If only we could bounce out of bed every morning, whistling and feeling fully rested, life would be a lot easier. Your energy levels largely determine how much you can accomplish in a day, and it naturally affects your mood.

We all feel exhausted sometimes, but if this happens regularly, it's a good idea to find a sustainable way to combat your daily slump. This blog post offers 7 scientifically proven tips to help you get through your day feeling energized again.

What can you do for more energy?

1. Drink enough water

According to various studies, we only feel thirsty when we're already 2-3% dehydrated. Since fatigue is one of the symptoms of dehydration, it's very important for your energy levels to drink a glass of water regularly.

2. Exercise daily

Exercise makes you feel fit and vital. However, we understand better than anyone that you're not exactly eager to hit the gym after a bad night's sleep. A little movement can work wonders. For example, get up every 20 minutes to walk around your house or office, do a few jumping jacks, or do some quick stretches. You'll soon notice you feel more awake.

3. Good nutrition

Food is an important source of energy for your body. By providing your body with protein-rich foods like chicken, legumes, or nuts, you provide yourself with sustainable energy. Your body takes much longer to break down proteins, which results in a slower energy release. There are also many foods that have a negative effect on your energy levels, such as (fast) sugars and lots of coffee, so be careful when snacking!

4. Don't forget your vitamins

Iron deficiency is also a common cause of fatigue. So make sure your diet includes plenty of iron-rich foods. Think meat, fish, bread, and potatoes. These are also packed with B vitamins, which provide extra energy for tiredness and fatigue. Still having trouble incorporating these into your daily diet? Then try Yummygums Energy ! These delicious cola gummies contain an energizing blend of B vitamins and plant extracts.

5. Enjoy the sunny days

Sunlight is always a good idea, especially on days when you're feeling tired. The sun helps you produce vitamin D, which has a positive effect on muscle function and boosts your energy levels.

6. Brain training

Research from Psychological Science shows that you get more energy when you put your brain to work. There are many exercises and games that give your brain a good workout, such as checkers and sudoku. Perhaps this is a good sign to schedule that brainstorming meeting with your colleagues.

7. Time to have some fun!

We've known for a long time that laughter is healthy, of course, but research from the University of Nebraska-Lincoln shows that it also has a positive effect on your energy levels. A fit of laughter releases endorphins, which reduce stress and sharpen your focus. A great excuse to binge that funny show when you get home.