Our demanding schedules can take a toll on our daily energy levels. We’ve all hit the afternoon slump or had days where we feel sluggish. Before reaching for an energy drink or another cup of caffeine, consider these natural ways to help fight fatigue and feel your best.

Eat Mindfully

Eating more mindfully and paying attention to what, when, and how much food you are eating can help boost your energy levels throughout the day. Consider your food choices and incorporate nutrient-dense options. Eat the rainbow by integrating fruits and veggies of different colors. This approach fills your daily diet with a variety of vitamins, minerals, and nutrients. Limit the intake of processed foods and excess caffeine, which have little nutritional content and typically cause a crash in energy afterward. Think about the timing and portion sizes of your meal options. Skipping meals can cause fatigue in your day. You are also more likely to overeat later if you skip mealtimes, leaving you feeling more sluggish and tired. As you pay attention to your food decisions, you are more likely to make healthy choices that fuel your day.

Get Moving

If you’re low on energy, you might not feel like being active. However, activity breaks are a surefire way to boost your energy levels. Exercise increases circulation, which brings oxygen-rich blood to your muscles and brain. It also raises the body’s production of dopamine, serotonin, and endorphin hormones. These hormones are known to elevate mood and improve cognitive function. Your activity doesn’t need to be lengthy. Take short breaks throughout your day to get moving and reenergize.

Stay Hydrated

Fatigue and exhaustion are two main symptoms of dehydration. We often go about our day and forget to drink plenty of water. Waiting until we are thirsty is typically too late. Keep a water bottle within reach or set reminders on your phone throughout the day. Whenever you’re feeling sluggish, reach for a glass of water and see how it impacts your day.

Go Outside

Energize your day with an outdoor break. Spending time outside in nature can be a natural boost to your energy levels. Research has shown that time spent outside can help lower the stress hormone cortisol (Harvard Health1). Take time to use your senses while outdoors. What do you hear, see, or feel near you? Nature breaks can bring physical, mental, and emotional revitalization. Make the most of your energizing outdoor break by including a physical activity such as walking.

Prioritize Sleep

If your days have been drowsy, reevaluate your current sleep habits. Adults need seven to nine hours of sleep per night (U.S. Centers for Disease Control and Prevention2). Too little or even too much sleep can cause fatigue, impaired immunity, and cognitive difficulties. Practice implementing a sleep routine to prepare your mind and body for a restful night. Turn off your screens 30 to 60 minutes before bed and aim to keep a similar sleep and wake time. Prioritizing sleep will help fuel your day with the energy it needs tomorrow.

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