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. This means that you risk getting fired. Almost every afternoon around 3pm you seem to lose all steam. The solution will be making changes to your energy levels. This guide provides you with tips to help improve your stamina naturally to ensure you be energetic during the day.
Sleep is very important. You should rest for 7-9 hours. You need to come up with a bedtime routine and ensure you stick to it. For you to rest well, your sleep should be uninterrupted. Drink warm tea and switch the lights off. Ensure you keep your phone away for you to rest well.
For breakfast, ensure you take protein and high fiber carbohydrates. Protein assists in stabilizing blood sugar. It means that you will not experience a lot of energy slumps. High fiber carbohydrates get digested slowly in turn helping you sustain energy. Choose foods such as eggs with whole grain toast, oatmeal with protein powder and sweet potatoes with butter and berries.
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. You can also take a large salad, fish, beans and a soup with chicken. You can accompany the meals with a fruit and Greek yogurt.
Ensure you take water. Dehydration will make you tired. Drink a lot of water to boost the energy levels during the day. Men require about 15 cups and women 11 cups in a day.
Take a break. It can be tiring to sit at your desk all day long. You need to get up and take a few seconds to stretch and talk to co-workers. Short breaks will ensure you stay more productive. Your mind will be more relaxed bosting your energy levels.
Also, consider stepping outside to increase your energy. Take a 10 minute walk around the building. It helps to pump your heart in turn boosting your energy.
It is important 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 will be able to sleep well. It is wise to exercise for 30 minutes daily or for 150 minutes weekly.
Avoid taking alcohol or smoking. Nicotine will ensure you stay awake. On the other hand, alcohol is a depressant that makes you sleep. However, none works well. Tobacco will cause insomnia while alcohol will make one restless.