Consider the following heat equation in a bounded smooth domain $D \subset \mathbb{R}^d$: \begin{align*} u_t -\triangle u &= f, \qquad (x,t) \in D \times (0,T)\\ \partial_n u &=0, \qquad (x,t) \in \partial D \times (0,T)\\ u(x,0)&=0, \qquad x \in D. \end{align*} I am interested to some methods used to obtain an energy estimate of the form $$\|u\|_{H^1(0,T;L^2) \cap L^2(0,T;H^2)} \le C(T) \|f\|_{L^2(0,T;L^2)},$$ with better explicit constant $C(T)$. Note that Gronwall lemma gives an exponential constant in $T$.
Do you know any reference that covers such an estimate?
For a given function $g\in L^2(\Omega)$ let $\bar g:=\int_\Omega g\ dx$. Testing the equation with the constant function $1$, integrating by parts in space gives the ordinary differential equation $$ (\bar u)_t = \bar f, \ \bar u(0)=0. $$ So $\|\bar u\|_{L^\infty(0,T)} \le \|\bar f\|_{L^1(0,T)}$.
Testing the equation with $u-\bar u $, integration by parts in space, integration from $0$ to $t$ in time gives $$ \|u(t)-\bar u\|_{L^2}^2 - \| u(0)\|_{L^2}^2 + \|\nabla u\|_{L^2(0,t;L^2)}^2 = \int_0^t \int_\Omega f (u-\bar u) dt. $$ Now $$ \int_0^t\int_\Omega f (u-\bar u) dt =\int_0^t\int_\Omega (f-\bar f) (u-\bar u) dt \le \|f-\bar f\|_{L^2(0,t;L^2)} \|u-\bar u\|_{L^2(0,t;L^2)} , $$ the last factor is less than $c\|\nabla u\|_{L^2(0,t;L^2)} $ by Poincare inequality ($c$ depends on $\Omega$ only). And this expression can be compensated by the left-hand side.
Similarly, testing the equation with $-\Delta u$, integration by parts in space in the first term, integration from $0$ to $t$ in time gives $$ \|\nabla u(t)\|_{L^2}^2 - \|\nabla u(0)\|_{L^2}^2 + \|\Delta u\|_{L^2(0,t;L^2)}^2 = \int_0^t f (-\Delta u) dt. $$ Putting all these estimates together, we find: $$ \|\bar u\|_{L^\infty(0,T)}^2 + \|u-\bar u\|_{L^\infty(0,T;L^2)}^2 + \|\nabla u\|_{L^2(0,T;L^2)}^2 + \|\Delta u\|_{L^2(0,T;L^2)}^2 \le c\left( \|\bar f\|_{L^1(0,T)}^2 + \|f-\bar f\|_{L^2(0,T;L^2)}^2 + \|f\|_{L^2(0,T;L^2)}^2 \right), $$ where $c$ is independent of $T$. When estimating these $L^1$ and $L^\infty$ norms against $L^2$ norms, we would get additional factors depending on $T$. However, as we never used Gronwall inequality the constants are not exponential in $T$.