Your late winter low-energy low-mood might have something to do with the weather. But chances are, there’s more to it. When your energy is low, it’s difficult to concentrate on work and easier to become frustrated or aggravated with the little things. Plus you’re hungrier, thirstier, and need more water and nutrients just to keep you going. Two pieces of good news: 1. It’s spring now! And 2. You can actually boost your energy naturally. We all need a little pick-me-up every once in a while—so before you down another shot of espresso, try these: 

Prioritize sleep

Sleep is key to enhancing and restoring brain function. Sleep improves cognition, ability to concentrate, and increases productivity. Prioritize getting at least seven hours of sleep each night. Set a bedtime reminder on your phone and a hard-and-fast no screentime rule at least 30 minutes before bed. To get better, uninterrupted sleep, avoid drinking water the hour before bed (so you don't wake up during the night) and set a time to cut off your caffeine intake—at least four or five hours before your scheduled bedtime. 

Move your body

Getting enough regular exercise reduces fatigue, helps you get quality sleep, and can even improve your emotional well-being. Find a physical activity you look forward to each day—it doesn’t have to be going to the gym. Stroll through your neighborhood, garden in your yard, ride your bike, go swimming, or dance in your kitchen while you’re cooking. 

Drink up

Dehydration can make you feel sluggish or more tired than normal. Get energized by drinking more water. Simple! Drink at least a glass of water every hour, all day long. 

Eat well

For more, sustained energy, consider replacing highly processed foods for those that have a low glycemic index—meaning the sugars are absorbed at a slower rate. Foods that fuel include fiber-rich veggies like artichokes and broccoli, whole grains like quinoa, and nuts like walnuts and almonds. 

Check your stress

Over time, stress takes a negative toll on your physical and mental health and can lead to insomnia and low energy levels. Finding a mindful practice can help you control and reduce stress and anxiety. Try a guided meditation, take 5-10 minutes out of your day to do some breathwork, find a yoga class that calms your mind, or start a gratitude journal.