If you're one of the many Americans who don't get enough sleep at night or eat the wrong foods during the day, you can find yourself with waning energy, especially after lunch. Small lifestyle changes can help boost energy levels and prevent daytime sleepiness. High energy is essential if you have to work a full-time job, raise kids or do other activities that keep you from taking a siesta. Eating well and exercising are crucial if you want to have a high energy level throughout the day.
Move your body when you feel sluggish. Start your day with a workout to give you an energy boost in the morning, and get as much exercise as you can throughout the day. If you feel sleepy after meals, go for a 10-minute walk immediately afterward. If you work at a job where you sit all day, get up and stretch or walk around the office every hour.
Eat breakfast every day. Choose a mix of complex carbohydrates and low-fat protein. Examples include whole-grain cereal and a side of egg whites or whole-wheat toast with sugar-free peanut butter.
Replace refined sugar and carbohydrates with healthier snacks. If your energy dips, eat protein and fruit instead of a candy bar and soda. Try bananas, apples or oranges, a handful of almonds or sugar-free Greek yogurt with a small spoonful of raw honey.
Stay hydrated. Drink plenty of water throughout the day and eat water-rich food such as melon or grapes.
Put one drop of peppermint or rosemary oil on your hands, rub your hands together and rub your temples with your fingertips. The smell of these herbs is stimulating and provides a quick energy boost.
No matter what you do, it will be hard to find enough energy to get through the day if you're not getting enough sleep at night. Aim for seven to eight hours, and go to bed and get up at the same time every day.