The effects of caffeine on the body can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping.

Have a drink of water. Dehydration can leave you feeling drained and fatigued. You don't necessarily have to follow the "eight glasses a day" rule, but you do want to drink enough water to keep your body well hydrated. You can tell you're well hydrated when you don't feel thirsty and your urine is light-colored. Try to get to the fridge or water cooler for a refill every few hours. The walk there will also help you wake up. A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices. Iron-poor diet: The richest sources of iron in the diet include meat and seafood. For this reason, iron requirements for vegans are 1.8 times higher than for people who eat meat.Wang, N., Jiang, S., Zhang, Z., Fang, H., Xu, H., Wang, Y., & Chen, X. (2018, October 15). Malus sieversii: The origin, flavonoid synthesis mechanism, and breeding of red-skinned and red-fleshed apples. Horticulture Research, 5(1), 70 Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish and dairy products. Many foods are also fortified with B12, allowing most Americans to meet their vitamin B12 needs by consuming a balanced diet containing foods rich in B12 ( 23). Melatonin is a natural hormone that plays a role in sleep. It’s produced and released depending on the time of day — rising in the evening and falling in the morning.

A study in the journal Antioxidants notes that young adult male students who have higher levels of vitamin C may also have better mood and may be less likely to experience confusion, anger, or depression. 7. Dark berries Molfino, A., Gioia, G., Fanelli, F. R., & Muscaritoli, M. (2014, October 3). The role for dietary omega-3 fatty acids supplementation in older adults. Nutrients, 6(10), 4058–4072 Belt out your favorite tune. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you're at work and don't want to face your co-workers' puzzled stares, you might want to save your vocal stylings for the car. However, there is no evidence that suggests supplementing with B12 — or any of the B vitamins, for that matter — can boost energy in people who have adequate levels ( 23). Summary

The Boost app.

Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food. 11. Eggs You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week and should try to have several alcohol-free days each week.

Boost came joint 10th (along with British Gas) out of the 16 energy companies rated by 10,197 members of the public in the annual Which? energy companies customer satisfaction survey. Do a downward dog. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter.But combining L-theanine with caffeine as a supplement may be an easy way to prevent these side effects. It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired ( 22). CoQ10, which stands for coenzyme Q10, is made naturally in the body. CoQ10 comes in a few forms, including ubiquinone and ubiquinol. They are ubiquitous in the body, meaning they’re found in all cells.