Fatigue can drag down your motivation and productivity. Instead of boosting your energy with coffee or supplements, it might be time to try a few natural remedies to let your body function at its best. Here are five ways you can easily and effectively increase your energy levels.

Drink water

One of the first signs of dehydration is fatigue, so if you’re thirsty, don’t ignore it. Water is clinically proven to increase performance. Energy drinks and caffeine can dehydrate you even more.

Drink at least sixty-four ounces of water a day, if not more, depending on your age, weight, and activity level. If you don’t like plain water, try adding fruit to give it some natural flavor and vitamins.

Stretch

Your muscles need regular movement, especially if you work at a desk. Stretching improves blood flow and releases oxygen into your muscles, giving them an energy replenishment that can reduce aches and fatigue. Set reminders to stand up, breathe, and stretch. Stretches like rolling your neck and shoulders slowly in circles are great for helping desk fatigue.

Skip the sweets

Sugary, processed foods provide a short energy burst with a hard crash. Instead, opt for complex carbohydrates and protein that will give you a slow, steady energy burn. For example, having whole-wheat toast and eggs for breakfast will give you the stamina to stay alert until lunch. When lunch comes around, try eating a meal full of vegetables, like a salad.

Create a better sleep schedule

Not all bodies need the same amount of sleep. On average, adults need anywhere from seven to nine hours of sleep each night to perform their best. Catching up on sleep is a myth, and the only way to get the proper amount of sleep is by figuring out what your body and mind need and applying it. Start by making a better nightly routine, which can involve unplugging thirty minutes before bed and maintaining a clean, stress-free bedroom environment.

Try aromatherapy

Smell is one of the most powerful senses because it can affect your mood more directly than taste, touch, sight, or sound can. When your emotions are regulated, you are more likely to feel energized and motivated. Aromatherapy can be a good option, especially if you work at home. Diffuse scents like spearmint and lemon to help regulate your focus and energy levels.