Everyone feels run down from time to time, especially when we’re working long hours or burning the midnight oil a little too often.

But when occasional bouts of tiredness turn into a seemingly constant fog of fatigue, there may be something else going on.

If all the sleep in the world doesn’t seem to make any difference, it may be time to take a look at other aspects of your lifestyle.

Our mental, physical, emotional and even spiritual energy, are not gifts. We have to cultivate and maintain them through healthy habits.

If you’re always feeling like you’re running on empty, try a few of these ideas to boost your energy levels.

4 Ways to Boost Your Energy:

1. Eat more protein at lunchtime.

While breakfast is often touted as the most important meal of the day (and it’s certainly essential for giving you the best possible start), your lunch choices are also crucial. If you don’t refuel on the right types of energy in the middle of the day, you’ll soon find yourself in a slump which will continue through the afternoon and into the evening. If you often find yourself feeling drowsy after lunch, try adding more protein to your meal. An equal measure of carbohydrate and protein should give you a surge of long lasting fuel so you can take on the rest of the day.

2. Improve your sleep quality.

It’s fairly obvious that getting too little sleep will make you tired the following day, but if you are sleeping for hours and hours and still waking up tired, there could be an issue with the quality of the sleep you’re getting. If you’re waking up regularly and not getting at least 4 hours of solid sleep at a time, consider trying a magnesium supplement, we suggest from Abundance & Health EU Distributor for Altrient from LivOn Labs. Research has shown that magnesium can help to regulate the body’s natural circadian rhythms, which will improve your quality of sleep.

3. Get more daily exercise.

Many people think that with physical activity you will feel tired. Yes, it takes away physical energy, but momentarily. Physical exercise actually gives you more energy in the long run. While it may seem counterintuitive, getting too much rest and not enough physical exercise can bring your energy levels right down. Moving your body, even if it’s only for short periods, can wake up your body and mind and make you more productive. If you struggle for energy in the morning or afternoon, try and fit in a 15 minute exercise routine before work or during your lunch break. A simple 5 to 10 minute routine with a cycle of 1 minute of jumps, press ups, squats, and lunges followed by 1 rest minute will do wonders.

4. Go on a digital detox.

This may be the hardest of all, but most of us need to learn to step away from technology once in a while. From the smartphone which is always by our side to our work computer, TV, our personal laptop or tablet, we live our lives in front of screens. If you continue to sit in front of screens without a break for too long, you will find that your energy levels drop significantly. Studies have also found a connection between technology and depression and anxiety. While a complete detox might be too much too soon, try setting yourself a target not to use technology for an hour before bed. Once you’ve mastered that, increase it to 2 hours and so on.