3 Easy Ways To Feel Less Tired On A Daily Basis, From An Energy Specialist

Raise your hand if your energy levels are a bit lacking right now. If you're here, we'll go ahead and assume you could use some extra help perking up. While it's common to hit a 3 p.m. slump during a busy workday, that doesn't mean you must succumb to an extra cup (or three…) of coffee to feel awake and energized all day long—in fact, that extra cup might not be so swell for your blood sugar. 

"The research on sauna use is just mind-blowing," says Whitten. Take this study, which shows that participants who stayed in a 140-degree Fahrenheit sauna for 15 minutes, five times a week, reported significantly increased energy levels, as well as a calmer, more positive mood. And on a broader scale, research has shown that sauna bathing four to seven times per week enhanced longevity by 40%1. "It's very powerful stuff," Whitten declares. "I'm a huge fan of sauna use." 

This all raises the question: How long should you spend in a sweaty sauna to reap the benefits? Well, we need more research to nail down a specific number, but according to the data we have, it seems that more is more—says Whitten, there hasn't been a plateau effect quite yet. According to research by cardiologist Jari Laukkanen, M.D., Ph.D., participants who sauna bathed four to seven times per week had increased longevity2 compared to those who used the sauna two to three times per week. In other words, "The more you do it and the longer you do it, the more benefits you get," says Whitten. 

When it comes to energy levels, mitochondrial health is paramount. Your mitochondria are the powerhouses of the cells, which means they supply energy to every single cell. If your mitochondria are weak and struggling, you won't feel your best—simple as that. 

So what strengthens your mitochondria, you ask? According to Whitten, you'll want to treat your mitochondria just like your muscles. "Mitochondria are stimulated and challenged by exposure to hormetic stress," he explains, or short, intermittent bursts of certain stressors (like exercise). 

If you're feeling pretty beat, jumping into a quick 15-minute HIIT workout likely doesn't sound too appealing. Great news: You can experience hormetic stress in a variety of ways (we've outlined them all here), including breathwork practices. "[Breathwork] practices are the single fastest and most powerful way to improve energy levels," Whitten explains. 

Again, intermittent hypoxia (or brief moments of oxygen hunger) can strategically stress your mitochondria and stimulate their growth. Whitten suggests some simple breath holds: "You start with something very gentle, maybe a couple of breath holds where you're holding an inhale only holding for 15 or 20 seconds, and then you can work your way up," he explains. Or you can try your hand at fire-breathing, where you breathe in and out through the nose, quickly pumping the belly, for about 30 to 50 breaths.