There are times when you slump at work and all the coffee in the office will not help you. If you regularly face this problem, there are some things you should try to boost your energy levels. This will help you get through the day and improve your productivity.
Whether you work in an office or run your own business, you will have a lot of work to get through in the day. Loving what you do can help you get through each day, but there are other tips that can energize you. If you are looking for a way to up your game, you should focus on the large picture. You should not work until you burn out and you have to take care of your body and mind. This is the only way you will have enough energy to get everything done.
Be a Smart Eater
The first step you should take is to not skip breakfast. Having a small breakfast is enough to get your metabolism started and you need to do this. As the day wears on, you will need to listen to your body and practice mindful eating. If you need a snack to keep you going, it should be well-balanced and help you avoid any mid-afternoon crashes. The snack should have equal parts carbohydrates and protein as this will reduce any blood sugar spikes and the resulting crash.
You also need to work with caffeine correctly. There is a right amount to have to get the boost you need that will not lead to a major energy crash. In the mid-morning, you should have a cup of 200mg or less and a second cup in the afternoon if you need a pick-up. You should avoid back to back coffees. The afternoon is a good time for a regular break as well.
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Take Regular Breaks
Research has found that a 15-minute break every 90 minutes will increase your productivity and help you stay energized. Of course, this is slightly different for everyone, but most people cannot fully focus for more than 90 minutes at a time. Instead of powering through your calls, reports, and meetings without a break, you need to take one. Working without a break will actually be a disservice to yourself.
Exercise In The Middle Of the Day
Regular exercise is important to stay healthy, but you need to time this correctly if you want it to boost your energy levels. Exercising for as little as 20 minutes in the middle of the day will help you per up and improve your mood. If you do not have a gym close to the office, you can take a brisk walk instead. You could also have a walking meeting with your colleagues where you tackle what needs to be done while boosting your energy levels. We have all seen people with drooping eyes in meetings and you do not want to be that person.
Take a Power Nap
A lot of people have a hard time shutting their brains off for long enough to have a power nap, but these naps do work for many other people. If you can power nap, you should do it. The National Sleep Foundation states that a short 20 to 30-minute nap will improve alertness, mood, and performance. Naps will energize you in a number of ways, but if you cannot fall asleep, you should try relaxing for a short period. Listen to music or bask in the sunshine for a few minutes to help you feel energized.
On the subject of sleep ensuring that you have a great sleep environment will help you to be more productive throughout the day. Make sure you have a comfortable mattress like a Sleep Number mattress.