There are small changes you can make to how you eat, drink and work that will help you sustain your energy level throughout the day
The workday can be long and draining, especially if you have a job that requires you to be productive and alert. If you’re tired, it’s hard to focus on what needs to get done. And if you feel like your energy level is going down throughout the day, then it’s even harder. But there are ways to stay energized throughout the day — so much so that you’ll find yourself looking forward to getting back into the office after a break or taking a lunch break!
Eat a balanced diet
You’ll be surprised at how much a balanced diet can help you stay productive. To maintain energy throughout the day, make sure that you eat breakfast and smaller meals throughout the day.
Avoid processed foods and junk food, which will make you feel sluggish. Limit your intake of sugary drinks—they’re full of empty calories that provide no nutritional value to your body. Caffeinated beverages should also be avoided if possible; caffeine has been linked to weight gain and poor sleep quality when consumed in excess.[1] kaynak bul
Finally, try to eat a variety of foods from all five food groups: vegetables/fruits, grains (preferably whole grain), dairy, protein (meat/poultry/fish) and fats/oils.
Stay hydrated
drink water, coffee, green tea, fruit juice
When you’re at work, it’s easy to forget to drink enough water. You might be busy thinking about the next task on your list or focused on a project that needs your attention. While this is normal, it can be a problem when you don’t drink enough water during the day.
The consequences of not drinking enough water are numerous, including headaches, fatigue and dehydration. When you’re dehydrated, your body doesn’t function as smoothly as it could if you were taking in enough water throughout the day.
If you’re prone to forgetting to stay hydrated at work, here are some tips for making sure you don’t get behind on your daily quota:
Keep a bottle of water with you at all times — Make sure that there’s always some water within reach so that when hunger or thirst strikes, you have something available to help satisfy your body’s needs. Also, if you have a meeting with someone who doesn’t drink much water (or any at all), bring an extra bottle for them as well!
Use caffeine strategically
Caffeine is a natural stimulant, so it’s no surprise that it can give you a quick boost of energy. But be careful: caffeine is addictive. If you’re not careful, frequent use of caffeine can cause withdrawal symptoms when you try to cut back on your intake—and lingering withdrawal symptoms could make it even harder to get through your workday on the days when you don’t have as much energy.
You should also know that while small amounts of caffeine can help keep us alert and focused throughout the day, large doses can lead to jitters, anxiety, sleep disruption and other health problems.
So before reaching for a cup of americano or an afternoon shot of espresso, ask yourself if there’s another way to get energized without increasing your risk for dependence or other side effects from consuming too much caffeine.
Drink alcohol in moderation
The occasional drink with your co-workers can be a great way to build camaraderie in the workplace and make it feel like a more relaxed environment. However, there are ways to keep your drinking habits under control while still enjoying yourself since it is linked to lower energy levels.
- Try not to drink alcohol on an empty stomach. This can cause you to become dehydrated, which could lead you feeling tired and depressed later in the day or even into the next day after work.
- Don’t indulge in heavy drinking during long working hours. Some people may prefer wine over beer or vice versa, but if you have time only for one glass of alcohol before heading home, then stick with what makes sense for your body type (e.g., don’t choose whiskey if you’re prone to getting headaches).
Don’t overeat or skip meals
As you can see, there are a lot of things you can do to keep your energy levels up and sustain a good workday. The most important thing is to try to avoid overindulging in unhealthy food or skipping meals, as this will only cause problems in the future. You should also make sure that you’re taking care of yourself outside of work by exercising consistently, getting enough sleep and spending time with loved ones. While it may seem like a lot at first, the more you practice these habits day after day, the easier they become.
Check your medications
Next, check your medications if you have lower energy levels. Medications can cause fatigue and should be checked with a doctor if you are on any prescriptions. If you are taking medication at night, try to stick to the same dosage or time every day so that your body knows when it’s coming and how much energy it needs to prepare for the day ahead.
Exercise regularly
You probably already know that exercise is good for your body, but it can also help you stay energized throughout your workday. The right kind of exercise will improve your sleeping habits, boost concentration, and will boost your energy levels even when you’re sitting at your desk all day. If possible, aim to incorporate 20 minutes of physical activity into each day—even if it’s just walking or taking the stairs instead of the elevator.
Get enough sleep
As you’re probably aware, sleep is pretty important to your overall health and wellbeing. It’s during sleep that your brain processes information from the day and prepares for what comes next. If you don’t get enough of it, then you’ll have trouble functioning at peak capacity when it comes time to go back to work. Sleep is a must for saving your energy or boosting the current energy levels.
How much sleep should I get?
Age: The amount of time we need for ideal rest varies widely depending on our age. Infants and teenagers require more than adults do; however, older people tend to require less than younger ones do (though everyone needs some level of sleep). With PeerBie, you can spend more time for yourself and rest by increasing your time management skills during the day and reducing the situations where you need to stretch your shift, time management tool can be a savior for you.
Health status: Sleep needs also vary by health status—those with chronic pain or other illnesses may need extra rest as they heal or recover from treatment. Those who are pregnant or breastfeeding also tend to need more shuteye than their non-pregnant/nursing counterparts because their bodies are working hard while they recover from giving birth (and nursing requires mommy’s full attention and energy!).
We know that it can be difficult to find time in your busy schedule for a workout or good night’s sleep energy. And it’s hard enough to get through the day without worrying about what you’re going to eat! But if you have the right mindset and make small changes here and there, you’ll be surprised at how much better your energy levels will be when they’re fueled by healthy foods and exercise rather than junk food or caffeine. We hope these tips were helpful for you to claim your energy back—but don’t forget: If nothing seems to work, always consult your doctor!
