Small doses of physical activity have been shown to be more effective in boosting energy than caffeine in sleep-deprived people assigned female at birth. So when you hit a wall, spend 10 minutes walking around the block, up and down the stairwell, or even finding a corner to do jumping jacks and pushups.

You'll return to the tasks at hand feeling more alert and energized from within. Mint can do more than just freshen your after-lunch breath. Studies have shown that the smell of peppermint can lessen fatigue and increase mental alertness.

Try drinking a cup of peppermint tea , chewing a piece of minty gum, or keeping a bottle of peppermint essential oil by your desk and dabbing it right underneath your nose. Essential oils can be strong, so you only need a small drop to get those energizing effects. Fats have gotten a bad reputation, but there is more research about how some fats— mono and polyunsaturated fats included—are beneficial for overall health.

Fat also happens to be the most energy-efficient fuel source for the body, providing a sustained boost that won't leave you crashing.

Good fat sources to consume mid-afternoon include avocado, macadamia nuts, or nut butter paired with fruit. Sometimes, even though lunch was only a few hours ago, a lack of afternoon energy can signal that you need more food.

This is especially true if you didn't sleep well the night before, got in a rigorous morning workout, or are about to start menstruating. In those moments, a protein-rich snack will help fuel you through the afternoon and provide stable energy levels so you don't get to dinnertime ready to eat the whole house.

Eggs, in particular, are loaded with B vitamins, which are essential for energy production. Hard boil your own, or try pre-packaged eggs for an easy on-the-go option. Other good protein-rich snacks are nuts and jerky. While it's never a good idea to drink large amounts of caffeine in the afternoon, small doses can provide just the right amount of lift that won't keep you up at night.

So, what are your best options for a beverage that will rev you up the proper amount? A cup of green tea is a fantastic choice since it contains the compound L-Theanine, which helps promote relaxation and balances out caffeine jitters.

Eating high-fiber foods instead of sugary ones helps your body absorb carbohydrates at a slower rate and avoid the all-too-popular sugar crash. Add whole grains and fiber-rich vegetables to your lunch for increased energy.

A great snack option for the afternoon slump is a banana or a cup of fresh raspberries to help boost your energy without affecting your evening.

Vitamins and minerals are an essential part of a balanced diet. In particular, vitamin C, B vitamins, and magnesium can help your energy levels. To gain these from food, try eating a handful of nuts cashews and almonds are top-notch , a small orange, a hard-boiled egg, and adding fish to your diet.

Staying hydrated is important for many reasons, including our energy levels. A lack of water can affect your concentration and make you feel tired. Sometimes, fatigue is a sign of thirst. Try drinking a cold glass of water when feeling sluggish, but also be sure to drink enough water throughout the day.

If plain water isn't your thing, infuse the water with fruit for a boost of flavor and to help you increase your daily water intake. There's a reason why breakfast is called the most important meal of the day. After fasting through the night, your body needs to refuel with essential nutrients.

And skipping breakfast has been shown to affect cognitive function. To help you stay alert throughout the day, try eating a healthy breakfast full of protein, whole grains, and fruit. Avocado toast is an excellent quick breakfast that will help fuel your day. Oatmeal or yogurt with fruit or granola is also a great option.

If you're able, a power nap may be exactly what you need to help you get over the afternoon slump. Not only does napping help your attention and physical performance, but it can also reduce stress and fatigue.

How long is a power nap? Studies have shown that a minute nap is the perfect duration to counteract the effects of the day. We've mentioned how protein, healthy fats , and fiber all contribute to an energy boost.

Combining all three into a power snack is the perfect way to beat afternoon fatigue. Try packing a snack of nut butter with whole grain crackers, yogurt with nuts, or cheese and fruit.

Unsurprisingly, stress is a huge factor when it comes to your mood. But it can also affect your energy, making you mentally and physically tired. However, there are ways to combat this energy killer. Try the following ways to reduce stress and increase energy levels.

St-Onge MP, Roberts A, Shechter A, Choudhury AR. Fiber and saturated fat are associated with sleep arousals and slow wave sleep. J Clin Sleep Med ;12 1 — Derek D.

