A lack of energy is a problem faced by both entrepreneurs and ordinary office workers. Most people just drink coffee in order to perk up, but there are healthier ways to boost your energy and productivity. When your afternoon slump hits you, it’s okay to get a cup of coffee, but if you feel the need to have multiple cups of coffee and even energy drinks on a regular basis, something needs to be done.
If you want to cope with your drowsiness and energize your body in a healthy way, consider these 13 tips:
- Get enough sleep at night
This sounds obvious, right? Unfortunately, getting enough sleep is easier said than done. It is usually the straightforward truths that are forgotten. The best way to feel alert and rested in the morning is to get enough sleep the night before. Every person needs 6-8 hours of sleep each night depending on the individual characteristics of the body. But, when you sleep less than 6 hours a day, you will slowly start feeling a lack of sleep, and this negatively influences your well-being.
- Wear bright colors
Wearing bright colors will not only cheer you up, but they have the potential to cheer up those around you. The brain is activated when the eyes see bright colors. For example, the color red, which is associated with danger, excites the nervous system, causes an increase in breathing and heart rate, and activates the muscular system. Orange and bright yellow have similar properties, while green and blue, on the contrary, will help you to calm down.
- Disconnect from social media
At least half an hour before bed, put all electronic devices away and do not check social networks. Blue light from screens interferes with the production of melatonin, a hormone that is responsible for sound and healthy sleep. The less you use gadgets before bed, the more alert you will feel the next day.
- Start the day with a difficult task
When it comes to your daily chores and tasks, get the harder things done first. The brain will get used to the load, and everything else will seem easier.
- Don’t forget your vitamins
To stay alert and energetic throughout the day, you need to make sure your body is getting enough vitamins for your body. Especially C, D, quercetain, thiamine, riboflavin, B12, as well as pantothenic and folic acid.
- Consume caffeine in moderation
Caffeine intake can positively affect energy levels. In addition to stimulating mental and physical activity, caffeine also increases the rate of fat oxidation and metabolism.
Caffeine is also known to cause insomnia and nervousness. The amount of caffeine needed to achieve this effect depends on the individual and their susceptibility to the substance.
Most healthy adults can safely consume 400 mg of caffeine per day—just don’t over do it. Luckily, small batch roasted coffee is an excellent choice for those looking to get the most out of their caffeine intake. It has been proven to contain higher antioxidant properties and is more likely to have a richer flavor profile. Small-batch roasted coffee can also provide more control over the caffeine consumed, making it easier to hit that sweet spot.
- Replace carbohydrates with proteins
Morning procrastination, evening exhaustion, and in general, almost any lack of energy and focus are associated with a drop in blood sugar levels. If you’re trying to boost your productivity with a cup of coffee and a muffin, it will help, but not for long: thanks to caffeine and carbohydrates, your blood sugar will quickly rise, but just as quickly drop, and you will have to drink coffee or eat sweets again. In order not to depend on sugar spikes, you need an energy source that will last longer. A protein-rich breakfast can help you stay energized longer: Eat scrambled eggs, scrambled eggs, plain yogurt, or mix in a protein shake. You may even want to try a keto diet—which is a low-carb diet that is high in protein and fat.
- Do a short session of breathing exercises
5 minutes will be enough. You can start with the simplest exercise: concentrate on your breath, breathe deeply, mentally counting up to four as you inhale and exhale. This practice will fill your circulatory system with oxygen and invigorate you.
- Practice the “cat nap”
A “cat’s nap” is a short 15 minute nap in the middle of the day—usually after lunch. During this time, the brain has time to “reboot” and relax so you can then work more productively. Of course, not everyone has such an opportunity, but if you can, do it.
- Use aromatherapy
Many essential oils stimulate the brain, making you feel more energized. These include citrus, bergamot, cinnamon, clove, cypress, eucalyptus, fir, ginger, pine, rosemary, basil.
- Listen to high tempo music
If this doesn’t distract you, make a special playlist of “groovy” songs and listen to it every time you want to cheer up.
- Do your exercises
The body continues to remain relaxed after sleep for some more time, and in order to wake up faster, you can do a little exercise, then wash your face with cold water or take a shower.
- Plan your day
This will allow you to focus on the important tasks and avoid those that simply “steal” your time—destroying your energy reserves.
If you find your energy levels are low on a regular basis, give these 13 suggestions to try. Hopefully they will help you feel more energized and productive throughout your week.