If you can’t spend 30 minutes outside, go outside and get some fresh air to help you re-energize. [8] X Research source
A study at the University of Georgia found that exercise was more effective than some medication to help boost energy and keep you awake. Regular exercise also helps improve the quality of your sleep. [10] X Research source Try walking, cycling, swimming, or hiking. Do something each day for 30 minutes that gets your heart rate up.
A study at California State University found that a 10 minute walk kept you alert for 2 hours afterwards, while a candy bar only kept you alert for 1 hour and led to a crash afterwards. [12] X Research source Stretch. Get out of your chair and touch your toes, stretch your back, and stretch your arms overhead. Stretching gets your blood flowing. [13] X Research source
Start with cat-cow pose. Get on your hands and knees with your shoulders and hips over wrists and knees. Move your spine rhythmically. With every inhale, arch the back and lift the sitting bones and chest. When you exhale, round the back and tuck your chin and pelvis. Start in downward facing dog. Lift your right leg up behind you. Round your spine while drawing the knee to your chest. Round your upper spine upwards as you keep the pelvis low. The right thigh should be against your chest and your knee should be against your nose. Return to downward facing dog. Repeat with the left leg. [15] X Research source
Sit up straight. Place a hand on your belly. Inhale through your nose. Make sure your belly pushes your hand out while your chest doesn’t move. Push the air out through your lips. Complete this exercise 10 times. Inhale and exhale quickly through your nose. Keep your mouth closed and relaxed. The breaths should be short. Then breathe normally. Try for 15 seconds, adding 5 seconds until you can do this for a minute. [16] X Research source
If you can’t take a nap, try closing your eyes and lying there while you rest for about 10 minutes. [19] X Research source Try not to sleep too long. If you sleep more than 20-30 minutes, you won’t get into a deep sleep or mess up your inner clock, both of which can make you feel groggy. [20] X Research source
Cut off all TVs and radios. If you need to sleep with sound in the background, try soothing music, sleep sounds like rain or thunderstorms, or small water fountains.
Don’t skip meals, especially breakfast. Start the day with protein and complex carbs instead of sugary foods. Too much sugar in the morning can cause you to crash later in the day. Try eggs and whole-grain toast. [23] X Research source
Carbohydrates were found to help fight fatigue during the day. Diets high in protein also help give you sustained energy. Don’t eat lunches with high concentrations of fat. Instead of fries, eat a baked potato.
If you feel thirsty, you’re already dehydrated and need to drink more water. Your urine should be a light color if you are drinking enough water. [25] X Research source
Try peanut, almond, or cashew butter on apples, celery, whole wheat crackers, or a piece of whole wheat bread. Put some fresh fruit into Greek yogurt or unsweetened plain yogurt. Also try honey or nuts in it, too. Eat baby carrots, cucumbers, or cherry tomatoes with low-fat cream cheese dips. [26] X Research source Eat avocado with tomatoes, nuts, or other vegetables.
Coffee is a common way people get caffeine. An average cup of coffee has 95-200 mg for an 8 ounce cup. [28] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Consuming coffee can give you “jitters” after you drink it, so you may want to limit your intake. Tea is another common way to get caffeine. Tea may be more effective at keeping you awake because in addition to caffeine, it has three other stimulants that work with caffeine: Theophylline, Theobromine, and L-theanine. Coffee gives you a kick after drinking it, whereas tea works continually through the day to keep you awake and alert. Tea won’t give you that wired, jittery feeling after drinking it. In some individuals, caffeine can cause fatigue. [29] X Research source
Alcohol has been shown to disrupt sleep patterns, which can make you feel sleepy the next day. [30] X Research source