Randolph, Patrick J. Stair walking is more energizing than low dose caffeine in sleep deprived young women. Volume , , Pages doi: Li Z, Wu F, Shao H, Zhang Y, Fan A, Li F.

Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise? A Biochemical Indicator Test in Rats. Evid Based Complement Alternat Med. Harvard Medical School. The truth about fats: The good, the bad, and the in-between. Harvard Health Publishing. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review.

Deep breathing is a great way to alleviate stress and help you focus. Fill up your lungs with air, letting your chest and belly rise, and allow your abdomen to fully expand. Then, slowly exhale through your mouth.

Keep taking deep breaths in and out until you feel recharged. Play some upbeat music. Music can stimulate memories and increase your ability to focus.

According to Johns Hopkins Medicine, music improves memory function and engages your brain. Stay hydrated. Drink In addition to the numerous and necessary health benefits of drinking water, it improves your brain function and keeps you feeling energized. National Institutes of Health Go to source Dehydration leaves you feeling tired and reduces your energy level.

Eat several small meals a day instead of 3 big meals. Small, frequent meals help your metabolism work more efficiently. This helps your body utilize all the nutrients in your food for fuel! Ever eaten a giant meal and felt like you had to lie down the rest of the day?

It wasn't in your head! Overeating can leave you feeling lethargic and distracted and contributes to stress in the long term. Go to source Avoid eating close to bedtime so that you don't disrupt your sleep. Eat a diet rich in essential fatty acids. Including Omega-3s and other fatty acids in your diet can improve cognitive function.

You can also try nuts and seeds like chia seeds, flaxseeds, and walnuts to get a healthy dose of Omega-3s. Take breaks from social media. Constant access to the internet makes it hard to concentrate. Try limiting yourself to 30 minutes a day and see if you start feeling more alert in your daily life.

Focus on the present through meditation. If you're distracted by your thoughts, try meditation. Meditation helps you regain your focus by returning to the present moment. Both of these help you take back control of your thoughts and remain alert! To start, try sitting in a comfortable space for 5 minutes.

Close your eyes and take deep breaths. Focus on only your breaths, letting your thoughts come and go without attachment. Try crossword puzzles and other fun brain teasers. Games like crossword puzzles or Sudoku can improve your focus. Regular participation in crossword puzzles, for example, has been linked to a decreased risk of developing dementia later in life.

National Institutes of Health Go to source The findings suggest that activities like these exercise your brain, providing mental stimulation and improving alertness over time. Think of it as a brain workout! Perk up with a little caffeine.

Use caffeine in moderation, though. Coffee and energy drinks can really help boost your energy, but drinking too much can disrupt your sleep. Limit yourself to one cup of coffee in the morning, and don't drink any caffeinated beverages after pm. Switch to tea in the afternoon if you need a refreshing, hot beverage.

If you're especially sensitive to caffeine, don't have any after pm. Due to the effects of caffeine withdrawal fatigue and irritability , consider cutting back gradually. If you have three cups a day, for example, limit yourself to one cup in the morning instead.

Limit your intake of alcohol. Alcohol affects your sleep, which disrupts your concentration. Alcohol is a central nervous system depressant, and studies show it can make you sleepy with consistent use. To increase alertness, limit the number of alcoholic drinks you consume.

When you're out with friends, for example, stick to drinks. Recreational drugs and cigarettes can also affect your ability to stay alert. Though they may help you focus in the short term, long-term use can leave you feeling lethargic and distracted.

Diffuse essential oils in the room. Some studies show that essential oils can boost your alertness. According to the National Institute of Health, smelling oils can stimulate the smell receptors in your nose. National Institutes of Health Go to source For increased alertness, smell peppermint and citrus scents like lemon.

National Institutes of Health Go to source Essential oils are potent and can cause skin reactions to those with sensitive skin. Use a diffuser to disperse the essential oil into the air. Although some studies support the use of aromatherapy for alertness, more research needs to be done to determine its efficacy and limitations.

