It is common for people to feel the 3pm afternoon slump. It becomes almost impossible to keep your eyes open. You risk being fired. Almost every afternoon around 3pm you seem to lose all steam. Changing your energy levels will help solve this problem. This article offers you hint to help you stay energetic during the day.
It is essential for you get plenty of sleep. You should rest for 7-9 hours. Create a bedtime routine and stick to it. Those hours of sleep not be interrupted. Take a cup of warm tea and switch off the lights. For proper rest, you should keep your devices away.
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. Eating a big fast food burger or a heavy pasta dish will make you exhausted. Instead, choose to take a light lunch that consists of veggies and protein. Also, consider taking a large salad, soup with chicken, fish and beans. If you think that salad will not be enough for you, you can include Greek yogurt and a fruit.
Drink water. Dehydration is known to make one feel 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.It can be tiring to sit at the desk throughout the day. You need to get up and take a few seconds to stretch and talk to co-workers. Short breaks make one more productive. Your mind will be more relaxed bosting your energy levels.
Also, you can step out for a while to increase 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. Majority of people think that you get more tired by doing physical exercise makes one more tired. However, exercise will give you the energy you need. You will also be able to sleep better. It is wise to exercise for 30 minutes daily or for 150 minutes weekly.
Avoid smoking and alcohol. Nicotine will make one be awake. On the other hand, alcohol is a depressant that makes you sleep. However, none works well. Tobacco will result in insomnia and alcohol will cause restless sleep.
Additionally, consume energy boosting supplements. Taking a scoop will get your energy up especially during the afternoon.