A feeling of tiredness after a long day at work is common. We fee low on stamina and energy getting totally exhausted and feeling excessively sleepy by late evening. On the contrary, there are a few people who are super energetic all day long even after they have started their day much early in the morning.
The completely drained out, exhausted, feeling sleepy at all times was me at one point in my life. But now I have figured out a few ways that will give me the energy to survive through the day without actually feeling tired. A few lifestyle changes are vital to keep you brimming with energy and be productive.
Let me share with you a few tips that I follow and a few changes that I have adopted in my lifestyle to keep my energy levels high.
Sleep well –
There is nothing better than sleeping for adequate hours to fuel up the human machinery. Get quality sleep for a minimum of 7 hours. This is a sufficient amount of sleep to give you the required energy throughout the day. Until even six months back I used to watch movies or Netflix while on the bed. The presence of digital media in the bedroom is one of the worst things that disrupt our physical and mental health.
Giving up this habit was difficult in the initial days but gradually my mind and body calmed down from practicing a few minutes of meditation before bedtime. I slept for 8 hours at a stretch and never felt sluggish a day hence.
Exercise daily –
Take at least an hour’s time in the morning after you wake up for some physical exercise. You might be having a time constraint to spare an hour for working out. However, an easy solution to that is retiring to bed early and waking up early in the morning. Exercising in the morning improves blood circulation and boosts your energy levels.
Cut down the unhealthy diet –
These days we eat a lot of food that is actually not good for our mood and energy. We usually love gorging on meat, especially red meat. Certain types of meat are right as it is a very rich source of protein but red meat takes a longer time to digest making you feel lethargic. Also, sugar and processed food snap your energy. Although it might give you a sudden burst of energy, it is short-lived and ultimately you will again feel exhausted.
Your source of energy will come from healthy choices of food like veggies, whole grains, seasonal fruits, seafood, and lean meat.
Nutritious balanced breakfast –
I had the worst habit of skipping breakfast every morning or having just the least amount of food for breakfast. Trust me; this is the worst practice if you have continuously been low on energy. A well-balanced breakfast meal supplies your body with all the essential minerals, vitamins and nutrients that will kick-start your metabolism, burn calories and give you enough energy.
Take breaks in between –
Our body is made such that it is not meant to sit for extended hours. Sitting for hours at your workstation will tire out your brain making it less productive. You must take shorter breaks but more frequently. Get up after every hour and take a short stroll or stretch for 5-10 minutes. Once you are back after a short break, you can immediately reconnect to your work and focus better. It really helps to recharge your body.
Besides these minor tweaks in your lifestyle routine, you may also resort to supplements like Revital or whey protein supplements. Protinex and Actilife are also other options that will give you the required dose of energy.