustion in the long term.

Effective stress management techniques

Mindfulness and meditation: Just 10 minutes of daily meditation has been shown to reduce cortisol and improve energy levels. Apps like Headspace or Calm can help you get started.

Breathing exercises: Simple deep breathing activates your parasympathetic nervous system and counteracts the stress response. Try the 4-7-8 technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, exhale through your mouth for 8 seconds.

Nature exposure: Time in nature can significantly reduce cortisol. A daily walk in a park or forest can work wonders for your stress levels.

Set boundaries: Learn to say no to unnecessary commitments. Having energy requires empty slots in your calendar.

Prioritize leisure time: Hobbies and social activities are not a luxury – they are necessary for mental recharge.

5. Optimize your hydration – the forgotten foundation

Water makes up 60% of your body weight and is involved in almost all physiological processes. Even 2% dehydration (which many Danes experience daily) can reduce cognitive function and significantly increase feelings of fatigue.

How much water should you drink?

The general recommendation is 2-3 liters daily for adults, but it depends on your weight, activity level, and climate. A good guideline is to drink enough so your urine is light yellow – not clear (overhydrated) or dark yellow (dehydrated).

Practical tips for better hydration:

• Start the day with a large glass of water with lemon
• Drink a glass of water before each meal
• Always have a water bottle next to you
• Set reminders on your phone if you forget to drink
• Eat water-rich foods like cucumber, watermelon, and oranges

Remember: If you feel thirsty, you are already dehydrated. Drink proactively throughout the day instead of waiting for thirst.

6. Consider your digestion and gut flora

Your gut produces 90% of the body’s serotonin and constantly communicates with the brain through the gut-brain axis. Poor digestion and gut flora can directly affect your energy levels, mood, and mental clarity.

How to support your digestion

Eat fiber-rich foods, especially prebiotic fibers that feed your good gut bacteria. Sources include onions, garlic, bananas, oats, and chicory root – the latter is found in Pure Greens™ and can support digestion (4).

Include fermented foods like yogurt, kefir, kombucha, kimchi, and sauerkraut. These are naturally rich in probiotics.

Limit refined sugar and ultra-processed foods. These feed the “bad” bacteria and can create imbalance in the gut.

Consider adding turmeric and ginger to your diet. Turmeric can support liver function (5), while ginger helps support digestion (6) – both are found in Pure Greens™ for this reason.

7. Take a digital break

Constant screen time – especially on social media – drains mental energy in ways we often aren’t aware of. Your brain uses surprisingly much energy processing the constant flow of information, resulting in mental exhaustion.

Practical strategies for less screen time

Set app limits on your phone. Most smartphones have built-in features to restrict time on specific apps.

Implement screen-free zones and times: no phones at the table, in the bedroom, or during the first hour after waking up.

Replace scrolling time with alternative activities: read a book, take a walk, pursue a hobby, or spend time with friends face-to-face.

Turn off notifications for all apps except the most critical ones. Every notification breaks your focus and drains mental energy.

Use "Do Not Disturb" mode generously – especially in the evening and during focus periods.

How quickly can I expect results?

This may be the most important question – and the answer depends on which areas you address:

Hydration: You can feel the effects within hours. Many experience increased mental clarity and energy the same day.

Sleep: Improved sleep hygiene usually shows noticeable results within 3-7 days, but full effects can take 2-4 weeks.

Nutrition: Basic changes are noticed within 1-2 weeks. Correcting specific deficiencies (like iron or B12) can take 4-8 weeks.

Exercise: Immediate energy boosts are felt right after workouts, but lasting improvements in baseline energy require 3-6 weeks of consistent training.

Stress management: Mindfulness and meditation gradually increase effectiveness, but many notice a difference after 2-3 weeks of daily practice.

The key is to start with 1-2 areas and make them habits before adding more. Trying to change everything at once rarely leads to lasting results.

Frequently Asked Questions

Why am I tired even though I get enough sleep?

Fatigue despite adequate sleep can be caused by poor sleep quality (not deep enough sleep), nutritional deficiencies (especially iron, magnesium, or vitamin C), chronic stress, dehydration, or underlying health issues like hypothyroidism or sleep apnea. Start by optimizing your sleep hygiene and nutrition, and consult a doctor if the problem persists.

Which foods provide the most energy?

The best energy-boosting foods combine complex carbohydrates, protein, and healthy fats: oatmeal, fatty fish (salmon, mackerel), eggs, nuts, avocado, quinoa, sweet potatoes, and dark leafy greens. Avoid refined sugar and white flour products, as these cause blood sugar spikes and energy crashes.

Is coffee good or bad for energy?

Coffee can be an effective short-term energy source, but problems arise with overconsumption (more than 3-4 cups daily) or intake after 2 PM, which can disrupt sleep. Use coffee strategically in the morning and before noon, but avoid relying on it as a patch for underlying energy issues. If you depend on coffee to function, address the root causes of your fatigue.

Can stress really make me this tired?

Yes, absolutely. Chronic stress constantly activates your sympathetic nervous system and pumps out cortisol, which provides energy in the short term but over time exhausts your adrenal glands and leads to burnout. Stress also affects sleep quality, digestion, and mental capacity – all factors that contribute to fatigue.