Majority of people experience 3pm afternoon slump. It becomes hard to ensure your eyes are open. You risk being fired. You find that almost each afternoon you lose all steam. This can be solved by changing your energy levels. This article offers you hint to help you stay energetic during the day.
Sleep is very important. You should rest for 7-9 hours. Create a bedtime routine and stick to it. You need to sleep uninterrupted. Drink a cup of warm tea and keep the lights off. For proper rest, you should keep your devices away.
For breakfast, ensure you take protein and high fiber carbohydrates. Protein assists in stabilizing blood sugar. It means that you will not get many energy slumps. High fiber carbohydrate help in sustaining energy since it gets slowly digested. Choose foods such as eggs with whole grain toast, oatmeal with protein powder and sweet potatoes with butter and berries.
Eat a lighter meal during lunch hour. Taking a heavy pasta dish or fast food burger will obviously leave you exhausted by 2pm. Instead, you need to take a lighter lunch with veggies and protein. Also, you can take a soup with chicken, beans, fish or a large salad. You can accompany the meals with a fruit and Greek yogurt.
Ensure you take water. Dehydration will make you tired. Take a lot of water throughout the day to increase your energy levels. Men require about 15 cups and women 11 cups in a day.
It is vital to take a break.One gets tired sitting at the desk during the day. Take a few minutes to stretch and interact with co-workers. Short breaks make one more productive. Your mind will stay relaxed and your energy levels heightened.
You also need to step outside for a while to boost your energy. Go for a 10 minute walk just around the building. It helps to pump your heart in turn boosting your energy.
It is essential for you to do regular exercise. There is a misconception that physical exercise makes one more tired. However, exercise will give you the energy you need. Also, you tend to sleep well. It is recommended that you exercise for 150 minutes weekly or in a day for 30 minutes.
Avoid smoking and alcohol. Nicotine is a stimulant that makes one stay awake. Alcohol will ensure you sleep because it is a depressant. However, none works well. Tobacco will cause insomnia while alcohol will make one restless.
Additionally, take supplements that boost energy. They are a great addition to the diet to get energy back.