Do you find yourself downing multiple cups of coffee, just to make it to lunchtime? Feeling tired towards the end of the day is a common struggle for many of us. Fortunately, there are plenty of healthy solutions to boost your energy levels and conquer that 3pm slump. Here are 7 easy tips to get that all-day energy!
1. Get More Quality Sleep
How are you sleeping at the moment? Are you waking feeling refreshed? Quality sleep is crucial in supporting energy levels throughout the day. So, to set yourself up for a good night’s sleep try to reduce screen time before bed or set a wind down time so that you are purposefully switching off for the day. Need a helping hand to fall asleep, try our Sleep Superfood Powder. This game changing powder has been designed to help calm overactive minds, promote relaxation, and improve overall sleep quality. For more tips on creating the best sleep routine for you click HERE.
2. Soak Up Some Sun
We all know sunshine is a fantastic source of Vitamin D, but perhaps you didn’t know that it also plays a vital role in maintaining energy levels. Studies have shown that low Vitamin D levels have a direct effect on fatigue. So, let’s soak up some sunshine (safely) and restore this much-needed nutrient. Start your morning with some sunshine and a walk, or even take your lunch outdoors if you can.
3. Caffeinate With Caution
There truly is nothing better than that first, second and third cup of coffee in the morning! Within a few sips, you’re ready to take on the day. Whilst it’s a great way to sharpen the mind and prepare for your day, it is important to note that overdoing it can undermine your efforts to get the quality sleep you need. It has been shown that consuming caffeine after 4pm can cause insomnia. So ensure you are not pushing your limits to get that quality rest we all need.
4. Box It Out
Stress is an energy stealer! It can often leave us feeling drained and exhausted, preventing us from getting things done. So, it’s essential that we address what’s causing it and use relaxation routines and techniques to help us overcome it. Try boxing. No, not that boxing – the other kind. Box breathing. This technique is the “4-4-4-4” breathing technique. This is where you inhale for 4 seconds, hold your breath for 4, and then exhale for 4, hold your breath for 4 and repeat for 5 minutes. This is an excellent calming technique. For other beneficial forms of stress support click HERE.
5. Exercise Consistently
Consistency is key! Research has shown that individuals who are exercising regularly have greater energy levels throughout the day. By exercising consistently we are helping our bodies regulate energy levels more efficiently, providing us with the power to perform. Find something that you enjoy, whether that’s going for a walk with a friend or joining a yoga class – make it fun for you.
6. Limit Alcohol Intake
Have you ever tried to power through a work day after a big night out? Then you’ve experienced firsthand the effect alcohol has on energy levels. Alcohol has shown to have a depressant effect on the body which can lead to disrupted sleep, brain fog and sluggishness. Cutting down and being mindful of your alcohol intake will enable you to better manage your energy for the week.
7. Eat for Energy
Food is fuel. Eating nutritious meals is one of the most important tips for all-day energy. Each macro and micronutrient has a significant role in energy production. What we eat will determine which hormones are stimulated and produced and how well our metabolism functions. Sugary and processed foods not only impact overall health but can affect energy levels as well. So let’s clean up our diet!For recipes that are both healthy and delicious click HERE .
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This content is intended for informational purposes only. It should not be used as medical advice, diagnosis or treatment. The views and information shared within this article by SWIISH and/or (if applicable) by another health professional or expert are for educational purposes only. Any views shared by a health professional or expert are the views of the expert and do not necessarily represent the views of SWIISH. We always advise you seek assistance from a medical professional if looking for specific advice, answers or treatment.