Have you ever had one of those weeks where every day feels like a Monday? Or one of those weeks where the eight hour workday seems to last for eternity as you slog through each minute of the day, slurping down your third cup of coffee as you struggle to keep your eyes open during your fourth hour-long meeting? In this fast-paced and consistently evolving society, long hours and late nights have become increasingly more common.
Everyone is busy these days - whether they’re working for 60 hours in the office or facilitating international conference calls from the comfort of home. Because of all the busyness, it’s easy to feel drained and tired throughout the week. Worse yet, having low energy levels at work can slow your productivity—potentially causing you to spend even more hours at the office. Before you resign yourself to a constant fog of workday bleariness, check out these tips and tricks to keep your energy levels high throughout the nine to five.
Think about your bedtime routine. Do you have a set time each night you crawl into bed to count sheep? Or do you lay under the covers scrolling through social media until the wee hours of the night? According to the National Sleep Foundation, adults need an average of seven to nine hours of sleep per night. Getting less than seven hours of sleep for just two nights in a row could cause sleep deprivation. Additionally, research shows that poor sleep has several negative side effects, from low energy to hormone imbalance.
If you’re not getting enough sleep, try enforcing a bedtime routine—making sure you’re in bed at the same time every night. Additionally, when you start winding down for the night, put the smartphone away and start implementing some relaxing behaviors like reading a book or soaking in the tub.
If your energy levels are dipping throughout the day, it might be time to look at the food you’re eating. While the carb-loaded cream cheese bagel might be a quick and delicious option, filling up on processed and sugary foods can negatively affect your health and energy levels.
Lower the amount of carbohydrates you eat throughout the day, swapping out your sugary energy bar for a few servings of a high-protein snack or supplement. Starting your day off with a hard-boiled egg or a more holistic supplement like activated you morning complete can help skyrocket your energy levels.
When you’re sleepy, the last thing you want to do is get up for a quick jaunt around the office. But getting up and moving around throughout the day could give you new energy before you return back to your sedentary position.
Additionally, implementing some exercise into your daily routine could boost energy levels, improve your mood and lessen the effects of anxiety and depression. That seems like a pretty good bonus for going out on your morning run.
More than 50 percent of the human body is water, some of which is lost throughout the day when you sweat or use the bathroom. This means that you should be overcompensating for the water lost by consistently hydrating. Dehydration can impact your mood and brain function, so make sure you drink copious amounts of water throughout the day, especially anytime you feel tired, thirsty or stressed.
Mondays are hard—and sometimes the rest of the work week can be just as hard. If you’re experiencing fatigue and low energy levels at work, take a step back and look at your current lifestyle. Are you getting enough sleep at night? Are you consuming enough protein? How much water are you drinking? Making these few simple changes could make the difference in your life and make every Monday feel like a Friday.
And if all else fails, you could always petition the office to bring back the nap times you had in kindergarten. Wouldn’t your cubicle make the coziest pillow fort?
Publish Date: March 26, 2020 10:32 PM