Feeling a Bit Flat? Let’s Chat.

There are times in life that really teach you what it means to run on empty. Your body feels tired, your mind feels foggy, and things that normally wouldn't require much thought suddenly seem to take an enormous amount of energy.

Sometimes there's an obvious reason. You've been under a lot of stress, sleeping badly, working too much, caring for other people, going through something difficult or simply haven't been looking after yourself particularly well. Other times, you can't quite put your finger on it. You just know you don't feel like yourself.

When that happens, it's tempting to think you need to do something big to turn things around. Start exercising every day. Completely change your diet. Buy some supplements. Give up coffee. Become one of those mysterious people who leap out of bed at 5am.

But when your tank is already empty, another list of things you should be doing isn't particularly helpful.

So instead, let's start small, and work out what could help.

Why do I feel tired and flat all the time?

Feeling tired doesn't always mean you need more sleep. Our energy is affected by all sorts of things, including how well we're sleeping, what and when we're eating, how much we're moving, whether we're getting enough daylight and how much stress we're carrying.

And sometimes life itself is exhausting.

If you've been through a stressful or emotionally demanding period, it makes sense that you may not have the same reserves you usually do. Rather than expecting yourself to bounce straight back, it can be more helpful to think about giving your body some of the basic things it needs and allowing energy to return gradually.

The important thing is not to try to fix everything at once. Pick one or two things that feel manageable and start there.

Can getting outside in the morning really help my energy?

Yes, and it's one of the simplest places to start.

Natural light is one of the strongest signals our bodies use to regulate our circadian rhythm, the internal clock that helps determine when we feel awake and when we feel sleepy.

Getting outside earlier in the day gives your body a nice clear message that the day has begun. And unlike many wellness habits, it doesn't require buying anything, learning anything or finding an extra hour in your day.

Take your morning coffee outside. Walk around the block. Eat breakfast on the deck. Wander around the garden for ten minutes. If you have a dog, they'll probably be delighted that you've suddenly developed an interest in morning walks.

It doesn't need to be another perfect morning routine. You're simply giving your body some daylight and, ideally, a little fresh air and movement at the same time.

Should I exercise when I'm already feeling tired?

It sounds completely backwards, doesn't it? When you're exhausted, surely the sensible thing is to conserve whatever tiny amount of energy you have left.

But regular physical activity is one of the better-supported ways to improve feelings of energy and reduce fatigue.

The important word here is movement, not punishment.

If you've been inactive or depleted, this probably isn't the moment to launch into a gruelling new exercise programme. Start with something that feels achievable. Walk briskly for 15 or 20 minutes. Go for a gentle bike ride. Swim. Garden. Put some music on while you're making dinner and move around the kitchen.

You don't have to finish feeling exhausted for movement to have been worthwhile.

And if 20 minutes sounds impossible today, do ten. If ten sounds like too much, walk to the end of the street and back. Something is still something.

What should I eat when I'm tired and have no energy?

When we're tired, eating well can become strangely difficult. We skip breakfast because we're rushing, have another coffee instead of eating something, grab whatever is easiest for lunch and then find ourselves desperately searching for something sweet at 3pm.

Rather than creating another set of food rules, try asking a simpler question: what could I add that would make this more nourishing and satisfying?

That might mean adding yoghurt, eggs or nuts at breakfast, having some protein with lunch, choosing wholegrain or fibre-rich carbohydrates, adding some vegetables to dinner or keeping fruit and nuts somewhere you'll actually eat them.

Carbohydrates are an important source of energy, while including protein, fibre and fats can make a meal or snack more satisfying. You don't need to eat perfectly. You just need to give your body something decent to run on reasonably regularly.

And please don't feel that every snack needs to involve celery.😂

What can I eat for the 3pm energy slump?

First, have a glass of water. Then, if you're genuinely hungry, eat something.

A useful afternoon snack combines something that gives you energy with ingredients that make it satisfying. Fruit with yoghurt, apple with nut butter, a handful of nuts and fruit, or a Chocolate Almond Energy Bite are all easy options.

Energy bites are simply 1 cup Medjool dates, 1 cup raw almonds, 2 tbsp nut butter, 2 tbsp cacao, 2 tbsp coconut (and extra for rolling), 1 tbsp chia seeds, 1 tsp vanilla and a pinch of sea salt blitzed together and rolled into balls with extra coconut. Keep them in the fridge and you've got something ready when 3pm arrives and chocolate starts calling your name.

And yes, chocolate is ALWAYS allowed!

Can being dehydrated make you feel tired?

It can, particularly as dehydration becomes more significant. Water is involved in an extraordinary number of the processes happening in your body, and not drinking enough can affect how you feel and perform.

You don't need to become obsessed with hitting an arbitrary number of litres each day. A much easier approach is simply to make drinking water convenient.

Have a glass when you wake up. Keep a bottle where you work. Drink water with meals. Have herbal tea. Add lemon, cucumber or mint if that makes water more appealing.

If you suddenly realise at 3pm that you've had three coffees and virtually no water, that might be a good place to start.

How can I sleep better when I'm exhausted but can't switch off?

This is such a frustrating combination. Your body is tired, but your brain apparently has plans to revisit every conversation you've had since 2007.

When we're trying to improve our energy, it's easy to focus entirely on what we do during the day. But tomorrow's energy starts the night before.

You don't need an elaborate sleep routine. Start by giving yourself enough opportunity to sleep and, where possible, keeping your waking time reasonably consistent. In the evening, begin making things a little quieter. Put your phone down earlier. Dim the lights. Have a warm shower. Make a cup of tea. Read something.

A simple bodycare ritual can be part of that transition too. Taking a few minutes to moisturise your skin or massage in your favourite body balm isn't about creating another task you need to complete before bed. It's about having something familiar and comforting that says: that's enough for today.

How long does it take to start feeling more energetic?

There's no honest answer that applies to everyone.

If you've had a few late nights and stopped looking after yourself particularly well, you might notice a difference quite quickly. If you've been running on empty for months, or life has dealt you something particularly difficult, it may take considerably longer.

And that's okay.

The goal isn't to wake up two weeks from now transformed into an impossibly energetic version of yourself. It's to notice whether you're beginning to feel a little better.

Maybe you're sleeping more soundly. Maybe the afternoon slump isn't quite as brutal. Perhaps you walked further today than you did last week. Maybe you've started wanting to do things again.

Those little shifts count.

What are the best things to do when you have no energy?

If all of this still sounds like too much, make it very simple.

Pick two things.

Perhaps you'll get outside for ten minutes each morning and start drinking more water. Maybe you'll eat a proper breakfast and go to bed half an hour earlier. Perhaps you'll take a short walk every afternoon and make sure there's something nourishing waiting in the fridge when you get home.

Do those two things consistently for the next couple of weeks and see how you feel. Because when you're running on empty, you don't need another enormous goal sitting in front of you.

You don't have to fill the whole tank today. You can just put a little bit back in.

When should I talk to someone about feeling tired all the time?

Sometimes tiredness is simply a sign that life has taken a lot out of us. But persistent or unexplained fatigue can also have underlying causes that aren't going to be fixed by drinking more water or taking a walk.

If your tiredness is persistent, getting worse, affecting your everyday life or worrying you, it's worth talking to your doctor or another qualified healthcare professional. The same applies if you're getting enough sleep but remain unusually exhausted, or you're experiencing other symptoms alongside the fatigue.

Looking after yourself sometimes means going back to the basics. And sometimes it means asking for a little help.

Both count.