Most people go through the 3pm afternoon slump. It becomes hard to ensure your eyes are open. This means that you risk getting fired. You find that almost each afternoon you lose all steam. This can be solved by changing your energy levels. Below are essential things to have in mind to ensure you energy levels are okay during the day.
Sleep is very important. You need to get 7-9 hours of sleep to rest well. You need to come up with a bedtime routine and ensure you stick to it. Those hours of sleep not be interrupted. Drink a cup of warm tea and keep the lights off. Keep your mobile device away for you to get good rest.
For breakfast, you need to take high fiber carbohydrates and protein. Protein assists in stabilizing blood sugar. That way you won’t experience plenty of energy slumps. High fiber carbohydrate help in sustaining energy since it gets slowly digested. You can take foods like oatmeal that is mixed with protein powder, whole grain toast with eggs and sweet potato with berries and butter.
Take a lighter meal for lunch. Consuming a heavy pasta dish or a big fast food burger will only make 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 accompany the meals with a fruit and Greek yogurt.
Make sure you drink water. Dehydration is known to make one feel tired. Taking plenty of water during the day will boost your energy levels. 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 make one more productive. Your mind will stay relaxed and your energy levels up.
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 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, with exercise will provide you with energy that your body wants. Also, you will be able to sleep well. It is advisable you exercise for at least 150 minutes in a week or 30 minutes in a day.
Avoid smoking and alcohol. Nicotine is a stimulant that makes one stay awake. Alcohol is a depressant that will help you sleep. However, none works effectively. Tobacco will cause insomnia while alcohol will make one restless.
Additionally, consume energy boosting supplements. They are a great addition to the diet to get energy back.