Trying to remain continuously active and working attentively throughout the day is surprisingly difficult for most people. We often feel a slump in our mid-afternoon routine: falling asleep at your desk, slugging into several cups of coffee or just feeling utterly exhausted.
If this is the case with you, then fear not, there are plenty of top tips out there that can help you remove the tiredness and get a spring in your step again. Instead of trying to get extra boosts of energy through the company coffee and cheap energy drinks, here are some natural fixes you can integrate into your routine that can help provide the boost that you need.
Most studies agree that an individual should get at least 8 hours of sleep a day. Sleep provides the body with rest and allows it to recover from the toll placed on it by the day's activities. Here are several tips that can help you to get the sleep you need during the evening:
- Keep a set schedule of the time you aim to get to bed so that it remains consistent
- Try not to look at digital devices like your phone or tablet just before bed. The bright light can contribute to keeping you up at night
- Try not to drink too much caffeine in the afternoon as the effects of coffee and energy drinks can last for hours, with the exact impact varying individually
Do Your Best To Exercise Daily
Staying consistently active can actually help to improve energy levels gradually. One way it promotes overall health is by circulating more oxygen through the body, allowing your heart and internal organs to work more efficiently and improve energy levels. Another significant benefit of exercise is that it aids in the release of stress hormones, which can often be the culprit behind people being unable to sleep at night. After a good workout, you’re sure to sleep better, even if it’s just a small walk to and from your neighborhood store.
Reduce Your Alcohol Intake and Stay Hydrated
Many people love to enjoy a "cheeky beverage" during the day, whether it’s during lunch or just before they go to sleep. However, drinking alcohol can indeed affect how you sleep at night. Although it may seem that you’re in a deep sleep, it probably affects your ability to get the necessary quality of sleep. Cutting down on alcohol intake means you’ll be able to rest more deeply and better recover all the energy you used up throughout the day. With this in mind, you can help yourself optimize this process by keeping hydrated. Early fatigue can be warded off by ensuring the body has enough fluids in the system. Making sure that you drink between six to eight glasses of plain water is the best way to restore the fluids you’ve lost and boost your energy, particularly if you’ve consumed alcohol or exercised intensively during the day.
Balance Your Sugar Levels
We all require certain amounts of sugar in our bodies in order to keep our energy levels consistent. However, it’s integral to ensure you don't overdo it. Having foods that are high in sugar can initially provide you with a short burst of energy but this quickly results in a sudden drop of blood sugar levels: leaving you in a significant slump. One way to counteract this is to consume whole grain foods. These foods release energy slowly and keep your energy levels more consistent throughout the day: in turn, causing you to feel less tired as you enter into the evening.
Increase Your Magnesium Levels
It’s critical to have a well-rounded diet so that you can acquire the multitudes of nutrients and minerals that your body requires. If you feel you're doing an excellent job at this and you still find that you’re feeling fatigued during the day, it’s likely that you’re suffering from a magnesium deficiency. Magnesium is essential in the majority of bodily functions, but most importantly it helps to break down glucose to produce energy for the body. Subsequently, a slight drop in magnesium levels can reduce your overall mental and physical performance. You can increase your magnesium levels through your diet by eating more fish or consuming magnesium supplements.
In a nutshell, if you find yourself feeling regularly fatigued with low energy levels, there are several ways you can help to boost your energy. Whether it’s switching up your diet, incorporating regular exercise into your routine or changing your sleeping routine, it can all contribute to feeling refreshed and more energized as you take on the day.
If you have still have issues with your energy levels or general fatigue, here are some tips on how to find a doctor or therapist in Singapore. You can also speak to a doctor online on RingMD from wherever you are (just click the button below).
Doctors on RingMD can provide you with medical advice, and depending on where you are, they may also be able to write you a medical certificate and online prescription. You have a right to deal with your pain. We’re working to make sure everyone takes health and wellness more seriously, and everyone gets the care they need.
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