Tips to Help You Boost Your Energy during the Day
It is common for people to feel the 3pm afternoon slump. It becomes hard to ensure your eyes are open. You risk being fired. Almost every afternoon around 3pm you seem to lose all steam. The solution will be making changes to your energy levels. Below are essential things to have in mind to ensure you energy levels are okay during the day.
It is important you sleep well. You should rest for 7-9 hours. Create a bedtime routine and stick to it. For you to rest well, your sleep should be uninterrupted. Take a cup of warm tea and switch off the lights. Ensure you keep your phone away for you to rest well.
For breakfast, take carbohydrates of high fiber and protein. Protein will help stabilize your blood sugar. It means that you will not experience a lot of energy slumps. High fiber carbohydrate gets slowly digested which helps you sustain energy. You can opt for foods such as whole grain toast with eggs, sweet potatoes with toppings of berries and butter and oatmeal mixed with protein powder.
As for lunch, eat a light meal. 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, consider taking a large salad, soup with chicken, fish and beans. You can also add Greek yogurt and a fruit.
Make sure you drink water. Dehydration will make you tired. Drink a lot of water to boost the energy levels during the day. It is recommended for men to take about 15 cups and women 11 cups daily.
Take a break.One gets tired sitting at the desk during the day. Get up and talk to co-workers and stretch. Short breaks will ensure you stay 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 walk of about 10 minutes around your workplace. It helps pump the heart and increase energy.
It is essential for you to do regular exercise. Many people think that physical exercise leaves one more tired. However, exercise will give you the energy you need. You will also be able to sleep better. It is advisable you exercise for at least 150 minutes in a week or 30 minutes in a day.
You should also avoid alcohol and smoking. 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 create insomnia and alcohol will not make you get a restful sleep.
Additionally, you need to take energy boosting supplements. A scoop of the delicious supplements will help get your energy back especially during the afternoon slump.
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