Do you or someone you know wake up tired or experience an afternoon slump?

The fact is, I don’t know of anyone who wouldn’t like to feel more energetic at some point during the day. We all naturally go through periods of higher activity which contrasts with times of relaxation.

The problem occurs when more energy and concentration is required than we can give—or, when we try to sleep and can’t.

Here are some invaluable tips that can help you achieve a new you:

1) Stay on a regular sleep schedule.

You can’t stay up late during the weekend and suddenly wake up refreshed on Monday morning. If you enjoy later nights on Friday and Saturday, make a point to get to bed early on Sunday so that you can wake up rested.

2) Avoid the sugar and caffeine roller coaster.

Eat some protein and foods with a bit of fat in them for breakfast. The brain needs protein and the body does not store it. You don’t have to eat very much: a glass of low fat milk, a piece of cheese or a  handful of nuts will get you going and provide a more constant source of energy than pure carbohydrates, like a plain bagel, will.

3) Take a 5-10 minute power nap around lunch.

In fact, just closing your eyes and letting your mind drift for a few moments will leave you refreshed for the afternoon. This is also effective anytime you feel yourself unable to concentrate; give into the urge and completely relax for a few moments.

4) Drink more water. 

I know—everyone says to drink more fluids. But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine. This is stressful to the kidneys and can cause irritation to the bladder. Keep a sports bottle filled with water with you at all times.

Don’t like plain water? Cut up slices of oranges, lemons, or whatever our favorite fruit is, and add it to your water to flavor it naturally. Set a goal. Empty your water bottle by lunch, refill it, and empty it again by the time work is over. Carry plenty of water in the car, too, for you and your family.

5) Exercise regularly.

This is easier said than done with a busy schedule. A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores. If joining a gym motivates you, then do it. If the gym isn’t your style, dust off that exercise machine at home, go to the local track for a nice walk, or get an exercise tape to play when the weather is bad.

Park farther away from the store when shopping and walk a few extra steps. Set an example for the rest of your family and maybe they will join in too!

6) A joke a day keeps the doctor away.

Seriously, there’s a reason why people say laughter is the best medicine. Laughter has many beneficial effects on the body. The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty laughs.

Live alone? Get a funny movie or watch a light-hearted comedy that uplifts you on television. Don’t see the humor in things? Just start laughing for no reason. Follow the old saying, “Fake it til you make it.”

7) Avoid confrontations and situations with negative people.

You know who they are—they are not going to change but they will bring you and your mood down. The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them to. Be polite but avoid arguing or getting hooked into listening to their constant problems. Sometimes you just have to walk away for your own good. Don’t let other people’s negativity get you down.

8) Take regular, daily supplements of the highest quality.

Our food and diets simply do not meet the amounts needed for maximum health today—and it doesn’t matter how healthy we think we eat. Due to over production, the soil just does not have the same volume of nutrients it did years ago. Because of this, our vegetables aren’t as nutritious as they once were.

We also have to remember that there is a difference between avoiding nutritional deficiencies and optimum performance. Because every person functions differently, we may be getting enough nutrition from our food to avoid any specific deficiencies. But the body may need more than what it’s getting to function at optimal capacity. It’s better to be safe than sorry; just remember that if you are on prescribed medications, check with your doctor or pharmacist to make sure there are no interactions present.

I know most of these suggestions seem pretty common sense, but how many of us actually remember to incorporate them into our daily routine?

I’ll be the first to admit that I’m often guilty of forgetting to drink enough water or take my vitamins—or how about the age old excuse,“I’m too tired tonight but I’ll exercise tomorrow.”

We all have busy lives and things will always come up to throw us off schedule if we let them; the key is to find a schedule that works for you and stick to it.

Don’t let life pass you by just because you’re too tired to fully participate.

Start incorporating these simple tips into your daily routine today and watch your energy levels begin to soar!

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Ed: Bryonie Wise