A survey of more than 1,100 U.S. workers conducted in November 2013 found that a staggering 76 percent said they feel tired most days of the week. Another 40 percent said they fall asleep during the day at least once per month and 15 percent said they doze off during the day at least once per week to once per day.[i]

If you can relate, you’re probably not getting enough sleep … or at least not enough quality sleep. At the end of the day (both literally and figuratively!) the only way you’re going to get back your energy is to get a good night’s rest (and you can identify the factors that may be getting in the way of your sleep here).

If sleep isn’t the issue, and you’re still tired, tune into your diet. Energy-zapping foods like sugar and refined carbs will make you perpetually sleepy. So if ongoing fatigue is a problem for you, your diet may need an overhaul, as might your level of stress. Once you’ve ruled out sleep, diet and stress … if you’re still feeling fatigued, it’s time to consider these nine fatigue-causing health issues that could be affecting you.

You’ll definitely want to get to the bottom of what’s making you fatigued, but in the meantime, you’ll need a natural way to fight it. When you need a quick pick-me-up to boost your energy and fight fatigue, look no further than the tips that follow. They’re safe, efficient and, most importantly, they work …

Do This to Fight Fatigue, Fast

7. Eat a Nutrient-Rich Snack

Small, frequent meals (such as a salad with hard-boiled egg, avocado slices, or peanut butter on celery) help regulate your blood sugar levels and keep your energy levels steady throughout the day. If your energy is waning, it could be a sign you need a quick snack. Foods like veggies, peanut butter, nuts, chicken and salmon will keep you going strong all day long.

6. Get Out in the Sun

A quick, 10-minute break spent outdoors in natural light will give you a quick energy boost while also raising your serotonin levels (for a mood boost as well). While real sunlight is best, even viewing warm colors that remind you of the sun (like red, yellow and orange) may help give you a boost.[ii]

5. Drink a Glass of Water (or Splash Some on Your Face)

Dehydration is a major cause of fatigue, so be sure you’re drinking pure water regularly throughout the day to avoid the drowsy, foggy feeling that not enough water causes. Alternatively, splashing cold water on your face is another way to quickly boost your alertness (or, if you’re more daring, try a 1-minute cold shower).

4. Meditate

Meditation is often associated with relaxation, but research shows that this simple practice (especially the later, effortless phases) produces “greater wakefulness as a result of neuroplastic changes and more efficient processing.”[iii]

3. Try Aromatherapy

Essential oils can be used in a room diffuser, spray form or even massaged into your temples or pulse points for a quick energy boost (dilute the essential oils in a carrier oil, such as coconut oil, before rubbing it on your skin). Essential oils known for their energizing properties include:

• Rosemary
• Lemongrass
• Peppermint
• Grapefruit
• Basil
• Lime

2. Exercise

It’s a misconception that exercise will leave you feeling tired — if you do it right. On the contrary, one study found that people who regularly complain of fatigue were able to increase their energy levels by 20 percent and decrease their fatigue by 65 percent by participating in a low-intensity workout.[iv]

In this case, the low intensity worked better because a more intense workout in someone who is not accustomed to exercise might have lead to increased fatigue. However, if you’re already relatively fit, a vigorous workout can give you a quick energy boost in half the time (or less) of a regular workout (if you want to give it a try, check out this awesome 4-minute energy-boosting workout).

1. Rev Up Your HGH

Low energy levels are often the result of natural declines in your body’s production of human growth hormone (HGH), which occur with age. When supplementing with HGH, 84 percent of participants reported higher energy levels, according to a study at the Palm Springs Life Extension Institute.

ThinMist is a breakthrough formula that contains a uniquely calibrated blend of 7 essential vitamins and amino acids that work together to help boost your body’s ability to produce HGH to boost your energy fast. PLUS, you’ll suppress your appetite and burn your most stubborn fat, too.