Need more energy? You’re not alone. Because as the days get shorter, we’re exposed to less sunlight – which our bodies need to suppress melatonin, the hormone that makes us feel sleepy. So, here are some expert tips, to give you an instant energy boost:

  • Include some protein in your breakfast. Because breakfast sets the stage for the way our blood sugar behaves the rest of the day. Meaning, if you skip breakfast, you won’t be providing any new energy for your brain and muscles. And if you only eat something with refined carbs - like a bagel - you’ll experience a brief sugar spike, followed by an energy crash. So, have a meal that includes at least 10 grams of protein – which is what you’ll get from two hard-boiled eggs. That’ll digest slowly enough to provide steady energy right through your lunch break.

  • Replace your morning coffee with a cup of green tea. A recent study shows that drinking a cup of green tea gives you a longer-lasting energy boost than a cup of coffee. Nutritionists say it’s because green tea contains compounds – called flavanoids - that promote focus and calmness.

  • Take a chat break. It turns out, nothing drains our energy more than routine. That’s because the body needs occasional breaks from our routines to generate new heart and brain cells, and reinforce our memories. That’s why it’s important to get plenty of sleep each day. But if you can’t take naps at work, a new NASA study shows that a 7-minute “chat break” with a coworker may be the next best thing. That’s just long enough to break up your routine, and refocus your energy.