Are you experiencing a lack of energy or finding it challenging to remain alert and driven lately? Are you persevering to reach the end of the day when you can finally snuggle back into bed? Some days we may feel highly productive, accomplishing tasks effortlessly. On other days, it can be difficult to get started or maintain focus without distractions getting in the way.
While energy levels can fluctuate, there are several methods that can assist you in getting back on course. If you’ve been having difficulty feeling energized recently, here are five recommendations to get yourself in motion.
1. Have Some Quality Rest
You might believe that taking a nap, either as a power nap or ensuring a good night’s sleep, contradicts the drive to accomplish tasks, yet sleep plays a vital role in maintaining your energy levels.
A power nap is a brief period of sleep during the day that offers numerous benefits, such as enhancing alertness, focus, and mood. Ideally, power naps should range from 20 to 30 minutes, providing a brief rejuvenation without leading to increased tiredness afterward.
Although power naps can be beneficial for your energy levels, they cannot substitute for a full night’s sleep, which could be a factor in your struggle to feel energized.
A proper night’s sleep typically lasts between seven to nine hours. If achieving this amount of sleep proves challenging, consider establishing a bedtime routine to help your mind and body unwind at night. This routine can involve taking a warm shower or bath, doing gentle stretches, savoring a cup of tea, and going to bed consistently each night.
2. Control Your Caffeine Consumption
While it may be tempting to brew yourself a mug of black tea in the afternoon, especially if you can’t fit in a nap, relying on caffeine will not bring sustainable energy in the long term.
While it may provide a rapid pick-me-up, excessive caffeine can lead to restlessness, heightened stress, and later, fatigue when its effects wear off.
If giving up caffeine entirely is challenging, make an effort to monitor your intake. Studies indicate that adults can consume up to 400mg of caffeine daily, equivalent to about four cups of black tea.
If you wish to reduce or eliminate your caffeine intake, opt for caffeine-free teas. If you prefer black tea, try decaffeinated black tea; for a change, experiment with herbal energy teas.
3. Incorporate Regular Breaks
Taking periodic breaks during your day can significantly improve your energy levels.
It may be challenging to step away from your work station when tasks and emails are piling up, or deadlines need to be met. Nevertheless, taking regular breaks offers various health benefits.
Whether you step away for a half-hour to exercise or socialize, or simply take a five-minute break to brew tea and center yourself, regular breaks boost your mood, concentration, reduce stress, and elevate your energy levels. When you return, you’ll be ready to tackle the awaited paperwork and emails.
4. Maintain Proper Hydration
Remaining properly hydrated is vital for overall well-being, especially for sustaining energy levels. Even mild dehydration can lead to fatigue and hinder your ability to focus and concentrate.
It’s generally recommended to consume eight glasses of water daily to stay hydrated. Keeping a sizable water bottle nearby can serve as a reminder to maintain proper hydration. If water seems bland or you desire variety, consider flavoring it by adding low-sugar cordial, fruits, or enjoying a refreshing glass of iced tea as part of your hydration routine.
5. Make Dietary Adjustments
Food serves as our energy source. Consuming the right foods can help us feel energized throughout the day, whereas consuming the wrong ones can easily drain our energy levels, making productivity a challenge.
If you suspect that your diet is impacting your energy levels negatively, consider making adjustments to elevate them. Changes don’t need to be drastic or instantaneous. Begin by managing portion sizes, incorporating healthy snacks, or transitioning from coffee to tea. If you’re unsure where to begin or seek general advice, consult with a nutritionist for guidance.
While striving to boost your energy is commendable, sometimes the most effective way to regain momentum is to slow down and rest. If you’re struggling to feel energized and your body signals the need for a break, be sure to heed its call.
