If you’re tired of waking up tired, 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. LGC has been around for two decades, so we know a thing or two about fueling up for your day. Learn how to adjust your diet so you can sleep better at night and feel great all day and be done waking up tired.

Tired of Waking Up Tired? Here’s 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. If you’re waking up tired, this is a great way to give yourself a jump start.

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. Once your body is use to this adjustment, you’ll be waking up tired less.

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.