We’ve all been there. Whether you call it the midday blues or the afternoon slump, the struggle is the same. We do our best to make it through the rest of the day, but all we can think about is taking a nap.

Instead of treating the afternoon slump, we prefer to avoid it altogether. Here are some of our favorite tips for eliminating the famous post-lunch energy crash.

1. Eat a healthy breakfast

Breakfast has long been referred to as the most important meal of the day. Use it as an opportunity to start your day off right.

While it might be tempting to stay in bed and skip that first meal, the extra 20 minutes of sleep won’t do much for your energy levels.

Related: How to Use Nutrition to Avoid the Afternoon Slump

2. Get in a routine

It’s no fun having to scour the cabinets every morning while you’re half asleep, looking for something to eat while also getting ready. If you have healthy rituals in place, you don’t have to think much about it, improving your chances of getting the day going with your best foot forward.

3. Find responsible alternatives 

Cleaning up your diet for more energy doesn't require you to reinvent the wheel. You can start with the things you normally eat but try replacing them with more responsible alternatives.

If you’re starting every morning off with an energy drink or a cup of coffee that’s loaded with sugar or sweeteners–an inevitable crash is sure to follow. replacing sugary & artificially sweetened beverages and snacks with more natural, low in sugar foods will help you stay alert through your day for longer.

Caffeine and sugar are okay, but only in moderation. Look for products that contain natural ingredients and responsible amounts of caffeine. 100 mg or less is a great number to shoot for.

For a meal like breakfast, figure out what you like to eat and what allows you to function at your best. Then make sure you always have it in the house, and implement it as part of your ritual.

4. Eat for nutrition, not convenience or satisfaction

Your body doesn’t always care what your taste buds think. To function at its best, it needs foods that are full of nutrients and don’t cause spikes in blood sugar.

To feel your best, choose foods that are plant-based, with minimal additives and animal ingredients. Eating foods that are high in protein can also be helpful for maintaining steady energy levels throughout the day.

Related: How to Use Nutrition to Avoid the Afternoon Slump

5. Get moving

Working out and getting your blood flowing is a known way to increase energy levels. That being said, if working out isn’t your thing, that’s okay.

Moving your body doesn’t have to be difficult. Whether you go for a walk or just make it a point to stretch your muscles during the day, your body will thank you in more ways than one.

6. Drink more water

As one of your body’s most essential needs, the importance of hydration cannot be overstated. If you’re not feeling your best, consider that you may not be getting enough water.

Buy a water bottle and start paying attention to how much water you drink each day. If you find you should be getting more, set some goals and stick to them.

7. Get some sun (Vit. D)

(Our personal favorite) Sunlight and fresh air can serve as a special kind of therapy for almost any ailment, including low energy.

If you’re feeling lethargic, make it a point to get yourself a daily dose of Vitamin D. In cold climates, you can accomplish this by taking a vacation or, more realistically, including more whole food sources of Vit. D in your diet. For those in warmer climates, it might be as simple as taking your lunch breaks outside for some extra warmth and rays.

8. Take healthy breaks

Find a way to break up your day with little doses of things that make you feel good.

Whether this means taking five minutes to call someone you care about or jamming out to your favorite song, make it a point to reward yourself every now and then. Although social media might get your mind off of work, using your breaks to engage with your peers/coworkers can be an incredible way to reset and make new friends.

Photos By: Kevin Grieve, Helena Lopes, icons8, Toa Heftiba, Social.Cut, Becca Tapert, Johnny McClung, Ryan Christodoulou, Bao Truong