Majority of people experience 3pm afternoon slump. It becomes a challenge to keep the eyes open. You face the risk to get fired. Almost each afternoon you are out of steam. Changing your energy levels will help solve this problem. This guide provides you with tips to help improve your stamina naturally to ensure you be energetic during the day.
It is important you sleep well. You need to get 7-9 hours of sleep to rest well. Come up with a bedtime routine and adhere to it. You need to sleep uninterrupted. Take a cup of warm tea and switch off the lights. For proper rest, you should keep your devices away.
For breakfast, ensure you take protein and high fiber carbohydrates. Protein will help stabilize your blood sugar. That way you won’t experience plenty of energy slumps. High fiber carbohydrate help in sustaining energy since it gets slowly digested. You can opt for foods such as whole grain toast with eggs, sweet potatoes with toppings of berries and butter and oatmeal mixed with protein powder.
As for lunch, eat a light meal. Taking a heavy pasta dish or fast food burger will obviously leave you exhausted by 2pm. Instead, opt for a lighter lunch that has protein and veggies. Also, you can take a soup with chicken, beans, fish or a large salad. You can accompany the meals with a fruit and Greek yogurt.
Make sure you drink water. Dehydration is known to make one feel tired. Taking plenty of water during the day will boost your energy levels. Men require about 15 cups and women 11 cups in a day.
Ensure you take a break.It can be tiring to sit at the desk throughout the day. Get up and talk to co-workers and stretch. Short breaks will keep you more productive. Your mind will be more relaxed bosting your energy levels.
Also, you can step out for a while to increase your energy. Take a 10 minute walk around the building. It helps to pump your heart in turn boosting your energy.
It is vital you exercise regularly. There is a misconception that physical exercise makes one more tired. However, with exercise will provide you with energy that your body wants. 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 taking alcohol or smoking. Nicotine will make one be awake. Alcohol is a depressant that will help you sleep. However, none works well. Tobacco will create insomnia and alcohol will not make you get a restful sleep.
Additionally, take supplements that boost energy. They are a great addition to the diet to get energy back.