What happens when you skip breakfast, scrounge around for lunch, hunker down on mac-n-cheese and cereal for dinner, and keep yourself highly caffeinated all day?

This may surprise you but this is a pretty typical day for many teenagers. Add to that fact a recent survey done by the National Sleep Foundation. They found that only 20 percent of teens got the recommended eight to nine hours of sleep per night. Is it really that big of a mystery why these kids are so fatigued and lacking motivation and energy?

More than 25 percent of these teens surveyed reported falling asleep in class, and more than 50 percent reported driving while drowsy. Obviously, this fatigue and lack of sleep seriously affects academic performance. Studies show that 80 percent of teens getting an optimal amount of sleep report consistent A’s and B’s on their report cards.

Could you imagine what could happen if a sound diet was a part of that as well? Whether college bound, or headed straight for the workforce, here are some quick and easy tips to get your sleepy headed adolescent up and at ‘em.

1. The single most important thing you can do is EAT BREAKFAST! No matter what time you actually saunter out of bed, make sure you eat something high in protein within 30 minutes of waking up. This will not only set you up for making wise food choices for the rest of the day, but it will kick up your metabolism as well.

2. Stay away from caffeine, especially when it is added to beverages packed with sugar (energy drinks are the worst of them). Lots of caffeine will give you a very temporary boost in energy. Over time, however, your adrenal glands (hormone secreting glands sitting on top of your kidneys) will become fatigued. This becomes a state of severe stress for the body, and leads to not only chronic fatigue, but many other health disorders.

3. Be consistent with your sleep and wake times. Try your hardest to get to bed at the same time every night, and wake up at the same time each morning. It may take a few days or weeks to get your internal clock used to this, but once you achieve it, you will notice a difference right away. Studies show that getting to sleep before midnight will give you deeper and more sound sleep as well.

4. You need to exercise. Even if it is only a brisk 20 minute walk, getting newly oxygenated blood to all areas of your body and brain will not only give you energy for that day, but will help your sleep patterns. The natural hormones called Endorphins that are released during exercise will also help your stamina, your mood, and your overall well being.

5. Keep good fuel in your body every two to three hours. Good fuel consists of filtered water, protein, leafy greens and vegetables. Add in a piece or two of fruit or berries as the day goes on for extra energy boosts when you need them. Get rid of food and drinks that take energy away from your body in order to be broken down. These would include refined white flour, sugars, and alcohol.

If you are a teenager who is feeling unmotivated, tired all the time, possibly depressed and worried about your future, making these very simple, yet profound changes will truly change your life. Make the decision to change now, and ensure your long term success in the future!