We’ve all been there. By midmorning your energy levels have tanked, and you’re dragging. Or maybe you made it all the way through to the afternoon before you were wishing for a nap.
No matter when the exhaustion hits one thing is for sure, it’s going to be a struggle just to make it through the rest of the day. But what if you could instantly leave the tired behind, or even avoid the dreaded slump in the first place?
Following are seven drug-free, energy boosting tips that will help you power through the longest days, and still sleep soundly at night.
1. Stay hydrated:
Make sure you’re drinking enough. Sure, it seems like a simple task. But the truth is most of us are on auto pilot during the day making it easy to lose track of how much water we’ve had to drink.
Studies show even mild dehydration can drain your energy, which means it’s vital to stay hydrated. The key is to not wait until you’re thirsty, but to drink fluids throughout the day.
2. Eat breakfast:
Starting the day with a healthy breakfast will give your body the fuel it needs to rev up your metabolism and keep your energy levels high throughout the afternoon. Just be sure your breakfast focuses on protein, whole grains and healthy fats. Sugary pastries or carb heavy selections will drain your energy more than skipping the meal would.
3. Eat smaller:
If you struggle with afternoon slumps, and your goal is steady energy, it’s hard to beat small, nutrient-packed meals every few hours. Your blood sugar doesn’t get the chance to drop because you’ve gone too long between meals, and it won’t crash like it would after a big lunch. Instead of three large meals a day, try eating small, well-balanced snacks every three to four hours.
4. See red:
According to studies out of the University of Rochester, the color red provides us with a short energy boost that could be exactly the kind of jolt you need to find your way out of an afternoon slump. Pick up a bouquet of red flowers—or some bright red desk accessories—and keep them nearby for a surge of energy whenever you need it.
5. Move it:
If you’re falling asleep at your desk get up and move. Experts say movement and energy are directly linked. And you don’t have to participate in a full-blown aerobics class to reap the benefits, either. A 10-minute walk will boost energy for up to two hours, according to the journal Personality and Social Psychology.
Walking not your cup of tea? Try some stretching, deep knee bends and torso twists right there next to your desk instead. It really doesn’t matter what you do as long as you get your blood flowing and your oxygen levels up.
When your energy is lagging try taking a laugh break. Watching some funny animal videos or reading a few jokes can be all you need to turn the tired around. Laughing mildly raises your blood pressure and heart rate, triggering a natural jolt of extra energy.
7. Kick stress:
Researchers from Fordham University have confirmed what we all already know: stress is exhausting. And low-level, chronic stress can zap your energy without you even realizing it.
You can’t stop stressful events from happening, but you can help keep them from continuing to stress you out. To stick a pin in your stress levels try meditation, exercise, delegating tasks or even just talking to someone. When you do you’ll find your energy levels bouncing back.