Feeling tired and unmotivated during the day? Check out what experts know will help you be more productive all day.

1. Get Plenty of Rest

One factor leading to greater productivity is quality sleep. While we all know sleep is important to our wellbeing, it’s hard to set aside the time. How can we set aside the time to rest instead of staying up late or getting up early to work? Perhaps we need to know more about how sleep is vital to the human body’s ability to function. The International Journal of Environmental Research and Public Health published an article that stated sleep lead to higher productivity among workers, the production of better products, less conflict in the workplace, and fewer cases of absenteeism and presenteeism. So instead of staying up late tonight, go to bed early, knowing you can be more productive following a good night’s rest.

2. Enjoy a Healthy Diet

What you eat, and when you eat it, is important to your overall productivity. A day should start with a good, healthy breakfast. A well-rounded breakfast should include fats, proteins, and carbohydrates. Eating too many carbohydrates in the morning leads to less energy later, but not enough carbohydrates does not give your body the energy it needs to function. So, find a balance that will start your day out right. Foods like oatmeal, eggs, or bananas can be part of a healthy breakfast that will help you stay productive throughout the day.

What about the rest of the day? Another part of a good morning routine should be packing or planning your lunch. Be sure to avoid foods high in sugar or salt. Steer away from junk food. Fast food tends to make people more tired, and less productive, than healthier choices. Also, that afternoon or evening cup of coffee can make you feel more tired when the caffeine wears off as the day progresses. Try out snacks between meals to give you an extra energy boost. Carrots, nuts, and fresh fruit are great small snacks that can energize you and motivate you to keep working.

3. Stay Hydrated

Drinking water throughout the day is a simple, and effective, way to stay more productive. Having a glass of water throughout the day is part of a healthy lifestyle that encourages productivity. Many people are dehydrated every day, which is a risk to both physical health and productivity. Dehydration can lead to a decrease in cognitive function. Shockingly, even being 1-3% dehydrated is associated with an unhappy attitude and short-term memory loss.

A study published by the University of East London stated that people who drank a cup of water with their breakfast were 14% more productive than those who just ate a simple breakfast. So, grab your water bottle and bring it along with you, and have a great day!