10 tips for more energy during the day

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We all experience moments during the day when we have dips in our energy levels. For some this period occurs in the morning, while others will ensure a post-lunch slump. If you’re one of those people who suffers with energy loss during the day, here are some useful tips that should help you boost your performance at home and at work.

1. Avoid oversleeping

A sure-fire way of feeling sluggish all day is to oversleep. It is vital as we age to maintain our natural circadian rhythm, our body’s master clock, which prefers to be in-synch with the normal 24-hour day. The problem is, during the autumn and winter, when there is less natural light, your body will naturally want you to sleep longer. To counteract this, you should go to bed at the same time every night and wake up at the same time in the morning. And that means weekends too!

In addition to this, even during the height of winter, you should expose yourself to as much natural sunlight as you possibly can. This way your body will remember that it is daytime and will stay alert.

2. Workout!

If you’re up for it, why not start your day with a workout. This doesn’t have to mean dragging yourself to a gym in the cold, wee hours, you could just as easily exercise at home. Do enough so that you raise your heart rate and find yourself a little out of breath. Do this for 20 minutes and you’ll carry that energy with you all day.

3. Eat regular meals

Some diets suggest eating little and often throughout the day so that you don’t overeat. However, your body works with its own natural daily rhythms, based on when you get up and when you go to bed, when you exercise and so. You will feel tired if your body is expecting fuel and you skip a meal. A chaotic eating pattern will backfire, and you will either feel sluggish and crave sugar or you’ll start overeating. Far better to eat regular meals for breakfast, lunch and dinner.

Missing breakfast is a definite no-no. Breakfast gives you the vital fuel you need. Eat something that will release slowly, such as bran and fruit, nuts or eggs.

4. Eat more protein

Carbs have a tendency to drain your energy if you’re not careful, so while they are useful if you need a quick energy boost, it is more beneficial for you to increase the amount of protein you consume, and this will help to increase your energy levels. Some experts suggest that 150g of carbs per day is enough to keep you going. Choose from fruit, bread, rice, pasta and cereal and then add protein to your carbs – so make a sandwich or a pasta for example.

5. Coffee

If you like your coffee but limit your intake, consider when the best to drink it might be. Many morning coffee drinkers find themselves having a slump mid-afternoon. You might wish to drink a latte at that time to give yourself a boost. Beware of taking caffeine on-board too late in the day though, as it can cause problems with sleep which will mean you feel tired the next day, and before you know it, you could end up in a vicious caffeine circle of boost and slump.

6. Stay hydrated

A lack of water will seriously affect how energetic you feel. You may also feel hungry when you’re actually thirsty. Your body is made up of huge amounts of water and it is important that you stay hydrated as much as possible. The recommended amounts of water you should drink vary from individual to individual, but it certainly won’t hurt you to aim for 2 litres per day. Increase that if you need to.

7. Have a nap

Some people swear by the power nap. You only need 20-30 minutes at lunchtime and you’ll feel energised for the rest of the afternoon. Obviously this will only work in certain circumstances, and you should avoid napping if people will react adversely to it or there is a chance you won’t wake up for an hour or so!

8. Don’t have a nap

The reverse opinion of taking a nap during the day, is that which suggests it is far better to go outside and take a brisk walk. This works on several levels. Firstly, you’ll be exposing yourself to natural light which will make you feel more alert and alive, and secondly you’ll be giving your energy levels a boost thanks to the exercise. Even if you can only manage a quick trot around the block, you’ll quickly feel the benefits.

9. Use music as an energy booster

Many people feel that when they exercise to music they exert themselves more, and yet don’t really feel it as badly. You may not be one for working out in a gym, but even going for a walk with some ear phones in can boost your performance. Listening to music while doing the housework will also make you feel more energetic, so turn the volume up and get singing!

10. Make time to unwind

The more relaxed you are before you try to sleep, the better the quality of sleep you will have and you’ll feel more energetic next day. Rather than looking at a TV screen, your laptop or phone, which serves to increase your brain activity and stimulate thought, therefore confusing your body’s natural rhythm, wind down quietly instead. A warm (not hot) bath, a book or a magazine, will be far more beneficial to your quality of sleep and help you feel refreshed in the morning, brimming with energy for the new day.