National Institutes of Health Go to source. George Sachs, PsyD Licensed Psychologist. George Sachs, PsyD. If you're really just struggling with work, it may not necessarily be a problem with alertness, but motivation.

I'd recommend trying to externalize your motivation. So, if you want to write a novel, you'd join a writing class.

If you wanted to be more organized, you might put alarms on your phone to remind you to stick to your schedule. If you can find a way to do something like this at work, you might have a much easier time getting things done.

We're glad this was helpful. Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more.

Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Support wikiHow Yes No. Not Helpful 1 Helpful 1. It may be very simple, but have you tried getting more sleep?

It sounds like you may just not be getting enough sleep. Beyond that, you might consider a morning cup of coffee. Not Helpful 0 Helpful 3. Include your email address to get a message when this question is answered. In a pinch, splashing a little cold water on your face is a natural way to wake yourself up and increase alertness.

Thanks Helpful 6 Not Helpful 0. Submit a Tip All tip submissions are carefully reviewed before being published. You Might Also Like. Seeing When Thinking of Someone: Meanings And What to Do. What Is Existential Intelligence?

Plus, How to Cultivate It. How to. How to Set and Stick to Intentions with Examples. Licensed Psychologist. Expert Interview. More References About This Article.

Co-authored by:. Co-authors: Updated: January 30, Categories: Attention and Concentration. Medical Disclaimer The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment.

Good fat sources to consume mid-afternoon include avocado, macadamia nuts, or nut butter paired with fruit. Sometimes, even though lunch was only a few hours ago, a lack of afternoon energy can signal that you need more food. This is especially true if you didn't sleep well the night before, got in a rigorous morning workout, or are about to start menstruating.

In those moments, a protein-rich snack will help fuel you through the afternoon and provide stable energy levels so you don't get to dinnertime ready to eat the whole house. Eggs, in particular, are loaded with B vitamins, which are essential for energy production.

Hard boil your own, or try pre-packaged eggs for an easy on-the-go option. Other good protein-rich snacks are nuts and jerky. While it's never a good idea to drink large amounts of caffeine in the afternoon, small doses can provide just the right amount of lift that won't keep you up at night.

So, what are your best options for a beverage that will rev you up the proper amount? A cup of green tea is a fantastic choice since it contains the compound L-Theanine, which helps promote relaxation and balances out caffeine jitters. Eating high-fiber foods instead of sugary ones helps your body absorb carbohydrates at a slower rate and avoid the all-too-popular sugar crash.

Add whole grains and fiber-rich vegetables to your lunch for increased energy. A great snack option for the afternoon slump is a banana or a cup of fresh raspberries to help boost your energy without affecting your evening. Vitamins and minerals are an essential part of a balanced diet.

In particular, vitamin C, B vitamins, and magnesium can help your energy levels. To gain these from food, try eating a handful of nuts cashews and almonds are top-notch , a small orange, a hard-boiled egg, and adding fish to your diet. Staying hydrated is important for many reasons, including our energy levels.

A lack of water can affect your concentration and make you feel tired. Sometimes, fatigue is a sign of thirst. Try drinking a cold glass of water when feeling sluggish, but also be sure to drink enough water throughout the day.

If plain water isn't your thing, infuse the water with fruit for a boost of flavor and to help you increase your daily water intake. There's a reason why breakfast is called the most important meal of the day.

After fasting through the night, your body needs to refuel with essential nutrients. And skipping breakfast has been shown to affect cognitive function. To help you stay alert throughout the day, try eating a healthy breakfast full of protein, whole grains, and fruit.

Avocado toast is an excellent quick breakfast that will help fuel your day. Oatmeal or yogurt with fruit or granola is also a great option. If you're able, a power nap may be exactly what you need to help you get over the afternoon slump. Not only does napping help your attention and physical performance, but it can also reduce stress and fatigue.

How long is a power nap? Studies have shown that a minute nap is the perfect duration to counteract the effects of the day. We've mentioned how protein, healthy fats , and fiber all contribute to an energy boost.

