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You need to take some time off and let your sleep cycles reset. Period.
I am currently sitting in an armchair in my office letting my brain wander and doom scrolling. Alarm goes off in 7 minutes, at which point I will read for 15 mins, then back to my computer at the top of the hour. At that point, I go back to my to-do list, check off the items I completed in my last personal sprint (3 hours), check emails and IMs for anything to add to list, then barrel through for 2.5 hours. Take another half hour break then final 2 hours to complete the day. For the full day, I start with half an hour setting up my day (check emails, review yesterdays to do list, update today’s) before breakfast and the first 3 hour sprint and may take half an hour this evening to take of anything my brain won’t leave alone. But breaking up the day helps me best. I have the attention span of an 8 year old
I do a lot of the same. Walks whenever I can fit them in, regular exercise outside of work to make sure I'm physically fit, healthy eating, resting as much as possible. I'll also try to fit in some non-work related mental stimulation throughout the day - crosswords, word puzzles, that sort of thing. I find shifting gears and taking these little breaks from works allows me to refocus when I do shift back into work mode.
Well, just staring at the computer won't help out. Regualting your mood and energy levels is all about lifestyle choices. Clean diet, consistent sleep, and semi-regular exercise can do wonders for your energy levels throughout the day.
Vitamin D supplements, Iron if you need it, and vitamin C. Also, brown noise/white noise helps my brain stop wandering!
Go get a sleep study. You might have a sleep disorder. I was the same before I got diagnosed with Sleep Apnea. (Actually fell asleep at wheel driving home one day!) After treatment the grogginess disappeared.
People of all weights have sleep apnea. I'm shocked they'd do surgeries without offering a cpap, because the risks from cpap use are way lower than for surgeries. HIGHLY recommend it. I don't have sleep apnea, but spouse does, and it literally changed his life.
Rhodiola Rosea
And a ton of protein taken with it