It is common for people to feel the 3pm afternoon slump. It becomes hard to ensure your eyes are open. You face the risk to get 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 important you sleep well. You need to get 7-9 hours of sleep to rest well. 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, ensure you take protein and high fiber carbohydrates. Protein will help stabilize your blood sugar. It means that you will not experience a lot of energy slumps. High fiber carbohydrate gets slowly digested which helps you sustain energy. Choose foods such as eggs with whole grain toast, oatmeal with protein powder and sweet potatoes with butter and berries.
Eat a lighter meal during lunch hour. Eating a big fast food burger or a heavy pasta dish will make you exhausted. Instead, opt for a lighter lunch that has protein and veggies. Also, consider taking a large salad, soup with chicken, fish and beans. If you think that salad will not be enough for you, you can include Greek yogurt and a fruit.
Drink 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.
Take a break.One gets tired sitting at the desk during 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. Go for a walk of about 10 minutes around your workplace. It helps pump the heart and increase 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 advisable you exercise for at least 150 minutes in a week or 30 minutes in a day.
Avoid smoking and alcohol. Nicotine will make one be awake. Alcohol will ensure you sleep because it is a depressant. However, none works well. Tobacco will result in insomnia and alcohol will cause restless sleep.
Additionally, consume energy boosting supplements. Taking a scoop will get your energy up especially during the afternoon.