When you’re constantly tired and you spend the first 30 minutes of your morning hitting the snooze button, it’s hard to get everything on your to-do list accomplished. Feeling energetic and rested is key to a pleasant and productive day. If you’re in need of a boost, put down the coffee and keep reading!
Morning
Wake Up at the Same Time Every Day
Going to bed and waking up at the same time every day (yes, even on Saturdays!) will help you get a better night’s sleep. It will improve your energy levels by helping your body’s circadian rhythm to operate at its best, and ensuring your body gets enough of the much-needed deep sleep phases during the night.
Seek Daylight
Natural light signals to your body that it’s time to wake up, so open the curtains and let the sun shine in. Try going to bed with your blinds half open: the changing light in the morning will help your body wake up. If you have to wake up when it’s still dark out, invest in compact fluorescent lights that mimic the light temperature of daylight.
Meditate
When you first wake up, don’t spring immediately into the rush of the day. Instead, take a moment to relax and be mindful of the space around you. A meditation app like HeadSpace can help.
Afternoon
Eat a Protein and Vitamin-Packed Lunch
Fast food, boxed foods and baked goods are high on the glycemic index. This means that they’ll cause your blood sugar to spike, followed by a sharp drop that will leave you feeling tired. To keep your blood sugar levels stable and your energy high throughout the day, eat a lean protein (like fish) at every meal, accompanied by lots of fruits and veggies. The better you eat, the better you’ll feel!
Stay Hydrated
You’d never wait until your gas tank is completely empty before refueling, but many people do this to their bodies by not drinking water until they feel thirsty. Water is a main source of energy for the body. Make sure to drink at least eight 8-ounce glasses of fluid throughout the day, whether you feel thirsty or not.
Get Moving
Staying in your chair all day is bad for your body and your energy levels. Take short, frequent breaks—go for a walk around the block, do some stretches or try a standing desk.
Evening
Do Something Good
Even a small good deed releases endorphins and makes you feel good about yourself, which can help boost energy. Try holding the door open for a stranger, offering to help a co-worker with a project, or paying someone a compliment.
Unwind
Keep the last couple hours before bed as peaceful as possible. Take a hot bath 30 minutes before you go to sleep, avoid food or alcohol just before bed, and listen to relaxing music. If you like to watch TV in the evening, limit yourself to one or two episodes (we know, it’s hard).
Avoid Screens Before Bed
If you’re like the majority of people, you may scroll through the news, play games or catch up on social media on your phone before bed. However, a recent study found that using screens before bed makes it harder for you to fall asleep and affects your energy levels for the next day. If you need to keep your mind occupied before bed, put down your device and try reading a book.
If you never feel rested no matter how much you sleep, or just can’t seem to find the energy to get through the day, give these tips a try. You may just find you no longer dread getting out of your bed in the morning!
Photos: Jeshoots, David Mao, kaboompics.com, kaboompics.com