If you’re looking for ways to stay awake, try drinking lots of water and eating high-energy foods. But watch out for the mid-afternoon slump! When it comes to boosting your energy , are you eating the right foods?

How to Stay Awake

Drinking coffee is a great way to get that instant hit of caffeine. Did you know that caffeine isn’t actually an essential nutrient, meaning the body doesn’t need it for proper functioning? That doesn’t mean it’s not important though. After all, coffee is the most popular drink on the planet after water!

Caffeine gives you that energy boost by stimulating your nervous system and releasing adrenaline. This gets your heart racing and blood pumping, which can help improve athletic performance.

However too much caffeine will have the opposite effect. Caffeine also reduces the effectiveness of adenosine, a neurotransmitter that tells you when it’s time to go to bed. This is why some people experience sleep problems after drinking too much coffee or other caffeinated drinks.

The good news is you don’t have to rely on caffeine to increase your energy . Your diet can be packed with healthy foods that will give you a great natural energy boost and keep you going throughout the day.

Here’s five energy-boosting foods to add to your diet:

Pumpkin Seeds

These small black seeds are closely related to sunflower seeds . But there’s one big difference between the two – pumpkin seeds are packed with zinc!

Zinc is a trace element that’s important to your immune system. Zinc is very important for wound healing and healthy skin, hair and nails. It also helps maintain your sense of smell and taste. You can get zinc from foods such as oysters, red meat, poultry, eggs, milk and pumpkin seeds.

Many Americans are actually zinc deficient because it’s very difficult to get the recommended daily intake of zinc from foods alone. You could try taking a supplement if you think you need more zinc in your diet, but too much can actually be harmful!


Oats are one of the best sources of complex carbohydrates . This type of carbohydrate provides sustained energy, giving you a better journey journey through the morning.

Oats also contain fiber , which helps keep you regular and your digestive system humming along nicely. If you suffer from discomfort, a lack of fiber in your diet can be a big contributor to this, so be sure to add oats into your breakfast every day.


Packed with good fats and protein , nuts can provide a lasting boost in your energy levels throughout the day. Have them as a snack or add chopped nuts to salads and cereals for an extra nutritious meal.

Vegetables and Fruits

There are several fruit and vegetables that are rich in vitamins B6, C, folic acid and magnesium . These nutrients will help your body convert the carbohydrates and proteins you eat into energy . They’ll also help reduce fatigue and physical and mental stress.

Asparagus, sweet potatoes, spinach, bananas and avocados are all great sources of these vital nutrients. Your diet should be full of different fruits and vegetables to ensure you get a variety of micronutrients.

Bananas are also high in potassium , which is important for nerve and muscle function. It also helps regulate your blood pressure . Eat bananas as a healthy snack or try adding mashed banana to your breakfast cereal instead of milk.


Staying hydrated is one of the best ways to boost your energy levels. Dehydration can cause fatigue and make you feel sluggish, so try to drink at least eight glasses of water every day.

If that sounds like too much, remember it’s easy to forget to drink when you’re busy! Keep a bottle of water with you at all times, even if you have to set an alarm on your phone as a reminder. Staying hydrated throughout the day will help give you a great natural energy boost.

You can also drink caffeinated beverages, but try to have no more than two cups of coffee or other caffeinated drinks a day. Too much caffeine can cause sleep problems and make you feel even more tired if it makes you over-excited.

Sports drinks that contain electrolytes and other ingredients such as vitamins and minerals can be a good choice if you’re working out for more than an hour. But they should only be drunk after exercising, not as part of your daily diet.

Remember to eat natural sources of energy so you don’t rely on caffeine or even sports drinks to give you a boost . And drink up – it’s one of your best sources of energy too!

So these were some of the tips to stay awake.

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