When two o’ clock rolls around each afternoon, do you find yourself reaching for a third (or fourth) cup of coffee or energy drink?
When you’re low on energy, it’s easy to turn to caffeine or sugar for a quick energy boost to get through the day. But that quick rush of energy can often be followed by an energy crash that happens just as fast!
By implementing a few lifestyle strategies, you can eliminate this rollercoaster effect of energy surges and crashes throughout your day and avoid the afternoon slump.
Water Your Body
Just like a plant becomes limp when it's lacking water, if you’re feeling tired, it may actually mean you are thirsty. Even slight dehydration can make you feel tired and lethargic.
Keep an eco-friendly water bottle with you throughout the day and aim to finish it by a certain time. For a beneficial option other than water, drinking unsweetened herbal tea also helps to hydrate your body.
Caffeine and alcohol can have a dehydrating effect on the body, so try to alternate each caffeinated or alcoholic beverage with a glass of water.
A quick session — as little as 10 minutes — of moving your body can improve your energy levels and mood.
Simply walking or gentle stretching are great energy boosters that can be done practically anywhere, anytime.
Most people feel their best with 7-9 hours of sleep per night; however, some people need more and others can thrive on less.
The actual time you fall asleep is also important. Many restorative processes, including hormone secretion, body temperature, and digestion, are linked to natural light exposure so sleeping from 10:0p to 6:00a, for example, may leave you feeling more rested than a sleep session from 2:00a to 10:00a.
Stress has a major impact on energy levels. Feeling stressed can take a toll on you mentally, emotionally, and physically and leave you exhausted. Even low yet chronic levels of stress can negatively affect you over time.
Try to take 10-15 minutes for yourself every day to purely relax. Turn off your phone, computer, and TV, sip a cup of hot tea, read a book, listen to soothing music, or apply anacupressure eye mask.
Making mindful and deliberate snack choices can help balance your energy levels throughout the day. Yet, the opposite is true about mindlessly grabbing the closest, convenient sugar-filled option when you’re feeling low on energy.
Keep a couple of snacks on-hand that combine protein, fiber, and a little fat, such as an apple with string cheese or yogurt with nuts. This combination of nutrients helps to sustain energy levels throughout the day without causing energy spikes and crashes. The carbohydrates provide an energy boost, protein keeps energy up, and the fat makes energy last.