If your usual breakfast is a muffin, doughnut, bowl of sugary cereal, or even worse, nothing at all, you’re likely to feel the effects just a few hours into your day.

Filling your body with a heavy dose of carbs leads to a spike in blood sugar, followed by a crash that can make you feel desperate for a nap.

If you have time, scramble eggs for breakfast. If not, spread peanut butter on a piece of whole-wheat toast, enjoy a bowl of yogurt with fruit, or grab a protein-enriched bar or smoothie.

Instead of an afternoon candy bar, have apple slices with a small piece of cheese.

Caffeine, in the form of coffee, tea, soda, energy drinks, or even chocolate, can affect your sleep by keeping you awake longer, shortening your restorative stages of sleep, and zapping your alertness the next day.

The FDA recommends no more than 400 milligrams (about 4-5 cups of coffee) per day. Try to avoid caffeine within six hours of bedtime.

Alcohol disrupts the duration of your sleep as well as your ability to fall and stay asleep. Researchers found that consuming alcohol six hours before bedtime can increase wakefulness during the second half of sleep.

Daily fatigue can be your body’s way of crying out for more activity. Exercise raises your metabolism, stimulates your mood, and helps you sleep better at night.

The Centers for Disease Control and Prevention recommends at least 150 minutes of exercise every week, which equates to roughly 30 minutes per day, five times a week.

A study of sleep-deprived adults found that walking up and down the stairs for 10 minutes increases energy levels more than taking 50 milligrams of caffeine, which is roughly 4 ounces of coffee.

Dehydration can lead to increased sleepiness, fatigue, and irritability.

Try one of these ideas to up your daily water intake:

• Wake up and drink a glass of water before brewing your coffee or tea.
• Always keep a refillable water bottle handy, including at your desk and in your car.
• Drink a full glass of water before each meal.
• Alternate other beverages (like tea or coffee) with one glass of water.

Fun and laughter are great energizers, so do your best to shake up your routine and indulge in a favorite activity each day, even if only for a short time.

Stress, negativity, and depression are huge energy-suckers. consider one of the following.

• Volunteer: Helping others is a great way to improve your mood and energy and lower stress levels.
• Be grateful: Take a minute or two before bed each night to write down something good that happened that day.
• Forgive: Hanging onto anger, grudges, self-pity, or resentment saps your energy and spirits. Releasing negative thoughts leaves your mind free to focus on more stimulating topics.

• Meditate: Even spending several minutes of counting your breaths while sitting quietly can help calm your mind and leave you feeling more aware and alert.
• Practice your faith: some communion with a higher power is a great way to relieve your worries, appreciate what you have, and release the tensions and thoughts that lead to fatigue

Research suggests that natural light can improve sleep by increasing both the quantity and quality of your rest.

Another study found that being outside in nature can boost relaxation and help you feel refreshed.

So strive to spend a little time outdoors each day, whether going for a brisk walk around the block or enjoying another outdoor activity.

Playing some of your favorite upbeat songs might give you a little extra boost of alertness. One study found that upbeat music led to faster, more powerful performances among cyclists.

Faster-paced music helps the brain move the body more rapidly. Not only that, but high-energy songs can also help you feel more inspired and motivated and can help combat fatigue.

If it seems there just isn’t enough caffeine in the world to get you through your day, it’s time to set down the coffee cup and start making healthy changes to build up your energy and conquer your busy life.

Feeling tired all the time can also be a sign of a medical or mental health issue, so if your sleepiness becomes excessive and difficult to manage, talk with your healthcare professional to discover what's causing you to feel tired during the day.

I collect and share ideas on self-discovery, inner strength and managing thoughts!

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