Energy in everyday life: How to increase your performance

The alarm clock rings, the day is packed, and by mid-morning you're already exhausted. Many people know the feeling of being constantly tired, even though they're getting enough sleep. The to-do list grows longer, concentration wanes, and by evening there's hardly any energy left for things that would actually be good for you.

Our energy level depends not only on sleep or nutrition, but on the interplay of many factors.

In this article you will learn what energy and performance really mean in everyday life , what scientific studies say about it and, above all, how you can get more energy permanently with simple changes.

Here you will learn...

Key points at a glance: Scientific findings on energy & performance; What energy really means in everyday life; Discover products from the category: Brain & Nerves ; Conclusion

The most important points in brief

Energy in everyday life arises from the interplay of movement, nutrition, sleep and mental balance.

Studies show that lack of sleep, lack of exercise and chronic stress measurably reduce performance.

Regular exercise, structured routines and conscious relaxation have a stronger long-term effect than short-term measures.

Small changes to daily routines, such as a better sleep rhythm or active breaks, noticeably increase energy levels.

Energy sources and energy drainers: What studies show and what you can do

1. Movement – the engine of energy balance

Exercise is the simplest and most natural way to boost energy in everyday life. It gets the circulation going, promotes blood flow, and helps us think more clearly. Regular physical activity increases energy expenditure and the efficiency of mitochondria, the powerhouses of the cells, in the long term (2).

Of course, it's not always easy to get motivated. But once you've overcome your inner resistance, you're usually proud of having done it. Your body feels more alert, your mind is clearer, and your mood brightens.

You don't have to run a marathon. It's enough to get moving regularly and incorporate activity into your daily routine.

Practical tips for everyday life:

5,000 steps a day as a baseline goal, but more is welcome.
Get up and move around briefly every 30–60 minutes.
Instead of long periods of sitting, do small "energy impulses" (e.g. 20 squats, short walk)
moderate exercise such as cycling, walking or yoga

These small units of activity add up, and that's exactly what makes the difference.

But beware: Those who overtrain for weeks or don't allow themselves sufficient rest risk energy loss due to overexertion. Exercise, therefore, is effective not only through quantity, but also through a balance between activity and regeneration.

To support physical performance and regeneration, we have put together our Performance Bundle .

2. Sleep – the basis for physical and mental energy

Sleep is more than just rest. While we sleep, the body regenerates, hormones are regulated, and the brain processes information. Increasing sleep by just 1.2 hours per night can lead to a reduction in energy intake of around 270 kcal/day in overweight individuals (3).

The reason: Lack of sleep alters the ratio of leptin and ghrelin. These are hormones that regulate hunger and satiety (4). Sleep deficits therefore lead not only to tiredness, but also to cravings and reduced energy.

Tips for restful sleep:

Aim for 7–9 hours of sleep
Fixed sleep and wake times, even on weekends
No screen light for 1 hour before bedtime.
Keep bedrooms cool (17–19 °C) and dark
Take short power naps (10–20 minutes), but not too late in the day.

Even just a few nights of sufficient sleep significantly improve reaction time, concentration, and subjective energy levels.

3. Nutrition – your fuel for the day

What you eat determines how efficiently your body provides energy. An unbalanced diet quickly leads to energy spikes and crashes.

Studies show that a balanced macronutrient distribution – i.e., 45–55% carbohydrates, 25–35% fat, 15–20% protein – is ideal for maintaining constant energy levels (5).

Complex carbohydrates are particularly important because they release glucose slowly, thus keeping blood sugar levels stable. Sugary snacks, on the other hand, lead to short-term spikes and subsequent crashes.

Nutrition tips for more energy:

Breakfast : Oatmeal with yogurt, berries and nuts – provides long-lasting energy.
Lunch : Whole grain rice with vegetables and legumes
Snack : A handful of nuts or an apple with peanut butter
Drinking : 1.5–2 liters of water daily (even slight dehydration can cause fatigue)

Maintaining a stable blood sugar level supports mental performance – a crucial factor for productive workdays.

4. Structure, focus, and mental energy

Do you know that feeling of having done a lot at the end of the day, but not having accomplished anything? Often, this isn't due to a lack of effort, but rather a lack of structure. Unclear processes, constant distractions, and multitasking drain your energy.

Our energy levels depend not only on our physical condition but also on mental strain. Unstructured days, constant multitasking stress, and a lack of breaks lead to mental exhaustion.

The concept of “cognitive reserve” describes how well the brain remains efficient despite stress. This reserve can be strengthened through sleep, exercise, mindfulness, and regular breaks (6).

Strategies for everyday life:

Plan challenging tasks during times of peak concentration (often 9–12 am)
Avoid constant interruptions. For example, actively schedule smartphone breaks.
Use micro-breaks: 2-3 minutes of conscious relaxation or movement
End-of-day ritual (e.g., short reflection or to-do list)

These small measures prevent energy loss due to mental overload and help to maintain focus for longer.

Woman reads instead of being on her phone

5. Regeneration and stress management

Prolonged stress increases cortisol production. While this hormone provides a short-term energy boost, it has the opposite effect in the long run. Chronically elevated cortisol levels lead to sleep problems, increased energy intake, and lethargy (6).

Simple techniques to reduce stress:

Breathing exercises : 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds)
Meditation : 5 minutes daily to activate the parasympathetic nervous system.
Contact with nature : Studies show that even 20 minutes in nature measurably lowers stress hormones.
Digital detox : 1–2 hours of screen-free time daily

Regeneration doesn't mean inactivity, but rather targeted relief, both mental and physical. Only those who allow themselves breaks can build up energy for everyday life.

What energy really means in everyday life

Energy in everyday life is not only reflected in physical fitness, but also in how alert, motivated, and focused we feel. In physiological terms, it describes the body's total energy expenditure. This is the energy required to maintain everyday functions such as breathing, digestion, movement, and thinking. The level of this requirement depends on various factors (e.g., activity level, age, gender, and habits) and can therefore fluctuate considerably over the years (1).

An older couple is doing light stretching exercises.

Did you know?

This total energy expenditure, also called Total Daily Energy Expenditure (TDEE), varies from person to person – depending on age, muscle mass, activity level, and hormonal status. It is calculated from:

Basal metabolic rate (energy consumption at rest)
Thermogenesis (energy consumption through digestion)
physical activity

This means that energy is not a fixed value, but a dynamic process that can be influenced daily by lifestyle habits, and this opens up opportunities to gain more energy in a targeted way.