Spring is finally here - and after months of darker days and heavy jumpers, many of us feel ready to hit the reset button. But if your energy levels are still a bit low, don’t worry. That tired, sluggish feeling is completely normal after winter. The good news? You don’t need extreme changes or fancy supplements to feel more awake.
In this blog post, we’re sharing natural ways to boost your energy this spring, using small, simple changes that fit easily into daily life. We’ll talk about spring energy foods, daily habits for more energy, and gentle movement that can help lift your mood and give your body the wake-up it’s been waiting for.
Why Do We Feel So Tired After Winter?
Before we get into the good stuff, let’s quickly talk about why you might feel low on energy right now. Winter often means:
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Less sunlight
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Staying indoors more
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Heavier foods and comfort eating
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Slower routines
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Less fresh air and movement
All of this can leave us feeling sleepy, heavy, and stuck in “rest mode.” But with longer days and lighter evenings arriving, it’s the perfect time to gently wake up your body and mind.
Eat Foods That Naturally Boost Energy
What you eat plays a big part in how you feel. Spring is the perfect season to bring in fresh, colourful, and light foods that give you energy without weighing you down.
Try These Spring Energy Foods:
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Leafy greens – spinach, rocket, watercress
These are rich in iron and folate, which help your blood carry oxygen and keep you alert. -
Berries – strawberries, blueberries, raspberries
Packed with antioxidants, they support your cells and help with focus. -
Avocados – full of healthy fats and fibre to keep your energy steady.
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Oats – great for slow-release energy through the morning.
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Eggs – rich in protein and B vitamins for brain function.
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Nuts and seeds – especially almonds, chia, and flaxseeds.
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Seasonal veg – carrots, asparagus, spring onions, peas.
Lighter than winter veg and full of vitamins that support digestion and energy. -
Mint, parsley, and basil bring a natural boost of flavour and help you feel more refreshed.
Hydration: The Simplest Energy Boost
One of the most overlooked reasons for feeling tired is not drinking enough water. Even mild dehydration can cause brain fog, tired eyes, and that “ugh” feeling by mid-afternoon.
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Start your day with a glass of water with fresh lemon before coffee or tea.
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Carry a reusable water bottle everywhere.
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Add fresh lemon, cucumber, or mint for a spring twist.
If plain water feels boring, herbal teas are also a great way to stay hydrated. Peppermint or ginger teas are known for giving a little natural lift.
Set a Gentle Morning Routine
A slow, calm start to the day can actually help you feel more energised throughout the day. You don’t need a strict routine - just something that helps you wake up with intention.
Natural Morning Routine Ideas:
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Open a window and take 5 deep, slow breaths. Let the fresh morning air fill your lungs and gently wake up your body. Deep breathing helps calm your nervous system, oxygenate your brain, and shift your focus to the present. It’s a small act that makes a big difference - especially if you’ve been waking up feeling foggy.
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Step outside for a few minutes of fresh air and sunlight. Even just standing on your doorstep or balcony for 2–3 minutes can lift your energy. Natural sunlight in the morning helps reset your internal body clock, supports better sleep at night, and gives your mood a natural lift. Try facing the sun with your eyes closed and soaking in the light.
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Stretch your body for just 3–5 minutes. A few gentle stretches can help release stiffness from sleep and get your blood flowing. Try reaching up to the sky, rolling your shoulders, and doing slow neck circles. You don’t need a full workout - this is simply about waking up your body and letting it know, “Hey, it’s a new day.” You’ll feel looser, lighter, and more grounded.
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Play calming music while you get ready. Set the mood for a good day by choosing music that makes you feel calm, positive, or even a little bit joyful. Whether it’s soft piano, acoustic tunes, or your favourite feel-good playlist, sound has a powerful effect on your energy. It can shift your mindset from rushed and stressed to relaxed and ready.
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Drink your morning tea or coffee mindfully (no scrolling). Instead of reaching for your phone, try giving your first cup of the day your full attention. Notice the warmth of the mug, the scent, the taste. This small, simple moment of mindfulness helps set a calm pace for the rest of the day. It reminds your brain that it doesn’t need to rush - it can just be, right here, right now.
