7 to 9 hours — that’s how long humans should sleep each and every night if they want to reap the many health perks that sleeping brings, say the experts. Unfortunately for many, that’s a nightly goal that can be very challenging to achieve.

Are you like some people who wake up about 3 hours after falling asleep and no longer able to get back to dreamland no matter how hard they try? It’s a good idea for you to see a sleep specialist so that the reason behind such can be determined. There are many probable culprits, and a professional can help in identifying them.

In the meantime, you may try some tried-and-tested ways to have your body rejuvenated after sleeping for 3 hours only. See which of the following allows you to enjoy sustained energy throughout a very busy day at home or in the office:

Have a Healthy Breakfast

Because your body is drained due to lack of sleep, you should supply it with fuel. This is the reason why you should have your breakfast before deciding to start your day. Make sure that you opt for healthy foods such as oatmeal, yogurt, whole wheat bread and a hard-boiled egg.

Drink Coffee in Moderation

Definitely, you can rely on caffeine if you want an instant dose of alertness. However, it’s a terrible idea to take lots and lots of coffee as it can be disadvantageous in a couple of ways. First, you will feel exhausted once caffeine wears off. Second, you may develop tolerance to caffeine, rendering it useless eventually.

Or Opt for Green Tea

Supplying your body with small doses of caffeine throughout the day is a great idea. A smart way to have that carried out is by going for green tea instead of your favorite cup of java. Being deprived of sleep can be stressful, and a freshly-brewed cup of green tea can help a lot in reducing that feeling of mental and physical stress.

Remain Hydrated

Throughout the day, make sure that you regularly reach for a glass of water. Not only is water hydrating, but it also makes you feel energetic — it actually has rejuvenating properties. Stay away from soda because its high sugar content will only leave you feeling lethargic once sugar decides to leave your bloodstream.

Have a Dose of Exercise

Exercising helps your body to produce adrenaline, which is something that can leave you energetic. It also speeds up your metabolism, thus causing the generation of more fuel. There are many ways to get a quick dose of exercise, and some good examples include taking a quick walk outside or going up and down a few flights of stairs.

Snack on Protein-Rich Treats

The moment that your stomach grumbles, grab something to eat. But don’t just go for any snack out there — opt for a treat that is rich in protein as it will help you stay awake, like a small serving of Greek yogurt, chicken or turkey breast, beef jerky, a glass of protein shake, or a tablespoon of peanut butter.