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It’s so tempting to hit the snooze button when your alarm goes off in the morning. Problem is, you’re interrupting the hormone cycle and it makes it harder to get up and get going. So avoid doing this in the morning.
Tiredness at work is very common. Our fast-paced lives and long hours of work leave us feeling drained every day. Then we have to get up the next day and do it all over again.
Feeling tired at work can make your workday less productive and less enjoyable.
If you’re feeling drained every day at work while working long hours and need to find ways to stay energized, try making these simple lifestyle changes.
How to stay energized at work:
Let natural light come into your room in the morning
This way, your body will wake up naturally and it also helps your brain to be more alert throughout the day.
Don’t skip breakfast in the morning. The best is to eat a self-made breakfast at home. Eating a good breakfast is the best start to an energy filled day. Make sure your breakfast is a mix of healthy carbs, protein, and fiber for long-lasting energy.
Taking regular breaks to get some fresh air will increase your alertness. Whether it’s hot outside or extremely cold, go outside every now and then. Your body needs frequent movement to get oxygen flowing. Don’t stay glued to your desk chair. Sunlight helps boost levels of vitamin D and this plays a role in sustaining energy. If the sun is shining outside, take advantage. Just a few minutes in natural sunlight will energize your body.
Drink plenty of water throughout the day. Drink a glass of water after you get up before you drink your morning tea or coffee. If you like coffee, try to limit your intake to one cup of coffee per day. And definitely avoid sodas. If you drink a lot of coffee or sodas, you stand a better chance of experiencing sleeplessness at bedtime than gaining energy throughout the day.
Keep a bottle of water on your desk and just take a sip every now and then. You’ll drink plenty of it without even realizing it and your body will love you for it. Water increases your oxygen levels that boost energy and keep your mind sharp.
Frequently drinking water also leads to frequent trips to the bathroom, which forces you to get up and engage in a brief physical activity which once again, can boost your energy.
Get enough sleep
Stick to a sleeping schedule. Going to bed the same time every night and waking up at the same time every morning will help you a lot. Your body will get used to your sleeping habits which will significantly increase your energy throughout the day. Make sure that you get enough rest and sleep. You need to have quality downtime from work and responsibilities.
Related Article: How to Train Yourself to Wake Up Earlier
Don’t sleep in over weekends
This completely messes up your sleep schedule. Science shows that too much sleep actually causes us to feel even more tired.
Check your posture
Being stuck in front of a computer all day can cause you to feel distracted by the discomfort of feeling achy and stiff, not to mention exhausted. Take frequent stretching breaks to do some gentle stretches.
When you are slumped over your desk, your body takes in up to 30% less oxygen, so make sure that you sit up straight when sitting at your desk or working on your computer.
Engage with others
Get up and talk to people instead of emailing. All this alone time focusing on a computer can leave you feeling a bit numb and lonely. Consider taking brief breaks to engage with colleagues. In-person interactions could be just what you need.
Also stand when you’re on the phone.
Put in the effort to be humorous throughout the day
Taking a few minutes to smile, giggle or laugh out loud is a guaranteed energy booster. Take about 5 minutes to watch funny internet videos and then get back to productive work. Joking around with your colleagues is also a great way to lighten up the mood in the office and boost your (and other’s) energy levels.
Fuel your body with the right foods
Eat a healthy lunch with the right foods. Avoid eating junk food because that’s exactly what it is, junk. It does nothing for your body. Your body wants food to stay energized and the only way to do that is to eat foods with good nutrition. Also, eat snacks throughout the day like fruits and nuts. Even have some dark chocolate. Don’t stay hungry for too long. Try to avoid sugar, salt, caffeine, and alcohol. They increase cravings and suck energy.
Although coffee can be a temporary fix, be aware that drinking coffee every day can cause your body to build up a tolerance to caffeine.
Your energy levels will probably dip between 2 and 4 in the afternoon. The spike of hormones that get us moving in the morning will start to lay off.
You might be tempted to drink something sugary or an energy drink, however, those calories will spike your energy levels only temporarily, and then it’ll drop to an even lower point than where you started.
Strategic eating, movement, and the tips listed above will help. Many people have a big lunch and then sit at their desk for the rest of the afternoon. Try to avoid that.
You might want to get into some sort of an exercise habit. I didn’t mention this above as it won’t instantly boost your energy, but it is a great long-term strategy to increase your energy levels with time. Try to start working out at least 3 times per week. Yoga is a great way to start.
Exercise will also help you sleep better at night, making you much more rested throughout the day.
How do you stay energized at work? Share your tips in the comments below!