Monday is always the toughest day, it's time to shake off the weekend and get ready for the week ahead! For a major boost in energy follow these top four tips.

1. Take a power nap
Research has shown that both information overload and pushing our brains too hard can zap energy.

But studies by the National Institutes of Mental Health found that a 60-minute ‘power nap’ can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.

2. Drink more water and less alcohol
You may already know that it's easy to confuse signals of hunger with thirst, but did you know that thirst can also masquerade as fatigue?

"Sometimes, even slight dehydration can leave you feeling tired and lethargic," says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York.

The solution is simple - a tall, cool glass of water, Ayoob says.

3. Make it a latte
Pair a caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee. All that milk turns your regular coffee into a protein drink, which provides not only extra energy, but extra calcium.

Combine it with a handful of almonds and the healthy fat will really tide you over.

4. Stretch it out
Is the day dragging? Try this super stretch: stand in a doorway facing forward with feet several inches apart and reach to the sides of the frame.

Grab the frame with your fingers then push your chest forward until you feel a stretch in your torso and back; hold for 30 seconds. This stretch will stimulate the nervous system, energising the body and mind, and it feels great too!