​We’ve all been there- that struggling feeling to stay awake in the middle of the day while there is still a lot of work to do and many hours to go before you can go home and get in bed. As time goes on, our lives become increasingly busier and busier, but our stamina reserves mostly stay the same. Hence, we find ourselves getting tired and drained even though we’re only a few hours into the workday.

Thankfully, there are a lot of ways to naturally sustain energy levels throughout the day without using expensive meds, therapies, or energy drinks. Here are some you can try out.

Figure Out The Correct Amount of Sleep That You Need

Sleep – having too little or too much of it- can severely impact your stamina levels throughout the day. While seven (7) hours of sleep is the usual recommendation that you would see online, some people can safely go about with less, while some may need a little bit more.

Here’s a trick from Harvard Health Publishing that can help you determine the right amount of sleep that you need.

First, go to sleep at a later hour than normal, and set your alarm for four hours. If you find that you slept relatively well in that four hours, then add another 30 minutes of sleep the next day. Repeat as long as you’re sleeping soundly in bed and your daytime stamina isn’t affected.

Avoid Eating Foods With High Glycemic Index

This means avoiding carbs like white rice, breakfast cereals, potatoes, and chips. These foods contain sugars that are quickly absorbed by the body (thus giving you a quick boost in energy at first), but then leaving you fatigued and tired after your body has quickly processed them.

Go for food that have a low glycemic index instead, like meat, whole grain cereals, nuts, and vegetables. Compared to what we’ve mentioned above, these foods are processed slowly by the body- they don’t give you one jolt of energy in one go, but release their energy stores consistently over a period of time.

Exercise More

It might seem counterintuitive, but if you feel your energy levels dropping during the day, get up and start moving. Take a quick walk around the block or jog in place, and soon you’ll feel yourself being energized again.

There’s no need to take part in killer workouts too. Just going for a 10-minute walk is enough to reap exercise’s revitalizing benefits. Another added bonus here is that people who exercise even for a little bit tend to sleep better at night too.

Use Caffeine Properly

Sure, caffeine is great as a pick-me-up during the day. It can help keep you awake and make you concentrate better. But be wary on how you use it. Drinking coffee after 3 PM can have negative effects on your sleep cycle. Also, drinking it smothered with lots of sugar and cream can leave you feeling tired after a few hours. So, use it judiciously as well as you can.