Do you leave work feeling energized and productive, or do you notice a mid-day slump that leaves you feeling tired? If you’re already getting seven to nine hours of quality sleep, but still feel tired throughout the day, try one or more of the tips below to increase your energy levels naturally and effectively.

1. Get in a workout. If you’re feeling tired, you need a trip to FitClub more than nap. Exercise not only produces endorphins that make you feel more energized immediately, but it also promotes the healthy flow of oxygen and nutrients through your body, leaving you able to handle routine daily tasks with more energy and less fatigue. When you start exercising regularly, you’ll find that common chores that left you tired or out of breath seem easier than before.
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   When your body operates more efficiently, you naturally have more energy to face your day.


2. If you spend your day sitting at a desk, giving your body even a short mid-day stretch will increase blood flow to your muscles. Increased blood flow to your muscles allows your body to operate more efficiently and expend less energy doing routine daily tasks. Taking a short break to stretch, also provides a mental break, combating boredom during a long day. To find what stretches and postures feel best to your body, consider taking a yoga class at FitClub. Yoga will give your body a good stretch, but will also reduce stress and teach you to control breathing and focus throughout the day.


3. Clean up your diet. If you’re accustomed to feeling a mid-day energy slump, don’t rush to the vending machines for caffeine or chocolate. Relying on caffeine or junk food to get through the afternoon will leave you with a blood sugar crash that only increases fatigue. Instead, try a healthy, well-balanced diet which is the body’s best defense to fatigue. If your diet is high in processed foods, add fruits and vegetables, a handful of nuts, or whole grains to the foods to your diet for the nutrients your needs to power through the day.


4. Reduce stress. Exercise is a great way to reduce stress, but even during the middle of a workday, there are quick stress busters you can do right at the office. Take a short mental break to meditate, take a walk around the building to clear your mind, or remind yourself of something you’re grateful for during a busy day. Giving your mind even a brief break from the stress of your day can reenergize you.

Drink more water. If you’re even slightly dehydrated, your body may signal that you’re tired. When you start to feel the mid-day slump, reach for a glass of ice water or add your favorite fruit to your water bottle to reenergize and rehydrate. Throughout the day, make sure you’re drinking enough water by keeping track in an app or with a convenient notebook.