If you are like most people, within an hour or two after lunch you find yourself drowsy and struggling to focus. You trudge to the kitchen hoping another cup or two of coffee gives you energy to get through the rest of the day. If this scenario sounds all too familiar, implement these four tips to stay energized throughout the day.
1. Take Vitamins and Supplements
A primary reason many people battle sleepiness during the day is a lack of proper nutrition. Even with a well-rounded diet, you may still struggle to get all the minerals your body needs to stay alert. Vitamins and supplements are a fantastic way to make sure you are getting sufficient nutrients.
Find a quality daily vitamin and take it at the same time every day. Getting in the habit of always taking it with breakfast or lunch makes it less likely you will forget about it. A supplement such as a protein powder or probiotic, like those created by Power Life Nutrition, is an excellent way to support your overall health and energy levels. You can even find some amazing Power Life discounts online to save money on your purchase.
2. Eat a Balanced Diet
Besides supplements and vitamins, food and liquids are the next best source to ensure your body is getting adequate nutrition. While there is nothing wrong with indulging in chips, cookies or ice cream every now and then, if you are constantly eating empty calories your body lacks the necessary fuel to get you through the day.
Your food should be nutrient-dense. Vegetables and fruits should be present at every meal, along with a protein source. Have a healthy fat or carbohydrate as well, such as sweet potatoes, avocados or quinoa.
Stick to drinking water as often as possible. Dress it up by adding fruit slices or a couple drops of citrus essential oil. If you must have something carbonated, try a flavored seltzer water. Soda and juices are often high in calories and low in nutrients. They may cause a brief sugar high but you pay for it when you crash shortly after.
3. Walk Often
Walking is a great way to not only get exercise but also stimulate your brain. Take brief walk breaks throughout your day, especially if you find yourself getting groggy or struggling to concentrate. Taking a quick walk around the block or around your office leaves you feeling refreshed and refocused when you return to work.
4. Get Adequate Sleep
Getting a good night of sleep can make a huge difference in how energized you feel the next day. In this age of technology televisions, cell phones and laptops can be a distraction when trying to fall asleep. Additionally, the light from the screens stimulates the brain, making it extra difficult to sleep.
Turn off all electronics at least an hour before bedtime. If you are tempted to play on your phone when it is on your bed stand, leave your phone in a different room until morning. Purchase an alarm clock if you use your phone as an alarm.
Try to go to bed at the same time every night, even during the weekend. While it may be a difficult routine to establish, it pays off in the long run since your body will adapt to the habit, making it easier to fall asleep.
If you struggle to fall asleep or stay asleep, make sure your bedding is not causing any issues. Old mattresses and pillows can cause discomfort, making it difficult to sleep and causing you to wake up with aches and pains. Pillows should be replaced every year or two and washed on a regular basis. Mattresses should be replaced every six to eight years, though some can last as long as 10 years if they are high-quality and treated well.
No matter what your day entails, no one wants to suffer from a lack of energy when they are trying to be productive. Integrate these four tips into your routines to have more energy and focus throughout your day.