Eat light snacks between meals: a handful of nuts, yogurt, fruit, cottage cheese. This stabilizes sugar levels and prevents “energy dips”.
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Do not eat a heavy dinner. It overloads digestion and interferes with sleep. Have dinner 2-3 hours before bedtime. Better – light: vegetable soup, fish with vegetables, omelet.
Avoid caffeine after 2:00 PM. It can interfere with sleep, and lack of sleep is the main cause of fatigue. If you need coffee, drink it before lunch, without sugar.
Move. Physical activity increases energy. A walk after eating, 5 minutes of stretching, climbing stairs – all this helps the blood circulate and the brain receive oxygen.
Sleep 7-8 hours. Sleep is fuel for energy. Without it, no diet will help. Create a routine: go to bed and get up at the same time.
And finally, listen to your body. If you are tired, perhaps you need rest, not coffee. Energy is not about “squeezing”, but about balance. When you eat right, sleep and move – energy comes by itself.
