Most people go through the 3pm afternoon slump. It becomes a challenge to keep the eyes open. This means that you risk getting fired. Almost each afternoon you are out of steam. This can be solved by changing 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. It is advisable you sleep for 7-9 hours. You need to come up with a bedtime routine and ensure you stick to it. For you to rest well, your sleep should be uninterrupted. Take a cup of warm tea and switch off the lights. Ensure you keep your phone away for you to rest well.
For breakfast, take carbohydrates of high fiber and protein. Protein ensures your blood sugar levels are stable. That way you won’t experience plenty of energy slumps. High fiber carbohydrate help in sustaining energy since it gets slowly digested. You can take foods like oatmeal that is mixed with protein powder, whole grain toast with eggs and sweet potato with berries and butter.
Take a lighter meal for lunch. Eating a big fast food burger or a heavy pasta dish will make you exhausted. Instead, choose to take a light lunch that consists of veggies and protein. You can also take a large salad, fish, beans and a soup with chicken. If you think that salad will not be enough for you, you can include Greek yogurt and a fruit.
Make sure you drink water. Dehydration leaves one feeling tired. Take a lot of water throughout the day to increase your energy levels. Men require about 15 cups and women 11 cups in a day.
Take a break. It can be tiring to sit at your desk all day long. You need to get up and take a few seconds to stretch and talk to co-workers. Short breaks will keep you more productive. Your mind will stay relaxed and your energy levels heightened.
You also need to step outside for a while to boost your energy. Take a 10 minute walk around the building. It assists in pumping your heart and increasing energy.
It is vital you exercise regularly. There is a misconception that physical exercise makes one more tired. However, exercise will give you the energy you need. You will also be able to sleep better. It is recommended that you exercise for 150 minutes weekly or in a day for 30 minutes.
Avoid taking alcohol or smoking. Nicotine will ensure you stay awake. Alcohol will ensure you sleep because it is a depressant. However, none works well. Tobacco will create insomnia and alcohol will not make you get a restful sleep.
Additionally, consume energy boosting supplements. A scoop of the delicious supplements will help get your energy back especially during the afternoon slump.