When you’re feeling tired and sluggish, it can be tempting to reach for a caffeine or sugar fix to give you a quick, temporary energy boost. But there are more effective and healthier ways to boost energy naturally for the long-term. And when you feel more energized, you tend to feel happier and more productive.

Try these eight natural ways to help boost energy for optimal physical and mental health.

Get enough sleep consistently each night, aiming for at least seven hours of shut eye. For a better night’s sleep try going to bed at the same time each night and reducing screen time before bed. To increase energy during the day, try taking a 20- to 60-minute power nap.
Eat for energy by ensuring your body gets enough nutrients with a balanced diet. Try to avoid skipping meals since that can cause blood sugar levels to drop, leading to fatigue. When looking for foods that naturally boost energy, try adding more grains to your diet to help keep blood sugar balanced and energy levels constant. Reach for between-meal snacks that contain a mix of protein, healthy fats and fiber for a natural energy boost. Stay away from processed foods that can quickly zap energy levels.
Stay hydrated by drinking plenty of water throughout the day since even slight dehydration can leave you feeling lethargic and tired. Even if you don’t feel thirsty, drinking a cool glass of water can boost your energy.
Exercise regularly to increase your energy levels. While it might sound counter-intuitive to exercise when you’re feeling tired, exercising increases energy by boosting your body’s oxygen capacity. Exercising also boosts endorphins, which can boost mood and energy levels.
Spend time outdoors in fresh air and Vitamin D filled sunshine. Even a short walk outside can instantly make you feel more refreshed.
Declutter your mind by delegating tasks and keeping a calendar and to-do list. Try to avoid information overload, which can increase mental fatigue and contribute to feelings of physical exhaustion.
Take steps to minimize energy-draining stress with meditation, journaling, yoga or other self-care techniques. Doing things that help you relax helps reduce tension and increase energy levels.
Maintain healthy social connections by spending time with upbeat, positive people who lift your spirits and your energy levels. Embrace social activities you’re passionate about while scaling back on the ones you’re not.

If you’ve tried the natural ways to increase energy above and still feel consistently tired or have low energy — even after a good night’s sleep — it’s a good idea to schedule an appointment with your doctor for a thorough medical exam. Ongoing low energy levels could indicate a thyroid issue, nutrient deficiency such as low magnesium or iron, or other health issues.

The CareCredit credit card is an easy way to pay for doctor’s appointments, lab tests, treatments, products and even exercise equipment at locations nationwide.* Use the Acceptance Locator or download the CareCredit Mobile App to find a provider or retailer near you that accepts CareCredit.