How to Stop Being So Tired All the Time

You hit the sack at a relatively decent hour most nights, but every morning is a fight to open your eyes, and by the afternoon, it takes everything you’ve got in you to keep them from closing. You wonder (sleepily), “How do I stop being so tired all the time?”

To put a little pep back in your step and rest better at night, try some of these simple tips:

Walk for 10 minutes.
That’s all it takes to up your energy for the next two hours, according to scientists at California State University. On more ambitious days, up it to 20 minutes: A study found sedentary people can decrease fatigue by 65 percent by doing low intensity exercise, like walking, for 20 minutes, three times a week. Take your steps outside for an even bigger boost; spending time in nature can significantly increase vitality, according to a series of research.

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Carry a reusable water bottle.
It’s an easy way to help you remember to drink more throughout the day. Research has shown even mild dehydration can reduce energy levels, not to mention leave you cranky and less focused. How much do you need? An easy Nutrisystem guideline is to drink a half ounce of water for every pound of weight you weigh (so divide your weight in half and drink that many ounces of water per day). To check if you’re properly hydrated, check your pee: Clear or very light yellow urine—like lemonade—means you’re good; any darker, drink up.

Skip vending machine snacks.
Pretzels, chips, snack cakes and cookies are tempting afternoon pick-me-ups, but they actually do the opposite. These highly processed foods will spike your blood sugar, then cause a rapid fall; when blood sugar drops, energy levels plummet (and you’ll be hungry again soon after). Instead, snack on a combo of protein and carbohydrates for a sustained energy boost, such as two tablespoons of peanuts and a medium apple or baby carrots and a quarter cup of hummus.

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Belt out a favorite song.
Listening to music can be invigorating, but if you tap your toes or sing along, energy levels soar.

Schedule daytime “worry-time.”
It sounds weird, but how many nights have you spent in bed stressing about what you need to do tomorrow? You toss, turn and can’t fall asleep. Instead, find 10 or 15 minutes in the afternoon to write down your concerns, to-do lists and action plans so your mind races less at night