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We all experience moments during the day when we have dips in our energy levels. For some this period occurs in the morning, while others will ensure a post-lunch slump. If you’re one of those people who suffers with energy loss during the day, here are some useful tips that should help you boost your performance at home and at work.
A sure-fire way of feeling sluggish all day is to oversleep. It is vital as we age to maintain our natural circadian rhythm, our body’s master clock, which prefers to be in-synch with the normal 24-hour day. The problem is, during the autumn and winter, when there is less natural light, your body will naturally want you to sleep longer. To counteract this, you should go to bed at the same time every night and wake up at the same time in the morning. And that means weekends too!
In addition to this, even during the height of winter, you should expose yourself to as much natural sunlight as you possibly can. This way your body will remember that it is daytime and will stay alert.
If you’re up for it, why not start your day with a workout. This doesn’t have to mean dragging yourself to a gym in the cold, wee hours, you could just as easily exercise at home. Do enough so that you raise your heart rate and find yourself a little out of breath. Do this for 20 minutes and you’ll carry that energy with you all day.
Some diets suggest eating little and often throughout the day so that you don’t overeat. However, your body works with its own natural daily rhythms, based on when you get up and when you go to bed, when you exercise and so. You will feel tired if your body is expecting fuel and you skip a meal. A chaotic eating pattern will backfire, and you will either feel sluggish and crave sugar or you’ll start overeating. Far better to eat regular meals for breakfast, lunch and dinner.
Missing breakfast is a definite no-no. Breakfast gives you the vital fuel you need. Eat something that will release slowly, such as bran and fruit, nuts or eggs.
Carbs have a tendency to drain your energy if you’re not careful, so while they are useful if you need a quick energy boost, it is more beneficial for you to increase the amount of protein you consume, and this will help to increase your energy levels. Some experts suggest that 150g of carbs per day is enough to keep you going. Choose from fruit, bread, rice, pasta and cereal and then add protein to your carbs – so make a sandwich or a pasta for example.
If you like your coffee but limit your intake, consider when the best to drink it might be. Many morning coffee drinkers find themselves having a slump mid-afternoon. You might wish to drink a latte at that time to give yourself a boost. Beware of taking caffeine on-board too late in the day though, as it can cause problems with sleep which will mean you feel tired the next day, and before you know it, you could end up in a vicious caffeine circle of boost and slump.
A lack of water will seriously affect how energetic you feel. You may also feel hungry when you’re actually thirsty. Your body is made up of huge amounts of water and it is important that you stay hydrated as much as possible. The recommended amounts of water you should drink vary from individual to individual, but it certainly won’t hurt you to aim for 2 litres per day. Increase that if you need to.
Some people swear by the power nap. You only need 20-30 minutes at lunchtime and you’ll feel energised for the rest of the afternoon. Obviously this will only work in certain circumstances, and you should avoid napping if people will react adversely to it or there is a chance you won’t wake up for an hour or so!
The reverse opinion of taking a nap during the day, is that which suggests it is far better to go outside and take a brisk walk. This works on several levels. Firstly, you’ll be exposing yourself to natural light which will make you feel more alert and alive, and secondly you’ll be giving your energy levels a boost thanks to the exercise. Even if you can only manage a quick trot around the block, you’ll quickly feel the benefits.
Many people feel that when they exercise to music they exert themselves more, and yet don’t really feel it as badly. You may not be one for working out in a gym, but even going for a walk with some ear phones in can boost your performance. Listening to music while doing the housework will also make you feel more energetic, so turn the volume up and get singing!
The more relaxed you are before you try to sleep, the better the quality of sleep you will have and you’ll feel more energetic next day. Rather than looking at a TV screen, your laptop or phone, which serves to increase your brain activity and stimulate thought, therefore confusing your body’s natural rhythm, wind down quietly instead. A warm (not hot) bath, a book or a magazine, will be far more beneficial to your quality of sleep and help you feel refreshed in the morning, brimming with energy for the new day.
Created by Tom Vermeersch
Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.
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We all experience moments during the day when we have dips in our energy levels. For some this period occurs in the morning, while others will ensure a post-lunch slump. If you’re one of those people who suffers with energy loss during the day, here are some useful tips that should help you boost your performance at home and at work.
A sure-fire way of feeling sluggish all day is to oversleep. It is vital as we age to maintain our natural circadian rhythm, our body’s master clock, which prefers to be in-synch with the normal 24-hour day. The problem is, during the autumn and winter, when there is less natural light, your body will naturally want you to sleep longer. To counteract this, you should go to bed at the same time every night and wake up at the same time in the morning. And that means weekends too!
In addition to this, even during the height of winter, you should expose yourself to as much natural sunlight as you possibly can. This way your body will remember that it is daytime and will stay alert.
