There are few things more frustrating than fighting a lack of energy, especially when you really need it. Lagging behind and dragging your feet can have detrimental effects on both your work and personal life and can get in the way of you being able to achieve your goals. 

If you’re constantly lacking in energy and find yourself chronically tired, there might be more going on than just a sleepless night. Your own lack of energy can be due to a number of factors ranging from poor sleep quality to a vitamin deficiency.  

So instead of gulping down yet another cup of coffee, try these energy-boosting tips instead to light a fire under you and power you through the day.  

1. Make sure you’re getting enough quality sleep. 

Being well-rested and ready to go all day actually starts the night before. Even if you’re putting in the hours and feel like you’re sleeping enough, poor sleep quality might be leaving you more tired than ever. 

To ensure that you’re getting high-quality sleep, set aside the screens and disruptive blue light devices, and give yourself a couple of hours to unwind and fully relax before hitting the hay. It may also be helpful to have your sleep quality evaluated.  

2. Watch that extra cup of coffee.

While many of us naturally turn towards the second (or third, or fourth …) cup of coffee or energy drink to get us going, a caffeine excess can sometimes leave us buzzing without really giving us the focus and clarity that we’re looking for. Even worse, it might also disrupt your sleep and further contribute to the cycle of tiredness.

Even worse, it might also disrupt your sleep and further contribute to the cycle of tiredness. However, there are other ways you can take caffeine, for example by using a caffeine inhaler. You might be asking can you vape caffeine? The answer is yes, and you can try this method if you want to boost your energy levels fast. It acts like coffee or an energy drink, but without all the sugar and calories.

3. Avoid the dreaded sugar crash. 

Similar to how we tend to keep reaching for the caffeine, we are also often tempted to get a quick boost from simple carbohydrates like sweets. These sugary foods might give us a temporary boost, but it oftentimes ends with a crash a couple of hours later as your body struggles with your fluctuating blood sugar. 

Avoid eating sugary and high-carb meals, especially towards the beginning and middle parts of your day to avoid a disruptive midday crash. 

4. Keep an eye on your diet quality. 

In addition to avoiding quality-poor carbs, you should also be making sure that the rest of your diet is nutrient-dense to maximize your energy levels. 

Vitamins B and D are especially crucial for maximizing your energy levels, so make sure to eat a balanced diet rich in vegetables and lean protein to diversify and increase your vitamin intake. 

It can also be hard to determine whether or not you’re actually getting enough of your micronutrients, so you might consider taking an at-home blood test like Base to pinpoint exactly which, if any, deficiencies you might be experiencing. 

5. Get moving. 

Not only is exercise important for cardiovascular health, muscle maintenance, and weight management, but it can also be just the energizing boost you need to get you through the day. 

Quality movement will get your blood pumping and boost your feel-good endorphins. 

Start off your day with a heart-racing workout or get up and do a quick workout once you start to flag. Even just taking a walk around the block will help.  

Not sure what’s getting in the way of your productivity? Try Base! This at-home hormone test makes it easy to track your nutrition levels, sleep quality, and other biomarkers to determine what’s getting in the way of you and your energy levels, plus it gives you specific and personalized tips to solve the problem at the source. 

AUTHOR BIO: Erica Digap is a freelance writer specializing in nutrition science, fitness, and health. After receiving her BSc in Clinical Nutrition and working in the corporate diet industry, she decided to set forth and use her experience to inspire readers to make lasting, healthy changes.