We all know how important a good night’s sleep is, and hopefully everyone has mastered the art of sleeping by now (you should definitely add that to your resume), but if you still find yourself feeling a little tired throughout the day, there are several things you can do to kick through that drowsy wall.

Starting your morning off right is essential to avoid getting tired throughout the day. Here are four tips to make sure you get the most out of your morning routine.

  1. Say Good Morning to the Sun.  Open those blinds (after you figure out which cord opens them, because someone at some point in history thought 800 cords per window treatment was necessary) and enjoy the morning rays. Exposure to sunlight will help you wake up faster, and research shows that early exposure to daylight regulates hormones. And hormone imbalances equal fatigue. We don’t want fatigue.
  1. Let Life Give You Lemons.  Citric acid contains potassium, which is a natural energy booster.  Enjoying a cup of hot water with lemon in the morning can also boost your metabolism.
  1. Eat Your Breakfast Like Your Mother Told You. Avoid a mid-morning crash by starting your day off with a protein-rich breakfast to help regulate your energy levels throughout the day.
  1. Chill Out. A cold shower will help reduce inflammation and boost dopamine production. Energy is decreased when dopamine levels are low. Cold shower not your thing? Get an even bigger boost in 3 short minutes with whole body cryotherapy, which is actually more tolerable than a cold shower.

Even after a night of rest and an energy boosting morning routine, sometimes we can still find ourselves getting a little drowsy as we sit behind our computer screens and do work we literally could do in our sleep. Here are a few extra steps you can take throughout the day if you’re struggling to keep those eyelids open.

  1. Make a To-Do List. Avoid fatigue by minimizing stress. Taking a few minutes to prioritize your day will help you feel less anxious about the tasks you have to tackle for the day. Making a to-do list will help you focus on what is most important.
  1. Take a Breath, Take a Deep Breath. If you’ve been going at it all day, you’re probable stressed out and exhausted. Mindful breathing can reduce stress. Check out this quick video on how to breathe properly.

  1. Clean Up After Yourself. A messy workspace can make you feel overwhelmed, which can zap your stamina. Take a few minutes before you leave the evening before to organize your desk. If you share an office, suggest your officemate tidy up as well (not mentioning names here, but you know who you are).
  1. Drink Water, Lots and Lots of Water. Dehydration is one of the leading causes of fatigue. Keep a large water bottle on your desk so you don’t forget to take frequent sips.
  1. Rest Your Lids. Screen fatigue is no joke. Give your eyes a chance to recover by taking 20-second micro-breaks every 20 minutes to rest your eyes, and take a break from the computer glare. We don’t recommend doing this while your boss is talking to you, learned the hard way that is frowned upon.

We hope these tips help you get through the day with as little fatigue as possible, so you can make the most of your days; and more importantly, enjoy your evenings outside of the office!