How to Use Tech to Hack Your Energy Levels Throughout the Day 

Ever feel like your energy crashes at the worst possible moments—right when you need to focus or power through a task? It’s not just bad luck. Your body runs on biological rhythms, and the right tech can keep your energy levels steady without caffeine overload or burnout. Here’s how biohackers use innovative tools to stay sharp, productive, and energized all day.

Use a Sleep Tracker to Start the Day Right

Morning energy begins the night before; understanding how well you sleep is the best way to improve it. Sleep trackers measure heart rate variability, deep and REM sleep cycles, and nighttime movement, helping identify patterns that may be disrupting rest. 

Many assume they get enough sleep, but tracking often reveals poor recovery, frequent wake-ups, or insufficient deep sleep. When I started tracking my sleep, I thought I was doing everything right. But my data showed that I wasn’t getting enough deep sleep, which explained my constant morning grogginess. 

Once I made small changes—wearing blue light-blocking glasses in the evening and avoiding screens an hour before bed—my deep sleep improved, and I woke up feeling naturally energized. Devices like the Oura Ring, WHOOP, or smartwatches provide real-time sleep insights, allowing for adjustments in bedtime, or stress management.

Leverage Smart Light Therapy for Better Wakefulness

Light exposure directly influences the body’s circadian rhythm, which regulates wakefulness and fatigue. Bright, natural light in the morning signals the brain to stop producing melatonin and start releasing cortisol, the hormone responsible for alertness. However, most people don’t get enough sunlight exposure after waking up, leading to sluggish mornings and difficulty staying focused.

Devices like the Philips SmartSleep Wake-Up Light or Luminette light therapy glasses simulate natural sunlight, helping align the body clock even when outdoor exposure is limited. 

Biohackers use these tools to combat seasonal fatigue, improve mood, and enhance mental clarity, especially during darker months or for those who spend long hours indoors.

Another light factor you can incorporate is red light therapy in the evening to help the body wind down by promoting melatonin production without disrupting sleep quality. 

Some biohackers integrate smart lighting systems that gradually shift color temperature throughout the day—cooler tones in the morning to boost alertness and warmer hues at night to signal relaxation.

Use Wearable Trackers to Monitor Movement and Activity

Physical activity plays a major role in sustaining energy levels, but most people move too little or too much without balancing recovery. Fitness trackers measure steps, heart rate variability, and movement patterns, helping maintain the right level of physical activity to avoid fatigue or sluggishness.

I used to work out regularly but still felt exhausted halfway through the day. It wasn’t until I checked my wearable tracker that I realized I was sitting for long stretches without moving. 

Setting movement reminders on my smartwatch and taking short walks every hour made a massive difference—my energy stayed consistent, and I avoided the dreaded afternoon crash.

Tracking also helps optimize workout timing. Exercising too late in the evening can interfere with sleep while working out in the morning or midday provides a natural energy boost. Adjusting workout intensity based on heart rate variability ensures the body gets the right balance of activity and recovery for sustained energy.

Optimize Brain Function with Neurofeedback Devices

Mental fatigue can drain energy faster than physical exhaustion, especially for those who spend long hours working on cognitively demanding tasks. Neurofeedback headsets and brainwave tracking apps help optimize focus and prevent burnout by training the brain to shift between relaxation and deep concentration when needed.

Devices like the Muse headband monitor brain activity and provide guided meditation or focus training, improving cognitive endurance over time. High-performance biohackers use neurofeedback to increase attention span, reduce mental fatigue, and enhance problem-solving skills.

Some neurofeedback systems integrate with smart home setups, adjusting lighting and background noise based on cognitive state. For example, automated ambient sounds or light shifts can signal the brain to transition smoothly between deep work and recovery, reinforcing mental performance without overstimulation.

Use Smart Hydration Tools to Prevent Fatigue

Dehydration is one of the most common causes of low energy, yet many people don’t drink enough water throughout the day. I never thought hydration was an issue until I started using a smart water bottle. Tracking my intake revealed how inconsistent my hydration was—and how much it affected my energy levels.

Once I prioritized hydration and consistently met my daily intake goals, I felt more focused and alert. Even minor dehydration can impact circulation and cognitive function, making proper hydration essential for sustained energy.

Devices like the HidrateSpark water bottle sync with smartphones to provide reminders and track hydration levels in real-time. This instant feedback helps users recognize patterns in their fluid intake and make minor adjustments to prevent dehydration before fatigue sets in.

Use Smart Breathing Apps to Control Stress and Energy

Breathing directly affects energy levels, but most people don’t breathe optimally throughout the day. Shallow, rapid breathing keeps the body in a low-level stress response, leading to fatigue and mental fog. Smart breathing apps and biofeedback tools help regulate breath patterns for better focus, relaxation, and oxygen efficiency.

Apps like Breathwrk or devices like the Spire Stone measure breathing patterns and provide real-time feedback on stress levels. These tools help users practice diaphragmatic breathing, optimizing oxygen delivery and improving endurance. 

Many biohackers use breathwork techniques to enhance cognitive function and sustain focus during demanding tasks. Breath control is especially useful in managing the mid-afternoon slump. Strategic breathing exercises can reset the nervous system and boost the natural energy without caffeine.

Use Nicotine Strategically for Cognitive Energy

Nicotine, when used in controlled, clean forms, has been shown to enhance focus, reaction time, and cognitive performance. Unlike the harmful effects of smoking, low-dose nicotine lozenges offer a way to sharpen mental clarity without overstimulation or toxic additives.

One option is Mick’s Naturals, a nicotine lozenge designed for cognitive support. A small dose during deep work sessions helped me stay locked in without the jitteriness that often comes with too much caffeine. Using it earlier in the day provided sustained focus while avoiding interference with my sleep cycle.

Nicotine stimulates acetylcholine receptors in the brain, increasing alertness and improving short-term memory without the crash that often accompanies stimulants. When used strategically, it enhances cognitive endurance, making it a valuable tool for mentally demanding tasks.

One Small Adjustment Can Change Energy Levels

Technology makes tracking, optimizing, and enhancing daily energy easier without relying on stimulants or extreme lifestyle changes. Simple tools like sleep trackers, smart hydration reminders, light therapy devices, and neurofeedback headsets help fine-tune the body’s natural rhythms for better performance and recovery.