Getting natural morning sunlight is also key - it helps reset your body’s internal clock, which improves your sleep later on and lifts your mood in the day.
Move Your Body in Ways That Feel Good
You don’t have to run marathons to feel energised. In fact, gentle daily movement can be even more helpful for long-term energy. The goal is to wake up your body, not wear it out.
Try These Spring-Friendly Movements:
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Daily walks – even 10 minutes in the morning or after dinner makes a difference
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Stretching or yoga – ideal after sitting or sleeping
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Dancing in the kitchen – seriously, try it
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Gardening – great for your body and your mind
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Outdoor cycling – if you enjoy fresh air and a bit of adventure
Movement helps circulation, digestion, mood, and energy levels. And when you find something you enjoy, it doesn’t feel like a chore.
Create a Spring Sleep Rhythm
If you’re constantly tired, check in with your sleep habits. Spring can throw our sleep off because days are longer and it gets lighter earlier.
Try These Simple Sleep Tips:
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Go to bed and wake up at roughly the same time each day
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Stop screens (phone, TV, laptop) at least 1 hour before bed
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Use calming scents like lavender or chamomile in the evening. (Check out our 100% Natural Home Fragrances)
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Keep your room cool, dark, and quiet
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Use a sleep mask if sunrise wakes you too early
Good sleep helps every part of your life - from mood to memory to metabolism. And it makes a huge difference to your energy during the day.
Use Natural Scents to Feel More Awake
Certain natural essential oils can help you feel brighter, more alert, and refreshed. If you love candles, pulse point oils, or diffusers, this is a lovely way to give yourself a daily lift.
Scents That Naturally Boost Energy:
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Lemon – fresh, uplifting, clean
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Peppermint – cooling and awakening
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Rosemary – improves focus and clears the mind
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Grapefruit – energising and refreshing
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Eucalyptus – opens the airways and supports breathing
You can enjoy these scents in a morning shower, at your desk, or as part of your daily rituals. We’ve blended the pure essential oils to help you feel more energised. Explore our expertly created Energise & Focus Collection.
Take Mini Digital Breaks
Spring is a time to connect more with the world around us - birds chirping, flowers blooming, and light pouring in through the windows. But phones and screens can pull us away from all of that.
Too much screen time can drain your brain and mess with your energy. Try taking little breaks during the day to step away and recharge naturally.
Ideas for Mini Breaks:
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5-minute walk without your phone
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Make tea and just sit without doing anything else
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Listen to nature sounds or calming music instead of scrolling
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Look out the window and stretch
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Set your phone to “Do Not Disturb” for an hour a day
It’s about giving your mind space to breathe.
Soak Up Spring Outdoors
Nature is one of the most powerful energy boosters - and it’s free. Spring in the UK is full of simple joys: cherry blossoms, blue skies, daffodils, and warmer sunshine.
How to Get a Daily Nature Boost:
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Walk in your local park before or after work
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Have your tea break on a bench outside
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Eat your lunch outdoors (even if it’s just on your doorstep)
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Watch the sunset or sunrise
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Plant some herbs or flowers on your windowsill
Just 10–20 minutes outside can lift your mood, clear your head, and help you feel more alive.
Let Go of “Shoulds” and Move at Your Pace
One of the biggest energy drains is pressure. Spring can feel like a time when we “should” be doing more - clearing the house, starting new routines, making big changes. But going too hard, too fast, can backfire.
This season, try moving at your own pace. Pick one or two habits from this list that feel easy and doable. Once they feel natural, you can add more.
A Quick Spring Energy Checklist:
- Eat light, fresh meals with spring produce
- Drink plenty of water and herbal teas
- Get morning sunlight whenever you can
- Move daily—even just 10 minutes
- Sleep well with a simple bedtime routine
- Use uplifting natural scents
- Take breaks from screens
- Get outside for a little nature every day
- Go gently and be kind to yourself
Spring is nature’s way of starting fresh - and you can do the same. With a few small shifts, you can shake off the heavy feeling of winter and feel more awake, bright, and balanced.
These natural ways to boost energy in spring are easy to start, easy to stick to, and best of all - kind to your body and your mind.
So, breathe in that fresh spring air, sip your lemon water, and take a little step forward today.
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