Who doesn’t have days when they wake up feeling sluggish, and things only seem to get worse from there? Some of us even might feel like we never have enough energy. It’s especially hard to feel energized when you have to sit and stare at a screen all day. Sometimes you can start feeling especially groggy in the afternoon, between having your lunch and waiting to go home. So what can you do about it? Fortunately, there’s plenty that you can do to address your lack of energy. You don’t have to put up with feeling tired or zoning out anymore. Just try some of the solutions below to address your low-energy issues.
Get More Sleep
If you want to feel more awake and energized, it’s a no-brainer that you should get plenty of sleep. A lot of people might think they can survive on a certain amount of sleep, but are you getting enough? Just because you’re not falling asleep at your desk, it doesn’t mean you get an adequate amount of sleep. You can try increasing your sleep by an hour or even just half an hour. Try it for a few weeks to see if it makes a difference to your energy levels. You have to be consistent with yourself, so you get the same amount of sleep every night. Be disciplined and make sure you go to bed and get up at the right time.
Wake Up at the Right Time
Did you know that waking up can be just as important as falling asleep? If your alarm wakes you up when you’re in a deep sleep, you can feel groggy and tired. It’s best to try and wake up when you’re in the lightest phase of your sleep cycle. But how are you supposed to work out when that is? The best thing to do is use a sleep tracker, which you can easily install on your phone. It will help you to figure out your sleep cycles, so you know when it’s best to wake up. As a rough guide, your sleep cycle is about 90 minutes long. So if you want to wake up at 7.30am, you should try to fall asleep at 10.30pm or midnight.
Let Some Light into Your Life
If you ever feel like you have no energy, sitting in a dark room doesn’t help. The same can go for when you wake up too. Your alarm clock might have woken you up, but your room is still dark. Letting some light into your bedroom can help you. So you might consider leaving the curtains open. If you can’t get to sleep unless it’s completely dark, you could also try a light alarm clock. These devices will simulate the sunrise so that you have some artificial light lighting up your room as you wake. Alternatively, you could turn the light on as soon as you wake up.
Review Your Diet
What you eat and when can make an enormous difference to how energetic you feel. If you don’t eat enough or you eat at the wrong time, it can make you sluggish. You should start the day with a substantial breakfast to keep you going. Many people recommend porridge and other similar foods for slow-release energy. Some experts say you should start off with a protein-rich breakfast. Once your breakfast has worn off, eating a healthy snack during the day will perk you up. It’s best to avoid too many carbs for lunch, as it can make you want to take a nap.
Switch Out the Coffee
Many people reach for the coffee when they feel their energy levels starting to slump. But you can’t spend the whole day glugging caffeine. If you want something to give you an energy boost, there are plenty of other things you can use. Many people have become fans of matcha green tea. It claims to increase your energy and even help you lose weight. You can buy it in powder form at http://www.amazon.co.uk/Kiss-Me-Organics-Matcha-Powder/dp/B00DDT116M. The powder enables you to use it as a tea, put it in smoothies and lattes, or even bake with it. Other healthy snacks to give you energy include fruit, vegetables, and nuts.
Get Your Blood Pumping
Sitting down in a chair all day is enough to make even the most energized person fall asleep. If you’re losing focus, consider getting up to take a walk for a minute or two. It will get your body moving and your blood pumping to refocus your mind. Even if you can’t leave your desk, you can stand up and have a good stretch. Or you could stay seated and do some movements in your chair. It’s also a great idea to start the day with some physical movement. You might think it will tire you out, but it should do the opposite. Try some gentle yoga if you don’t want to push too hard, or hit the gym for something more vigorous.
Have Some Fresh Air
A warm a stuffy room can create the perfect conditions for a nap. But that’s not what you want in the middle of the day when you have things to do. A bit of fresh air can help to perk you up and get your mind working again. If you’re stuck inside, cracking open a window will reduce carbon dioxide saturation. Some experts say that this can make you groggy, so reducing it could help you. If you’re able to, you could also go for a quick walk or pop outside to get your lunch. If you bring your own food, you can always go and find a bench to sit on while you eat.
Adjust Your Posture
Slouching down in your desk chair isn’t going to help you feel more energized. In fact, by changing your posture, you can help more oxygen circulate around your body. If you’re starting to slump, try to sit up as straight as you can. Pull in your stomach muscles and breathe down into your ribcage to get some nice deep breaths. While this might be good for your circulation, it’s not the best position for your back. Most experts recommend reclining slightly. So try sitting up straight for five minutes every hour or so. Or you can just do it every time you feel like you need to wake up.
Getting enough water is essential for keeping you awake and focused. It’s important to keep hydrating throughout the day, and with something other than coffee. It doesn’t have to be water, although it’s best if you’re trying to keep a clean diet. Tea can be an excellent alternative, or you can have some fruit juice if you don’t mind the sugar. Don’t wait until you feel thirsty to have something to drink. Try to have at least a few sips every hour to keep you going. If you wait until you’re starting to feel a little dehydrated, you’ll already be getting sluggish. Constant hydration throughout the day will keep you feeling more awake and focused.
Wake Up Your Senses
Giving your nose something zingy to smell can perk you up at any time of day. Getting some essential oils for home or work is a great idea. Just make sure they’re not bothering any of your colleagues if you use them at work. Try fresh, citrus scents like lemon, lime, and lemon-grass. You could also try something like mint, tea tree oil or other sharp smells to wake you up. Reed diffusers are great at releasing those lovely fragrances in a subtle way. They should help you keep your eyes open, and you can take an extra sniff if you need a boost.
Take Some Deep Breaths
A bit of deep breathing could go a long way to perking you up during the day. If sitting up straight can help to get more oxygen into your body, then so can taking some purposeful breaths. Turn away from your computer or whatever task you’re completing and close your eyes for a minute or two. You can afford to take a moment out of your day to gather some energy with some deep breaths. Let go of your stress as you breathe out and pump yourself up when you breathe in.
Leave Your Work Behind
Feeling unenergized when you get home from work is a big problem for many people. One of the things that will help you avoid it is leaving your work at the office. Before you go home, try to complete any tasks you’ve started. You can take a minute to start planning what you need to do the next day before you leave for home. Then you won’t be thinking about all the things you need to get done. Leave it all behind at work so you can concentrate on the rest of the day.
If you feel tired and groggy all the time, a few changes to your lifestyle could help you out. You could adjust your schedule completely or make a few simple adjustments.