Whether you're facing a challenging day at work, a busy day of errands, or just trying to push through the afternoon slump, managing your energy is key to being productive and making the most of your day. If you find yourself feeling sluggish every afternoon or you need 3 cups of coffee every morning to get going, there are some energy-boosting lifestyle changes you might be overlooking. Let’s take a look at three of the best ways to keep your energy up each day without relying on an afternoon latte.

Sweet Dreams: The Power of Sleep

There's nothing quite like a good night's sleep to recharge your batteries and feel ready for the day ahead. Not getting enough sleep can leave you feeling groggy when you first wake up, as well as irritable unable to concentrate as you go about your day. To make sure you're getting the most out of your sleep, aim for 7 to 9 hours a night, and avoid caffeine and electronic devices for at least an hour before bed, as these can interfere with your ability to fall asleep. Establish a regular bedtime routine so that the transition into sleep is a smooth one, and wind down with a paperback or listen to a sleep story to signal to your brain and body that it’s time to sleep. Finding your attention wandering mid-afternoon? Don’t be embarrassed to pop on a sleep mask and take a quick nap before you continue your activities. Just be sure to keep your nap to 20-30 minutes, or else your body will enter a full sleep cycle, and you’ll end up feeling groggy.¹

Get Moving: Exercise for Energy

It may seem counterintuitive, but exercising is actually one of the best ways to boost your energy levels.² When you exercise, your body releases endorphins, which are natural mood-boosters that can help you feel more alert and focused. Exercise also helps improve circulation, which means more oxygen and nutrients are delivered to your brain and muscles. You’ll also get macro benefits like finding it easier to fall asleep at night, and exercise helps train your body to use energy more efficiently over time. You don't need to spend hours at the gym to reap the benefits of exercise, either. Even a 20-minute walk can do wonders for your energy levels, so skip the coffee break and do a lap around the block instead!

Drink Up: Water Gives You LIFE!

Staying hydrated is crucial for maintaining energy levels throughout the day, and many people make the mistake of consuming it in large quantities a couple of times a day instead of spreading it out. Going for long periods without water can leave you mildly dehydrated, causing you to feel tired and sluggish. Set a daily goal based on your body weight and activity level (Plant Nanny can recommend one!), and be sure to add more cups/liters if you're sweating more than usual due to extra exercise or a heat wave. Keep your water at hand at all times, and if you find plain water boring, we’ve even got some tips for that!

Clearly, if you read any health advice online these days, there are no surprises here: sleep, exercise, and hydration are energy magic hidden in plain sight! But reading about them is just the start — now it's time to take action. Pick one area to focus on this week, whether it's getting more sleep, incorporating exercise into your routine, or drinking more water. After a week, note the changes you’ve felt in your energy levels, then add another area. Do the same the following week, and add the final area. Before you know it, you'll have a comprehensive game plan for not just feeling more energized, but also thriving and performing your best in every corner of your life.