It’s no wonder so many planners struggle with energy issues. You go from morning to night, running on little but smiles, grit and caffeine. But your event grind doesn’t have to be that way. That’s why TIME Health put together this complete guide to sustaining all-day energy. It’s packed with simple, yet proven strategies that will keep you and your team powered up as you all plow through the next site walkthrough or vendor meeting.


Keep Allergies in Check

French researchers found that more than 40% of seasonal-allergy sufferers reported they weren’t able to get a good night’s sleep when their symptoms flared. Studies have shown that over-the-counter nasal steroid sprays effectively relieve congestion and improve quality of life (including fatigue and sleep issues) in people with seasonal allergies. The drugs block the action of histamine, the compound that triggers those pesky symptoms. For best results, begin treatment a couple of weeks before your sniffles typically start.


Rack Up Quality Sleep

It’s estimated by the CDC that up to 26% of all adults in the U.S. have the disorder of sleep apnea – shallow breathing or pauses in breathing while you sleep. People among that group often feel like they’re in a “brain fog,” even after seven hours of sleep per night. Mild cases can often be treated with lifestyle modifications, such as losing weight and avoiding alcohol 2 hours before bed. Moderate or severe cases may require a doctor’s referral to a sleep center or sleeping with a continuous positive airway pressure (CPAP) machine, which supplies a steady air to keep your airways open.


Schedule a Sweat Session

When you exercise, you release hormones like adrenaline. This hormone actually tells our bodies to ignore feelings of pain and fatigue while enhancing blood flow to muscles. As a result, a workout can leave you with more energy than you had beforehand. One study looked at healthy, sedentary people who began exercising three days a week for just 20 minutes a day, at either a moderate or a low intensity. By the end of six weeks, their energy levels were 20% higher than those of a control group.


Stock up on Vitamin D

Vitamin D plays a role in keeping us charged up just like our cell phones. Vitamin D helps regulate insulin secretion and metabolism, both of which affect energy levels. If you find yourself constantly dragging, particularly after a conference, it might be worth asking your doctor to go ahead and check your D levels. Since it can be tough to get an adequate amount from food (sources include fatty fish, eggs, and fortified milk), they may recommend a supplement.


Fuel with Food

To improve your energy for your fourth meeting of the day, substitute plant protein for animal protein. Plants feed the good bacteria in your gut, which help boost your immunity to keep you healthy. A 2015 study found that people who followed a plant-based eating program for 18 weeks saw an increase in their general productivity. Incorporating berries, nuts, beans, kale and avocados into your meal routine will help keep you full with fiber and control blood sugar levels.


Pop Up for a Mini-Break

Stand up and stretch, or watch a funny video. University of Illinois at Urbana-Champaign researchers found that people who took two short breaks during repetitive hours or long tasks performed better than those who simply worked straight through. Need to get out instead? Open the door and go for a quick walk. A landmark study published in the Journal of Social Psychology revealed that a brisk 10-minute walk can have a revitalizing effect, enhancing energy for at least two hours.