It’s easy to get a burst of energy when you feel tired. Just swig another cup of coffee, down a can of Red Bull, or eat some chocolate. But the sharp drop that inevitably follows isn’t worth the brief surge. What you really want is consistent energy all day long. Turns out, everything you need to achieve this starts in the morning before you leave the house. Here’s how to put some long-lasting pep in your step.

  1. Sleep 7 hours.Let’s start with the obvious, which evidently isn’t that obvious because according to ongoing Gallup polls, 40% of Americans still aren’t doing it. Committing to at least 7 hours of nightly sleep is the simplest thing you can do to improve focus and mood. Prioritize it. (Have trouble sleeping? Here are 20 simple tips to help you sleep better tonight.)
  2. Have morning sex.The oxytocin your body releases during lovemaking is a natural mood booster and pain reliever, which can, in turn, lead to a sustained release of energy. Start your day this way and see if you don’t notice a difference.
  3. Let in the light.It stimulates the production of serotonin, a hormone that works like an anti-depressant. Click on a warm light as soon as you awake, open the curtains and, if it’s nice outside, enjoy your breakfast in the sun. Bonus: women who greet the day this way tend to have lower BMIs than those who don’t. How’s that for energizing? MORE: 2-Minute Stress Solutions You Have To Try
  4. Eat more protein. Photo by Roger Stowell/Getty Images A carb-heavy breakfast (think bagels or sugary cereal) can lead to a mid-morning slump. To avoid that, add protein. Spread peanut butter on that bagel or swap the Fruit Loops for a spinach omelet. The protein in peanut butter and eggs, and the iron in spinach, steadies blood sugar levels. (Check out these 10 easy egg recipes that use only 5 ingredients.)
  5. Meditate.Nothing saps energy faster than a distracted, frantic brain. So tap into the power of meditation to establish a calm foundation for the day. Sit in a comfortable position, close your eyes, and focus on your breath or a mantra, such as “Om,” a line from a prayer, or a word like “peace.” Doing so for as little as 5 minutes will help you become more stress resistant. MORE: 3 Quick Meditations Absolutely Anyone Can Do
  6. Beet it. Photo by Marilyn Conway/Getty Images If your day requires the stamina of a marathon runner, trade your morning OJ for beet juice. It’s a great source of inorganic nitrate, which the body converts to nitric oxide, which lowers blood pressure, increases circulation, and aids with muscle contraction and neurotransmission, studies show. Juice your own or buy pre-packaged beet juice shots here.
  7. Take a cold shower.A hot bath is soothing and sleep-inducing before bed. But a cold shower gets the heart pumping and adrenaline flowing and sets you up for an invigorating day. Note: this works particularly well if Tip #2 didn’t pan out.
  8. Bend your back.   Certain yoga postures, especially backbends, stimulate the release of energy or “prana” in the body. And you don’t have to be circus-level limber to do them. A simple sun salutation works. Stand tall and circle your arms toward the sky, looking up at your palms as they meet overhead. Gently arch your back from the hips. Then slowly circle the arms back to your sides. Make it one continuous flowing movement, inhaling on the way up and exhaling down. After a minute or two, you’ll feel the prana building. MORE: Try This 10-Minute Yoga Routine For Lasting Energy