Combining all three into a power snack is the perfect way to beat afternoon fatigue. Try packing a snack of nut butter with whole grain crackers, yogurt with nuts, or cheese and fruit.

Unsurprisingly, stress is a huge factor when it comes to your mood. But it can also affect your energy, making you mentally and physically tired. However, there are ways to combat this energy killer. Try the following ways to reduce stress and increase energy levels. St-Onge MP, Roberts A, Shechter A, Choudhury AR.

Fiber and saturated fat are associated with sleep arousals and slow wave sleep. J Clin Sleep Med ;12 1 — Derek D. Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.

Read more about how to lose weight. The website of the Royal College of Psychiatrists has information on sleeping well. Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:. Read more about how to relieve stress.

There's some evidence that talking therapies such as counselling or cognitive behavioural therapy CBT might help to fight fatigue, or tiredness caused by stress, anxiety or low mood. See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist.

Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness. 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.

If you do want to cut caffeine out of your diet completely then the charity The Sleep Charity recommends you reduce your intake gradually. Trying to suddenly stop can lead to insomnia and headaches.

Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full 8 hours. Cut down on alcohol before bedtime.

You'll get a better night's rest and have more energy. Maybe it was cranking the music and dancing around the room, or chasing your dog around the house.

So take your kids to the playground, bust out a game of charades with friends, or sign up for a local sports league. Research backs her up: A review of 16 studies concluded acupuncture could be effective in treating chronic fatigue—even more so than herbs or stimulants.

More research showed that a treatment helps the brain transition into an alpha and theta state—and out of a beta, or stressed, state—which helps the body heal and restore itself naturally.

When you meal prep for the week , consider including fish that are rich in omega-3 healthy fats two to three times a week, suggests Shahzadi Devje , registered dietitian. Opt for certified wild and sustainable seafood options, as Devje says they're usually healthier for you and more eco-friendly.

Other high-fiber fruits? Raspberries, bananas, and oranges, reports the Mayo Clinic. Key tip: "It can take about one hour per serving to clear the alcohol out of your system," Heneghan says, so if you do pour a glass, drink lots of water and try not to hit the hay until it's flushed out.

For more stories like this, sign up for our newsletter. Samantha Lefave is an experienced writer and editor covering fitness, health, and travel.

She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World , Bicycling , Outside , Men's Health and Women's Health , Cosmopolitan , Glamour , and more.

How to Get Rid of Whiteheads. Growing Confidence Is About What You Tell Yourself. How to Finally Relax. The Benefits of Being Single. Your Gray Hair Lowlights Guide.

Vagus Nerve. Is This Intuition or Anxiety? Dry, Damp, or Back to Normal Drinking?

If you have to sit for extended periods during the day, get up and stretch every 30 minutes to get your blood flowing again. Get creative to add more movement to your life. Stand up while watching TV at home or go on a walk with your coworkers for a meeting instead of staying in the office.

Take a few deep breaths to recenter yourself. Deep breathing is a great way to alleviate stress and help you focus. Fill up your lungs with air, letting your chest and belly rise, and allow your abdomen to fully expand. Then, slowly exhale through your mouth.

Keep taking deep breaths in and out until you feel recharged. Play some upbeat music. Music can stimulate memories and increase your ability to focus.

According to Johns Hopkins Medicine, music improves memory function and engages your brain. Stay hydrated. Drink In addition to the numerous and necessary health benefits of drinking water, it improves your brain function and keeps you feeling energized. National Institutes of Health Go to source Dehydration leaves you feeling tired and reduces your energy level.

Eat several small meals a day instead of 3 big meals. Small, frequent meals help your metabolism work more efficiently. This helps your body utilize all the nutrients in your food for fuel! Ever eaten a giant meal and felt like you had to lie down the rest of the day? It wasn't in your head!

Overeating can leave you feeling lethargic and distracted and contributes to stress in the long term. Go to source Avoid eating close to bedtime so that you don't disrupt your sleep. Eat a diet rich in essential fatty acids. Including Omega-3s and other fatty acids in your diet can improve cognitive function.

