Get enough sleep - 7 to 8 hours of good quality sleep is the best thing you can do to keep alert and energetic throughout the day. Aside from sleep duration, sleep routine is also super important. Having a consistent sleeping routine, which means going to bed and waking at roughly the same time every day, helps to regulate your awake and sleep hormones, so you are alert at the right time of the day and sleepy as bed time approaches.
Get active- physical activity can protect us against low energy and fatigue.
Eat a well balanced diet- this will ensure a steady supply of energy across the day, preventing those highs and lows. Make sure to prepare your snacks in advance so you always have something on hand when you feel hungry.
Keep hydrated- enough fluid throughout the day can stave off fatigue and improve alertness. Aim for 2L per day, if you struggle with this start with less and slowly build up.
Caffeinate - one of the most widely used “pick me ups” in the world, caffeine increases alertness and energy. But tread carefully...too much is not a good thing in this case, it will keep you up during the night, making you feel even more fatigued the next day. Strategically time your coffees in the morning and early afternoon so you’re not up all night.
Lu, S. (2015). Too much coffee? https://www.apa.org. [online] Available at: https://www.apa.org/gradpsych/2015/11/coffee.
Puetz, T.W. Physical Activity and Feelings of Energy and Fatigue. Sports Med 36, 767–780 (2006). https://doi.org/10.2165/00007256-200636090-00004.