How to Maintain Your Energy Throughout the Day

Get Better Sleep (or Sneak In a Nap).

You already know lack of sleep is bad for your work and health, but few of us actually do something about it. Well, it’s time. Try sneaking in a nap at work if you can’t force yourself to get enough sleep at night. Even a short power nap can keep you productive and creative. Just make sure your nap isn’t too short (or too long) and you’ll be on your way to a more productive workday.

Move throughout the day.

Sitting too long can actually cause fatigue. Small amounts of exercise can stimulate the body and allow you to feel more energetic throughout the day. If you begin to feel groggy, try doing some light exercise.

Try doing a small amount of energy, like going for a brief walk, when your energy begins to dip.
Have a regular workout each day. If you always hit the gym after work, you may feel more refreshed when you come home at night.

Spend time in the sun.

Exposing yourself to sunlight during the day can be incredibly stimulating. If you expose yourself to sunlight for at least 30 minutes a day, you’ll feel more energetic.
The best time to get sunlight is between 10 AM and 2 PM.

Snack smart throughout the day.

Keep snacks on hand to have when you feel hungry or low energy. Healthy snacking can help give you an energy boost when necessary, which can help you maintain high energy throughout the day.

Yogurts, fruits, vegetables, and mixed nuts are great options for healthy snacks.
You should avoid snacks high in sugar or consuming highly processed foods. These types of snacks are unlikely to give you an energy boost.

Drink water throughout the day.

Dehydration can leave you feeling groggy, so do not neglect your water intake. Try to have a glass of water with meals and sip water throughout the day. Keep a water bottle near you at all times and periodically take a sip. You should also take advantage of any water fountains you see during your day.

Eat a healthy breakfast.

An energizing breakfast can help your body maintain energy throughout the day. Always eat breakfast shortly after getting up. Opt for a healthy breakfast that will leave you feeling energetic and refreshed.

Choose a breakfast that contains healthy carbohydrates and high-quality proteins, as these help power your body. For example, have a slice of whole wheat bread with two hard-boiled eggs.
As your body requires many servings of fruit and vegetables to function, try having a piece of fruit or a serving of veggies with your breakfast as well.

Maintain a sleep schedule.

Your body has a natural circadian rhythm that adapts to a regular sleep/wake cycle. If you go to bed and wake up at roughly the same time each day, it will be easier to maintain your energy throughout the day as you’ll wake in the morning feeling rested and refreshed.
Even on the weekends, try to maintain your schedule. Even a small deviation from your schedule can affect how rested you feel.

Consume a small amount of caffeine.

High amounts of caffeine may cause you to crash later on. However, consuming a small amount of caffeine early in the morning can give you an energy boost for the coming day.
Have a single cup of coffee or tea in the morning. This will make you feel more alert going into the day. Entering the day feeling groggy can affect your energy level for the rest of the day.

Choose healthy carbs.

Many people believe carbohydrates make you feel groggy. However, your body actually needs carbohydrates to maintain energy. Refined carbs, like white bread, can diminish your energy. However, healthy and complex carbohydrates can help you maintain your energy throughout the day.
Read nutritional labels. Go for carbohydrates that contain plenty of fiber.