It is common for people to feel the 3pm afternoon slump. It becomes a challenge to keep the eyes open. You risk being fired. Almost each afternoon you are out of steam. The solution will be making changes to your energy levels. Below are essential things to have in mind to ensure you energy levels are okay during the day.
It is essential for you get plenty of sleep. You should rest for 7-9 hours. Come up with a bedtime routine and adhere to it. For you to rest well, your sleep should be uninterrupted. Drink warm tea and switch the lights off. For proper rest, you should keep your devices away.
For breakfast, ensure you take protein and high fiber carbohydrates. Protein assists in stabilizing blood sugar. It means that you will not get many energy slumps. High fiber carbohydrate help in sustaining energy since it gets slowly digested. Choose foods such as eggs with whole grain toast, oatmeal with protein powder and sweet potatoes with butter and berries.
As for lunch, eat a light meal. Consuming a heavy pasta dish or a big fast food burger will only make you exhausted by 2pm. Instead, opt for a lighter lunch that has protein and veggies. Also, you can take a soup with chicken, beans, fish or a large salad. If you think that salad will not be enough for you, you can include Greek yogurt and a fruit.
Ensure you take water. Dehydration is known to make one feel tired. Drink a lot of water to boost the energy levels during the day. Men require about 15 cups and women 11 cups in a day.
Ensure you take a break.It can be tiring to sit at the desk throughout the day. Take a few minutes to stretch and interact with co-workers. Short breaks make one more productive. Your mind will be more relaxed bosting your energy levels.
You also need to step outside for a while to boost your energy. Take a 10 minute walk around the building. It helps to pump your heart in turn boosting your energy.
It is essential for you to do regular exercise. Majority of people think that you get more tired by doing physical exercise makes one more tired. However, exercise provides you with energy. Also, you tend to sleep well. It is advisable you exercise for at least 150 minutes in a week or 30 minutes in a day.
You should also avoid alcohol and smoking. Nicotine will make one be awake. Alcohol is a depressant that will help you sleep. However, none works effectively. Tobacco will create insomnia and alcohol will not make you get a restful sleep.
Additionally, you need to take energy boosting supplements. A scoop of the delicious supplements will help get your energy back especially during the afternoon slump.