If you’re up for it, why not start your day with a workout. This doesn’t have to mean dragging yourself to a gym in the cold, wee hours, you could just as easily exercise at home. Do enough so that you raise your heart rate and find yourself a little out of breath. Do this for 20 minutes and you’ll carry that energy with you all day.
Some diets suggest eating little and often throughout the day so that you don’t overeat. However, your body works with its own natural daily rhythms, based on when you get up and when you go to bed, when you exercise and so. You will feel tired if your body is expecting fuel and you skip a meal. A chaotic eating pattern will backfire, and you will either feel sluggish and crave sugar or you’ll start overeating. Far better to eat regular meals for breakfast, lunch and dinner.
Missing breakfast is a definite no-no. Breakfast gives you the vital fuel you need. Eat something that will release slowly, such as bran and fruit, nuts or eggs.
Carbs have a tendency to drain your energy if you’re not careful, so while they are useful if you need a quick energy boost, it is more beneficial for you to increase the amount of protein you consume, and this will help to increase your energy levels. Some experts suggest that 150g of carbs per day is enough to keep you going. Choose from fruit, bread, rice, pasta and cereal and then add protein to your carbs – so make a sandwich or a pasta for example.
If you like your coffee but limit your intake, consider when the best to drink it might be. Many morning coffee drinkers find themselves having a slump mid-afternoon. You might wish to drink a latte at that time to give yourself a boost. Beware of taking caffeine on-board too late in the day though, as it can cause problems with sleep which will mean you feel tired the next day, and before you know it, you could end up in a vicious caffeine circle of boost and slump.
A lack of water will seriously affect how energetic you feel. You may also feel hungry when you’re actually thirsty. Your body is made up of huge amounts of water and it is important that you stay hydrated as much as possible. The recommended amounts of water you should drink vary from individual to individual, but it certainly won’t hurt you to aim for 2 litres per day. Increase that if you need to.
Some people swear by the power nap. You only need 20-30 minutes at lunchtime and you’ll feel energised for the rest of the afternoon. Obviously this will only work in certain circumstances, and you should avoid napping if people will react adversely to it or there is a chance you won’t wake up for an hour or so!
The reverse opinion of taking a nap during the day, is that which suggests it is far better to go outside and take a brisk walk. This works on several levels. Firstly, you’ll be exposing yourself to natural light which will make you feel more alert and alive, and secondly you’ll be giving your energy levels a boost thanks to the exercise. Even if you can only manage a quick trot around the block, you’ll quickly feel the benefits.
Many people feel that when they exercise to music they exert themselves more, and yet don’t really feel it as badly. You may not be one for working out in a gym, but even going for a walk with some ear phones in can boost your performance. Listening to music while doing the housework will also make you feel more energetic, so turn the volume up and get singing!
The more relaxed you are before you try to sleep, the better the quality of sleep you will have and you’ll feel more energetic next day. Rather than looking at a TV screen, your laptop or phone, which serves to increase your brain activity and stimulate thought, therefore confusing your body’s natural rhythm, wind down quietly instead. A warm (not hot) bath, a book or a magazine, will be far more beneficial to your quality of sleep and help you feel refreshed in the morning, brimming with energy for the new day.
Do you feel you're always doing the same things and not getting anywhere? It's common to feel stuck in a rut, treading water and just going through the motions.
No one knows what the future holds, so don't waste time and energy worrying about it. Read our tips and find out how to stop being afraid of what might never happen.
Read the complete article
While you often hear people joking that they have OCD because they like to keep their house clean and tidy, Obsessive Compulsive Disorder can be a distressing and debilitating mental health condition with a wide range of symptoms.
Have you ever noticed that some people are instantly likeable? Many people believe that people will only like you because of natural traits you're born with: good looks, talent and sociability. But this is a misconception. Getting people to like you is within your control, and it's all to do with self-belief, knowing yourself and being emotionally intelligent. Here's what to do to be more likeable.
It happens to everyone at times: we start doubting ourselves. We worry about the decisions and whether we can face future challenges that life has in store. And sometimes we feel that we just aren't good enough.
There's so much contradictory health advice out there, it gets confusing. One year, butter is said to be bad for you, and margarine is better. The following year, it's the other way around. One article says running causes strain on your joints; another says it's good for you because it increases bone strength.
It is not always obvious when someone is experiencing depression. Some people with depression mask their symptoms, hiding their feelings behind a smile to convince others they are happy.
Learn how to recognise the signs of stress and avoid slipping into a burnout or a bore-out
People spend so much of their time regretting the past and worrying about the future. But it’s not worth it! Even what happened yesterday doesn't matter anymore! Let go of the past and the future and make the most of every moment.
Do you sometimes despair about humanity because it seems there are far more bad people than good? Are we primarily selfish individuals, thinking only about our own needs? Or is this cynical belief just because we spend so much time online? The truth is more complicated!
Bach Flowers are not medicinal but harmless plant extracts which are used to support health.
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