It is common for people to feel the 3pm afternoon slump. It becomes hard to ensure your eyes are open. This means that you risk getting 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.
Sleep is very important. You should rest for 7-9 hours. Create a bedtime routine and stick to it. You need to sleep uninterrupted. Drink a cup of warm tea and keep the lights off. 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. That way you won’t experience plenty 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.
Take a lighter meal for lunch. Consuming a heavy pasta dish or a big fast food burger will only make you exhausted by 2pm. Instead, choose to take a light lunch that consists of veggies and protein. Also, consider taking a large salad, soup with chicken, fish and beans. You can accompany the meals with a fruit and Greek yogurt.
Make sure you drink water. Dehydration is known to make one feel tired. Take a lot of water throughout the day to increase your energy levels. It is advisable for women to take 11 cups and men 15 cups of water in a day.
Ensure you take a break.One gets tired sitting at the desk during the day. You need to get up and take a few seconds to stretch and talk to co-workers. Short breaks will keep you more productive. Your mind will stay relaxed and your energy levels heightened.
Also, you can step out for a while to increase your energy. Go for a 10 minute walk just around the building. It helps pump the heart and increase energy.
It is important for you to do regular exercise. Majority of people think that you get more tired by doing physical exercise makes one more tired. However, exercise provides you with energy. Also, you will be able to sleep well. It is wise to exercise for 30 minutes daily or for 150 minutes weekly.
Avoid taking alcohol or smoking. Nicotine is a stimulant that makes one stay awake. On the other hand, alcohol is a depressant that makes you sleep. However, none works well. Tobacco will result in insomnia and alcohol will cause restless sleep.
Additionally, you need to take energy boosting supplements. A scoop of the delicious supplements will help get your energy back especially during the afternoon slump.