Try these natural, energy-boosting habits that wake you up, sharpen your focus, and help you power through the day—no caffeine required.

Snack on a Salad

Leafy veggies like spinach and kale give you a vitamin B boost. Vitamin B is a part of your cells’ energy-making process.

Guzzle Water

If you’re feeling droopy, you might need to drink more water. One sign of dehydration is fatigue.

Step Outside

Not only will a change of scenery and some fresh air wake up your senses, the sun will help regulate your sleep-wake cycle. Try to get at least 30 minutes a day of natural sunlight -- an hour if you have insomnia.

Exercise

Moving your body tells your cells you need more energy. Your body will rise to the task and start making more. Exercise also releases endorphins -- the “feel-good” hormones -- and gives you a bit of a natural mood boost.

Keep a Routine

If you go to bed and wake up at the same times every day, your body will learn when it’s time to be alert and when it’s wind-down time.

Aromatherapy

Certain smells can help jump-start your senses and may help you with focus, energy, and more. To feel more awake, try eucalyptus, lemon, or peppermint.

Pack in the Protein

Instead of mindless, carb-heavy grazing to help you stay awake, choose foods that include some protein or healthy fat. They’ll stick with you longer and help you avoid a sugar crash.

Take a Break From Screens

Feeling sleepy may be your eyes’ way of telling you they need a pause from focusing on screens. To avoid eyestrain, look off into the distance and away from your computer or phone regularly as you work.

Power Nap

Sometimes your body just needs a sleep reset. A 15- to 30-minute shut-eye session can help you feel more alert and improve your mood.

Chew Gum

Some studies show gum chewing can kick up your alertness, help you react faster, and improve your attention and boost productivity during the workday.

If you found this Health Matters update helpful, feel free to share it with someone you care about. It might be exactly what they need today.