If you’re sick and tired of waking up feeling exhausted, it’s time to change your eating habits. The food and drink you consume — and the time of day you eat or drink it — directly affects your energy levels.

As one of the top hospitality staffing agencies in the U.S., LGC Hospitality knows a thing or two about fueling up for your shifts. Find out how to adjust your diet so you can sleep better at night and feel great all day.

Five Ways to Eat for Energy

Make Time for Breakfast

The hype is true — breakfast really is the most important meal of the day. Not only will eating a healthy breakfast boost your energy levels, it also has a slew of other benefits, including improved concentration and better weight control.

Sugary cereals and pastries don’t count, as they won’t satisfy your hunger and will cause your blood sugar to crash mid-morning, causing you to feel exhausted. Instead, opt for whole grain toast, eggs and turkey bacon or fresh fruit and Greek yogurt to start your day strong.

Bring Snacks to Work

Going long periods of time without eating causes your blood sugar to crash. Experts recommend eating a healthy snack every two to four hours, so bring an apple, string cheese or a handful of almonds to work with you. Fuel up on every break to feel energized for your entire shift.

Drink More Water

When running around work, making sure you’re drinking enough water is probably the last thing on your mind. However, being even the slightest bit dehydrated can decrease your energy levels. The amount of water you need to stay healthy depends on many factors, including your size. It’s best to weigh yourself, divide the number in half, and drink that many ounces per day.

Stop Eating Junk Food

As with a sugary breakfast, loading up on junk food throughout the day will cause your blood sugar to rise and fall. This will leave you with intermittent bouts of energy, followed by the rapid onset of fatigue. Avoid this by feeding your body with fruits and vegetables, lean meats and whole grains.

Reduce Your Caffeine Intake

When working a night shift, you probably rely on a cup of coffee or two to keep you energized, but this is upsetting your sleep cycle. Drinking caffeine less than six hours before bedtime can keep you up at night, according to a study by the Journal of Clinical Sleep Medicine.

Want to find a hospitality or tourism job that fits your schedule? LGC Hospitality offers exclusive access to openings with top employers, where you can work flexible hours while receiving competitive pay. We have more than 25 offices nationwide, so contact us today to start earning extra cash!