11 Ways to Keep Your Energy Level High Through the Whole Day
Do you find yourself feeling exhausted mid-afternoon at work? Do you fight to keep your eyes open, have extra cups of coffee and sugary energy drinks to boost your energy only to find that they make you feel even more sleepy?
Doing these things can actually be the problem! According to a study done by BBC health, energy drinks and caffeine can actually make people feel more tired and they can lose concentration as opposed to those who don't consume caffeine or sugar at all.
Here at Bright Side, we've come up with 10 easy and inexpensive methods to boost your energy levels and keep you going all day long.
1. Put on on some music.
Putting on music will help you feel more energized and motivated. The beat of your favorite song will make feel more lively.
- Try and listen to your favorite track a little more loudly as it will help you escape the mid-day rut that you are in.
- In addition, trying to sing along or even humming to your favorite song will lift your spirits and give you a more positive outlook on the situation, thus making you more motivated to work and be more productive.
2. Treat yourself to an afternoon snack.
A snack during the afternoon could be exactly what your body needs - some energy and nutrition! Be sure to choose the most suitable snack that keeps your energy levels up for the rest of the day.
- Choose complex carbohydrates for a snack: They are high in fiber and they also prevent a rapid drop of blood sugar levels.
- Choose oatmeal, Greek yogurt, fruit, hummus, tahini or carrots.
- Eat dark chocolate instead of milk chocolate: Dark chocolate contains less sugar and more caffeine which will increase your endorphins and give you a quick pick-me-up.
Avoid snacks that contain too much sugar: For instance, sweets and candy will make your blood sugar levels rise rapidly only to drop equally as fast, making you feel even more tired than you did before.
Avoid foods that are high in fat: Foods that contain too much fat will make you feel even more tired and sleepy as they take longer to digest in your body.
3. Pour yourself a glass of lemon water.
Skip the cup of coffee! Lemon water can boost energy levels without the caffeine crash. Just the scent of lemon water has been found to reduce stress levels and improve your mood. Our bodies get their energy from the molecules and the atoms in our food. Lemons have a lot of negatively charged ions that enter our digestive systems and give us a natural energy boost that could last for hours.
- Just slice up a lemon and fill your cup with ice cold water to enjoy a healthy energy-boosting beverage.
4. Apply some cold water on your face.
Splash your face with some cold water. This way, you will wash away your day's stress from your mind and you will instantly be able to concentrate more. Some studies have shown that exposure to cold can activate components of the reticular activating system resulting in reduced fatigue.
- When you feel that you are starting to become tired or sleepy, just take a small walk to the bathroom and splash yourself with cold water for a few minutes until you feel a little more alert.
5. Do your stretches and breathe.
It is very easy to get stiff at work especially when you are sitting at a desk for long periods of time. Barely moving can be more exhausting than doing physical activity. Take a moment to stretch and breathe. Performing a series of stretches even on your desk can drive oxygen to your brain, relieve stressed muscles, and even remove toxins from tissues.
- Side stretches & seated twists
- Neck rolls
- Touching your toes
- Reaching up to the sky and arching backward
6. Socialize and laugh.
Taking a break from work to socialize for a few moments could be one of the best ways to get an energy boost. It is a great way to feel refreshed and take your mind off of work. Even laughing will pick up your mood. When we laugh, we stretch muscles throughout our face and body, then our pulse and blood pressure go up, letting us breathe faster, sending more oxygen to our tissues.
- So, instead of having a mini-break at your desk, get up and go ask your coworkers to join you for a coffee. You will enjoy yourselves, bond and the whole team will be in a better mood and much more energized.
7. Take a nice walk.
The latest scientific evidence shows that 10 minutes of walking or going up a few flights of stairs is actually a more effective way to boost your energy levels than consuming 50 milligrams of caffeine.
According to a study done at The University of Georgia in the US, a brief period of exercise provides more energy for chronically sleep deprived adults between the ages of 18 - 24 who consume caffeine on a regular basis, especially for afternoon pick-me-ups.
8. Sniff some peppermint.
Not many people are familiar with this method, but aromatherapy has been a proven remedy to increase energy levels. Using peppermint oil or even sniffing a peppermint plant will help boost your energy levels while greatly reducing fatigue. A study done by Wheeling Jesuit University showed that athletes who sniffed a peppermint scent said that hey had more energy than those who did not sniff the peppermint.
9. Get some sunlight.
It is widely known that we are truly solar-powered. Daylight is what gives our bodies the signal that we are supposed to be awake. If you find yourself tired when working indoors, getting some daylight is probably your "pick me up".
Research has shown that people immediately have more energy and feel more alert if there’s more light, especially people who are more mentally tired than physically tired. In addition, people who got natural sunlight scored better with attention tests than those who didn't.
10. Get a power nap.
The prospect of a mini-nap might sound naughty, but a 10-minute break won't last longer than a bathroom break or a coffee break, so why not? A mere 10-minute rest at 2 o'clock will boost your energy for the rest of the day. It is certainly worth it if you have a private place available to you.
It has been scientifically proven that a power nap can give you more energy and improvement in performance than coffee.
11. Turn off your phone.
Have you been using your smartphone a lot and consequently feeling pretty tired? A lot has been written about what the impact of computer and phone screens have on your sleep patterns when you view them in the last hour or two before you fall asleep. Your natural biorhythms are disrupted and your sleep is less peaceful, therefore, your performance during the next day is impaired.
So instead of glancing at your phone before you go to bed, maybe try reading a book or meditating to prepare yourself for sleep.
We would like to know more about your favorite and most effective energy boosters at work, or which ones you've tried and think worked the best. Please feel free to share your experiences and tips with us here in the comment section!