You can also try nuts and seeds like chia seeds, flaxseeds, and walnuts to get a healthy dose of Omega-3s.

Take breaks from social media. Constant access to the internet makes it hard to concentrate. Try limiting yourself to 30 minutes a day and see if you start feeling more alert in your daily life.

Focus on the present through meditation. If you're distracted by your thoughts, try meditation. Meditation helps you regain your focus by returning to the present moment.

Both of these help you take back control of your thoughts and remain alert! To start, try sitting in a comfortable space for 5 minutes. Close your eyes and take deep breaths. Focus on only your breaths, letting your thoughts come and go without attachment. Try crossword puzzles and other fun brain teasers.

Games like crossword puzzles or Sudoku can improve your focus. Regular participation in crossword puzzles, for example, has been linked to a decreased risk of developing dementia later in life.

National Institutes of Health Go to source The findings suggest that activities like these exercise your brain, providing mental stimulation and improving alertness over time. Think of it as a brain workout! Perk up with a little caffeine. Use caffeine in moderation, though. Coffee and energy drinks can really help boost your energy, but drinking too much can disrupt your sleep.

Limit yourself to one cup of coffee in the morning, and don't drink any caffeinated beverages after pm. Switch to tea in the afternoon if you need a refreshing, hot beverage.

If you're especially sensitive to caffeine, don't have any after pm. Due to the effects of caffeine withdrawal fatigue and irritability , consider cutting back gradually.

If you have three cups a day, for example, limit yourself to one cup in the morning instead. Limit your intake of alcohol. Alcohol affects your sleep, which disrupts your concentration. Alcohol is a central nervous system depressant, and studies show it can make you sleepy with consistent use.

To increase alertness, limit the number of alcoholic drinks you consume. When you're out with friends, for example, stick to drinks. Recreational drugs and cigarettes can also affect your ability to stay alert.

Though they may help you focus in the short term, long-term use can leave you feeling lethargic and distracted. Diffuse essential oils in the room. Some studies show that essential oils can boost your alertness.

According to the National Institute of Health, smelling oils can stimulate the smell receptors in your nose. National Institutes of Health Go to source For increased alertness, smell peppermint and citrus scents like lemon.

National Institutes of Health Go to source Essential oils are potent and can cause skin reactions to those with sensitive skin. Use a diffuser to disperse the essential oil into the air. Although some studies support the use of aromatherapy for alertness, more research needs to be done to determine its efficacy and limitations.

National Institutes of Health Go to source. George Sachs, PsyD Licensed Psychologist. George Sachs, PsyD. If you're really just struggling with work, it may not necessarily be a problem with alertness, but motivation. I'd recommend trying to externalize your motivation.

So, if you want to write a novel, you'd join a writing class. If you wanted to be more organized, you might put alarms on your phone to remind you to stick to your schedule. If you can find a way to do something like this at work, you might have a much easier time getting things done.

We're glad this was helpful. Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more. Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you.

Support wikiHow Yes No. Not Helpful 1 Helpful 1. It may be very simple, but have you tried getting more sleep? It sounds like you may just not be getting enough sleep. Beyond that, you might consider a morning cup of coffee.

Not Helpful 0 Helpful 3. Include your email address to get a message when this question is answered. In a pinch, splashing a little cold water on your face is a natural way to wake yourself up and increase alertness.

Thanks Helpful 6 Not Helpful 0. Submit a Tip All tip submissions are carefully reviewed before being published. You Might Also Like. Seeing When Thinking of Someone: Meanings And What to Do. What Is Existential Intelligence? Plus, How to Cultivate It. How to. How to Set and Stick to Intentions with Examples.

Licensed Psychologist. Expert Interview. More References About This Article. Co-authored by:. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels.

Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.

On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health. In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.

In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class.

However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health. Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition.

Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury. Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease.

Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Natural Ways to Boost Your Energy Levels.

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Rachael Ajmera, MS, RD and Helen West, RD — Updated on May 9, Get more sleep.

Reduce stress. Move more. If you smoke, consider quitting.