What would you say your energy level is like most days? Do you struggle to keep your eyes open or are you quick, focused, and productive all day long? If, like many people, you struggle to keep your eyes open, here are simple ways to boost your energy and feel better everyday of the week.
So many articles about time management encourage us to see how early we can get up each morning so that we can get even more done than we are already doing each day. After 3 or 4 months of getting up at 5 a.m. I typically see the people that try that complaining about how tired and burned out they feel.
That is because our bodies are not designed to function with only 5 or 6 hours of sleep each night. Sleep deprivation is a form of stress, yet so many of us regularly forgo sleep in the name of more work. Unfortunately, lack of sleep decreases productivity and increases the likelihood of catching stress-related colds and illnesses. This week, try to get to bed a half hour earlier than normal, and if at all possible, sleep as late as you can in the morning.
Eat a Healthy Breakfast
Your first meal of the day kick starts your metabolism and helps the calorie-burning machine to do its job. You’ll immediately feel a boost of energy which in turn will make you more productive. You’ll have improved memory and concentration for the work to come and, by eating breakfast, you’ll have improved appetite control and weight management.
To keep your metabolism burning effectively eat small snacks throughout the day. Combine healthy carbohydrates like crackers, fruit or veggies, with an easy protein like cheese, milk, yogurt or nuts. Even a latté can count as a worthwhile snack since milk is a great source of protein.
Drink Lots of Water
How much water do you currently drink every day? Most of us are chronically dehydrated because we choose beverage options like coffee and cola that help us excrete liquids rather than store them. Since our bodies are made up of 70% water, it’s another natural energizer. Chances are that if you’re feeling tired or hungry, it could be another way that your body is signaling that it needs more water. Drink at least 8 cups of water each day.
Eating an ounce or two of pure high quality dark chocolate everyday will boost your energy, improve your memory, help you stay focused and improve your mood. Look for dark chocolate that contains 70 percent or more cacao.
Remember to Take Breaks Often
It’s when we’re busiest that we need our breaks the most. Yet we’re more likely to put our heads down and work through breaks and lunches in the name of getting the job done.
Productivity drops considerably when we work uninterrupted for long stretches. Blood flow is hampered; exhaustion creeps in to our body and stiffness into our joints, making us feel more tired than we really are.
Remember to get up from your desk at least five minutes each hour and move around. Go look out the window, or if you can, do some stretching exericses with your arms and legs. If possible, go outside in the sun for 5 minutes.
Really busy people can still fit exercise into their day. A 20 minute walk at lunch time or after work is a great way to relieve some stress and boost your energy.
Use Your Vacation Days
Either book long weekends off or schedule a one to two week vacation each year. Plan your time off in advance so that you have time to save money for your vacation and so that you have something exciting to look forward to.
What do you do to boost your energy throughout the day?