Run out of steam. Run down. Grow weary. Being wiped out. Different ways of expressing the same thing: feeling tired and drained. Who hasn’t had an episode when they are literally dozing off in front of their computer right after lunch? Although this is a pretty normal and common situation, there are solutions to beat the afternoon slump. If you also feel tired as soon as you hop out of bed in the morning or if you are constantly ending your work week completely exhausted, maybe it’s time to change a few habits in your life to boost your energy level!
Sleep, the Ultimate Energy Level Booster
You probably won’t be surprised to hear that sleep is on top of the list to increase your energy level. Getting through your day without running out of steam starts with a good night’s sleep. Most adults need between six and eight hours of rest per night, but many of us are experiencing poor sleep. How can you change that? First, avoid screens as much as possible before going to bed, that means tablets, smartphones and computers. It also helps to go to bed and wake up at regular hours all week long, seven days a week. Need more tips? Check out more here.
Healthy Foods, for Improved Vitality and energy level
Eating breakfast, of course, is a must if you want to start your day energized! But you knew that already, didn’t you? To overcome that dreadful drop of energy in the afternoon, your body also needs some help. Heavy meals mean your body will require a lot of energy for digestion. Eating smaller portions and lighter, healthy foods at lunch time is a true and tested way of beating the after lunch slump. A snack at around 3:00 pm can also give you the well-needed boost to get through the last stretch of the afternoon, while a balanced dinner, not too close to bedtime, will help you get your beauty sleep.
For all meals, snacks included, the golden rule remains the same: fruits, vegetables and a good balance of proteins, fibres and good carbs. Ever heard of a sugar rush? Sure, sugar from chocolate or processed foods will wake you up and your energy will be sky high, but watch out … you might crash fast not long after. Is it worth it?
Water, So You Can Last Like the Energizer Bunny
You’ve heard that one so many times. Drinking enough water has many benefits and is essential to staying healthy. But how can it help with your energy level? By preventing dehydration, which can make you feel absolutely and totally worn out. So, drink up and you might last as long as the famous bunny! If you find water to be boring and unappealing, add lemon juice, orange slices or replace it with green tea once in a while.
Exercise, to Break the Cycle of Low Energy Level
You don’t exercise because you are tired and you are tired because you don’t exercise enough. Yup. We have all been there, done that, got the t-shirt. You know what though? It doesn’t have to stay this way. Jumping back on track to improve your energy level doesn’t mean you have to spend two hours a day at the gym. Simple changes to your routine, such as going for a walk on your lunch break or taking the stairs instead of the elevator can make a world of difference. When you start moving, your body gets into “energy production” mode by distributing nutrients, increasing blood circulation and sending oxygen to your muscles. Your body is working for you! When you say, I need energy to move, it actually creates some. Try it, you will see!
Light, Like Vitamin for the Soul
There is a reason why your energy levels drop as low as the temperature outside when winter comes around. The lack of light might make you feel like your energy is depleted. Getting your dose of light every day, especially natural light, will definitely improve your vitality level. How can you make this happen during the cold season or the work week? Here are a few ideas: take your breaks outdoors, go for a walk at lunch or in the morning before work. If you are trapped in a windowless office (poor you!) and can’t find time to get out, go on a mission. Find a large window somewhere in the building where you can escape a few times a day to soak up your daily dose of sunshine. It’s not perfect, but it’s better than sitting in the dark!
Take a Break and Recharge Your Batteries.
Studies show that taking regular breaks will increase your energy and help you be more productive afterwards. This is true with all types of breaks, long or short. Whether it’s 15 minutes to clear your mind or longer holidays to get some time off from work, you can and should give yourself the right to stop and rest. Integrating peaceful activities into your routine, such as yoga or meditation, are also great ways to feel energized. Which tips will you try out first to improve your energy levels and live your best life?