As winter drags on, you may be tempted to crawl back into bed — or take a nap under your desk. But drinking yet another cup of coffee or mindlessly munching on a sugary candy bar eventually backfires, leaving you more exhausted and jittery than before. Try these five natural, healthy ways for long-lasting energy.

Breathe In: The chemical properties of certain scents send signals to your brain, influencing behavior and mood. Researchers have found that one of the main chemicals in rosemary oil is closely linked to sharper, more accurate brain performance. Additionally, floral scents — like rose — are known to stabilize mood, while the warm, earthy scents of patchouli and sandalwood may help calm and ground you. To get the proper effect, use a diffuser to spread the scent of one of these oils through a room, or rub a few drops of oil between your wrists.

Nosh on Healthy Food: Here’s what you don’t want to eat when you’re out of energy (as much as you may want to): a handful of chocolate, a bag of potato chips or a can of soda. Why? All those simple carbohydrates and sugars wreak havoc on your system, causing a sugar surge and eventual crash. For long-lasting energy, make sure your snack includes both complex carbohydrates and protein. Some good snack options include whole-grain bread with peanut butter, a Greek yogurt with berries or a bowl of steamed edamame.

Go for a Walk: Numerous studies support the idea that being outside reduces stress and improves concentration. But when you combine fresh air with exercise, the effects are even more pronounced. So if you feel sleepy at work, try going for a stroll outside. (Hint: Quiet green spaces — like a park — are shown to be more conducive to reducing stress than busy urban streets.) Thanks to increased blood flow and a change of scenery, you’ll feel invigorated and focused when you return to your desk.

Turn up the Music: Stuck doing a boring, monotonous task? Put on your favorite peppy song. Research shows that music not only chases away stress and boosts energy levels, but it also makes ho-hum work feel considerably less torturous.

Pop the Peppermint: The scent and consumption of peppermint oil has been shown to improve concentration and boost athletic performance. So if you’re ready to take a snooze after lunch, try popping a piece of peppermint gum, brewing a cup of peppermint tea or putting a few drops of peppermint oil into your water.