How to Get Through the Day When You're Tired

Getting through your day at the office or at home when you're tired is a struggle, but you can increase energy even on those bad days. Although many people reach for coffee and sweets to give them a quick energy boost, these food choices may actually add to your fatigue in the long run. By choosing the right foods to eat, avoiding negative people and taking short relaxation breaks, you should find that your energy is on the rebound -- and your day goes more smoothly than you thought it would.

Things You'll Need

• 2-liter bottle water
• Healthy snacks
• Meditation space

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Instructions

• 1

  Eat a breakfast that includes protein -- for example, an egg on whole-wheat toast -- to boost metabolism and maintain your energy level throughout the day. After sleeping, and thus fasting, for seven or eight hours, your body's metabolic rate has decreased and requires fuel to get it moving again. Eat small meals that include protein, such as a salad with 4 oz. of chicken. Eat healthy snacks, such as a handful of nuts or low-fat yogurt, throughout the day to prevent glucose levels from rising and falling dramatically.

• 2

  Take sips from a 2-liter bottle of water throughout the day. Dehydration leads to fatigue. Avoid drinking too much coffee; it will keep you up at night as well as dehydrate your body.

• 3

  Go outside for a 10-minute walk. Outdoor light will boost your spirits, while walking will increase your alertness and your energy level.

• 4

  Take a short break to connect with friends for uplifting conversation. Maintain positive thoughts and avoid people who sap your energy. Stress from negativity leads to the creation of cortisol, the hormone that makes you tired.

• 5

  Take a 20-minute nap or find a quiet space for meditation or deep-breathing exercises. Close your eyes, inhale through your nose and exhale through you mouth. If you practice aromatherapy, inhale citrus, ginger or peppermint essences to feel energized.