Some days you can’t make it. It’s 2:00 in the afternoon, and you’re ready to call it quits. Your gas tank has run dry, and you’re prepared to take a nap or chill in front of the television. Unfortunately, though, duty calls, and you can’t stop. You still have a list of tasks to knock out before the end of the day and family obligations after.

How can you make it without downing coffee all day? Try to maintain your energy levels by implementing the following tips. Consistently using these strategies may give you that extra push to get through those sluggish midday hours.

1. Change Your Diet

When your engine runs low, your meal planning could be to blame. The body requires nutrients to run efficiently. Like your car, when fuel runs out, it stops, unable to perform correctly. Your organs and systems demand gas produced from the foods you enjoy each day. Eating small meals every few hours helps your body avoid working on low, providing a consistent means of fuel. Therefore, don’t skip your snacks.

Make sure what you eat supplies nutrition. Are you grabbing a bag of chips? Do you go for the latte? These options offer fewer beneficial nutrients than clean, healthy selections. Make a list of easy-to-grab snack options such as hard-boiled eggs, cheese sticks and veggies, and apples and cut-up berries. In addition, consider pairing these with vitamin and mineral supplements.

Furthermore, cut down on excess sugar intake, energy drinks and fried foods. According to, these selections temporarily spike levels and provide short-term satisfaction. After a brief period of fullness and alertness, you are more prone to crashes and energy drainage.

2. Drink Water

You don’t feel thirsty. You feel drained. Why then should you grab water and not coffee? The body’s circulatory system requires fluid to function at optimal levels. During energy shortages, your lethargy may be the first clue that you’re suffering from dehydration. Thirst is often the last symptom.

Harvard Health Publishing reports that water poses a significant factor in your performance, noting that “roughly 50% to 60% of your body weight is water.” Throughout your day, you use it up by moving about, sweating and even breathing. Therefore, keep a cup of water with you. Sip away throughout the day. Make an effort to fill it up immediately when it’s empty.

3. Exercise Regularly

Moving more could elevate your energy. Yes, you’re tired, but your body may pick up with a good workout. According to Everday Health, exercise provides several benefits. It supports endorphin levels. These are hormones that assist in energy regulation. Furthermore, regular exercise routines may support your sleep and heart health, which play a role in energy production.

Therefore, set aside time a few days a week to walk or hit the gym. Pick something you enjoy and want to get done. It doesn’t have to be hours. Strive for about 30 minutes each session.

4. Stay in Bed

Yes, getting enough sleep is critical to your overall wellness, including keeping your energy levels higher. An article out of Stanford discusses how the brain resets during rest. Research from the institution points out that brain cells work hard to restore energy during slumber.

Ensure you get to bed at the same time each night. Establishing a routine helps your brain wind down. Turn down the room’s temperature, and use that quiet period to read a book, reflect on the day or complete a chore like folding clothes. In addition, turn off electronics at least an hour before shuteye.

By improving your evening routine, you may feel energized during the daytime, minimizing those daily lulls and sleepy afternoons.

Take back your energy by making changes to your habits. Evaluate your diet, focusing on supporting your wellness. Include exercise during your week, and prioritize sleep. A few changes could make a big difference in how much you accomplish during daylight hours.