On average, adults need 7-9 hours of sleep per night. While sleeping any less than that is not a sustainable way of life, for those occasional days when you just couldn’t get the essential hours, we have some quick tips for staying alert, especially on those days with lots ahead of you!

1. Use your alarm clock to wake up (and actually wake up when it goes off.) Get yourself out of the snooze-habit and get up when you hear the sound. This is the one of the first things you can do in the day to ensure you stick to your schedule. Whatever you do in the wake of these rough mornings, as long as you follow a routine, you’ll set yourself up for success during the day.

2. Quick movement will help get your blood and metabolism going. Try a quick jog in place along with some weight lifting for 10-20 minutes and your body will feel more awake. You can even stretch or meditate which will help get your brain going as well.

3. Take a cold shower to trigger your nervous system. It’s actually not a myth, this sends a nervous reaction throughout the body that wakes up the organs. When you hyperventilate from the cold water, your body is flooded with oxygen, which then starts to increase your heart rate. This makes you more present and focused.

4. Eating a hearty breakfast composed of complex carbs and protein will give your body more energy because of the digestive properties. Think oatmeal, eggs, full grain toast, fruit and veggies!

5. Drink extra water, especially as you get started in the morning. Hydration only makes your organs perform better throughout the day. Dehydration can exaggerate the feeling of exhausted. Don’t go for the caffeine, that will only further dehydrate you.

6. Take a minute to stretch mid-day. When you hold your body in a stretching position, it can trick your body into thinking it’s “resting,” which is what stretching can mimic. Even taking a small action like stretching your legs out underneath your desk for 10 seconds at a time can be beneficial.