Use caffeine wisely: Although caffeine can boost alertness for certain people, half of the caffeine will still be in your system 3-5 hours after consumption - to avoid impacting your sleep, be sure to consume caffeine wisely and limit your intake in the afternoon.

Drink water: Did you know that being as little as 2% dehydrated can affect your attention span? Staying hydrated is key to feeling your best. Dehydration can lead to tiredness and mood changes, so remember to drink water regularly!

Stress: Stress can negatively affect alertness and how tired we feel. Click here to learn more about stress and relaxation and how to manage it effectively.

Exercise: Getting active can boost alertness and relieve feelings of tiredness. When you exercise you are strengthening your cardiovascular system, so when your heart and lung health improve, you have more energy to tackle daily chores.

Don't smoke: Smoking can drain your energy and leave you feeling more tired. Quitting smoking not only improves your overall health but also boosts your energy levels and alertness. Seek support to make this positive change!

Alcohol intake: Drinking alcohol leads to poor energy levels, especially the day after consumption. Try to watch your consumption and enjoy alcohol in moderation to maintain alertness.

Don’t skip meals: Skipping meals, especially breakfast, can lead to having low alertness and feeling tired throughout the day. Missing any meal during the day can lead to an overall feeling of fatigue by the end of the day.

Complex carbs: Consuming complex carbs can aid in regulating blood sugar levels. When blood sugar levels drop too low, it can affect your alertness, leading to increased hunger, irritability and difficulty concentrating.

A brisk walk: A quick 10-minute walk can increase your energy for up to 2 hours!

If you are frequently low on energy even after a good night’s rest and are concerned, consider reaching out to a healthcare professional to discuss your symptoms.

Consistent sleep schedule: Aim for 7 to 9 hours of sleep a night and set regular bedtimes and wake-up times - including on weekends.

Hot shower or bath: After taking a hot shower or bath, your body temperature cools down, acting as a sleep signal to your brain. This can help decrease the time it takes to fall asleep and result in a deeper sleep.

Audiobook or podcast: Winding down with a calming audiobook or podcast can help your mind settle into a peaceful state.

Dim the lights: Reduce exposure to bright light, including from your smartphone or device, in the evening or close to your bedtime. This can influence the release of melatonin, your body’s natural sleep hormone.

Mindful bedtime: Include gentle bedtime meditation or muscle relaxation to enhance sleep quality.

Sleep diary: Try logging your sleep habits and patterns of what is stopping you from getting enough sleep.

Room temperature: The ideal temperature for sleep is 15-19°C (60-67°F). During the night, your internal temperature drops, meaning that a cooler room helps with better quality sleep.

Limiting tech: Limiting technology in the bedroom can help us relax by reducing distractions. It is better to watch TV, check social media and eat in another room. Additionally, the blue light emitted by gadgets and electronics can interfere with the hormone that helps us sleep. One tip is to wear blue light glasses when using your devices in the evening.

Optimise your sleep environment: Address any environmental factors that may be affecting your rest. Consider using earplugs, an eye mask or blackout curtains to minimise disruptions. If possible, consider upgrading your pillow or mattress, or look for budget-friendly ways to improve comfort. If sleep challenges persist, visiting a sleep specialist could help identify solutions.

Lifestyle suggestions: Regular meals, staying hydrated, mindful alcohol consumption and relaxation or stress-busting techniques all contribute to better sleep.