The rapid expansion of the Internet of Things (IoT) and Wireless Sensor Networks (WSNs) has led to a significant demand for energy-efficient and reliable routing protocols to ensure seamless communication and prolonged network lifetime. In this survey, we explore the development of an energy-efficient and load-balancing routing protocols for IoT-based WSNs, focusing on the unique challenges posed by constrained energy resources, varying traffic loads, and dynamic network topologies. Traditional routing protocols often struggle with issues related to uneven energy consumption, network congestion, and reduced performance in large-scale deployments. This survey evaluates various existing routing protocols, highlighting their strengths and limitations in addressing energy efficiency and load balancing. We further review recent advancements in adaptive routing strategies that dynamically optimize energy usage and distribute network traffic evenly to prevent bottlenecks and node failures. Techniques such as clustering, multi-hop communication, and intelligent routing using machine learning are analyzed for their potential to enhance both energy conservation and network stability. By examining state-of-the-art approaches, this survey provides insights into the design considerations and future directions for developing more robust, scalable, and energy-efficient routing protocols tailored for IoT-based WSNs.