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

Do you constantly feel 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 turn the tide.

In this guide, we review the seven most effective methods to combat fatigue and rebuild your energy – based on research and practical experience from over 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 sleep deprivation to underlying health problems, but for most people, it's a combination of lifestyle factors that gradually drain your energy.

The most common causes of chronic fatigue include:

• Sleep deprivation or poor sleep quality: Even if you sleep 7-8 hours, the 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 a long period 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 burdens the body.
• Underlying health problems: Hypothyroidism, anemia, diabetes, or sleep apnea.

If your fatigue is persistent and does not improve with lifestyle changes, you should always consult your doctor to rule out medical causes. But for many, simple adjustments in daily life 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 at least 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 rhythm: 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 lighting 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 PM: Caffeine has a half-life of 5-6 hours and can disrupt sleep, even if you fall asleep.
• Limited alcohol intake: Although alcohol can help you fall asleep, it fragments sleep and reduces the REM phase.

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

2. Systematically address nutritional deficiencies

Your diet is the fuel that drives 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 fatigue 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 green leafy vegetables.

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 crucial for converting food into energy. B12 deficiency is particularly common among the elderly and vegetarians.

Practical tips for improving your nutrition

Start the day with protein and healthy fats rather than carbohydrates alone. This stabilizes blood sugar and prevents energy dips 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 – leading to 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, which helps against fatigue (1). With ingredients like spinach, broccoli, and spirulina, it provides a concentrated dose of the nutrients that many Danes lack in their daily diet.

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

3. Move – but in the right way

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

Find the right balance

Research shows that moderate exercise – such as 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 intensive 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 a 10-minute walk 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 combating fatigue.

4. Proactively manage stress

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

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 the nose for 4 seconds, hold your breath for 7 seconds, exhale through the mouth for 8 seconds.

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

Set boundaries: Learn to say no to unnecessary obligations. Excess requires empty slots in the calendar.

Prioritize leisure time: Hobbies and social activities are not luxuries – they are necessary for mental recharging.

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 significantly reduce cognitive function and 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 that 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 keep 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 rather than waiting for the sensation of 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 nourish your good gut bacteria. Sources include onions, garlic, bananas, oatmeal, and chicory root – the latter is found in Pure Greens™ and can support digestion (4).

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

Limit refined sugar and ultra-processed foods. These feed "bad" bacteria and can create an 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 very reason.

7. Take a digital break

Constant screen time – especially on social media – drains mental energy in ways we are often unaware of. Your brain uses a surprisingly large amount of energy to process the constant flow of information, and the result is mental exhaustion.

Practical strategies for less screen time

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

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

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

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

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

How quickly can I expect results?

This is perhaps 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 on the same day.

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

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

Exercise: Acute energy boosts after exercise are felt immediately, but lasting improvements in basal energy require 3-6 weeks of consistent training.

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

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

Frequently asked questions

Why am I tired, even if I get enough sleep?

Fatigue despite sufficient sleep can be due to poor sleep quality (not deep enough sleep), nutritional deficiencies (especially iron, magnesium, or Vitamin C), chronic stress, dehydration, or underlying health problems 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 green leafy vegetables. Avoid refined sugar and white flour products, as these cause blood sugar fluctuations and energy dips.

Is coffee good or bad for energy?

Coffee can be an effective short-term energy source, but the problem arises with overuse (more than 3-4 cups daily) or consumption after 2 PM, which can disrupt sleep. Use coffee strategically in the morning and forenoon, but avoid using it as a patch for underlying energy problems. If you are dependent on coffee to function, address the root causes of your fatigue.

Can stress really make me that tired?

Yes, absolutely. Chronic stress constantly activates your sympathetic nervous system and pumps out cortisol, which provides short-term energy 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.