Feeling a little sluggish these days? If so, you’re not alone. With the days growing shorter and the pandemic continuing to impact all of our lives, it can be tough to sustain a high level of energy right now.

Fortunately, there are natural solutions that can help. No need for expensive supplements or complicated recipes! These remedies are both effective and simple to integrate into your daily routine.

Drink water

One of the most significant sources of fatigue is also one of the most avoidable—it’s dehydration. When your bloodstream is short on water, it causes brain fog, poor short-term memory, and even dizziness. Luckily, there’s an easy fix. Just drink water! And remember, there’s no “ideal” amount of water you must drink throughout the day to stay hydrated. All you need to do is drink when you feel thirsty.

Sip some green tea

Green tea provides all the perks of a caffeine boost without those dreaded coffee jitters—or the post-coffee crash. Consider switching out your afternoon coffee with a cup of green tea for a smoother, gentler solution for your 2pm slump. The best part? Because green tea is loaded with antioxidants, it can lead to a plethora of other health benefits, including improved brain function, sustainable weight loss, and a lower risk of cancer and heart disease.

Exercise

Sometimes it feels counter-intuitive, but exercise really does give you more energy. That’s because it pumps energy into your cells and circulates oxygen, making you feel more alert and focused. If your routine allows for it, try some moderate physical activity after lunch for a little mid-day pick-me-up. You might be surprised by how well it works!

Start right

Eating a nutritious breakfast is a proven way to start your day with energy. But what breakfast foods are best for maintaining your energy levels throughout the day? Experts suggest whole grains, healthy proteins, and a few fruits and vegetables—all foods that prevent a mid-morning energy crash. Think whole grain toast, oatmeal with nuts, a veggie omelet, or Greek yogurt and fruit.

Go nuts

Nuts might just be the perfect afternoon snack. Not only are they high in magnesium and folic acid—nutrients that are vital to helping your body create energy—but they also have a low glycemic index, so their sugars are absorbed slowly by the body. That means you’ll get steady, consistent energy instead of a rollercoaster of highs and lows.

Restrict your sleep

Keeping up a consistent sleep schedule can be tough, but it has a major impact on your energy levels. To get the best night’s sleep you can, try going to bed and waking up at the same times each day, and limit your naps to early afternoon.

Soak up some sun

Make some time each day to get outside and enjoy the sun! Even if you only spend a few minutes outside, natural light can boost the serotonin levels in your brain, making you feel happier, more energetic, and focused. Plus, getting some sun in your face first thing in the morning helps regulate your natural sleep-wake cycle, which will help you rest more soundly at night.