If you have time to hit the gym mid-afternoon, do so. You may have to slow down on your regular workout routine due to energy deprivation, but any amount of physical activity can help you recharge for the remainder of the day. If you’re stuck at work, try taking a short walk during your lunch break or doing some light stretches at your cubicle. Strive to get at least 30 minutes of exercise in mid-afternoon for the best results and the most energy
People have a substance called adenosine in their brains that binds to nerve receptors, which slows down nerve cells and causes drowsiness. The brain mistakes caffeine for adenosine and receptors bind to it instead. Instead of slowing down nerve cells, caffeine speeds up nerve cells resulting in your feeling energized. Timing is important when it comes to caffeine consumption. It takes about 20 or 30 minutes for caffeine to start working, so aim to have a cup of coffee right before your afternoon meeting. Doctors recommend you only consume 400 milligrams of caffeine a day, and an eight ounce cup of coffee has about 100. Keep this in mind as you consume caffeine so you don’t go overboard.
Sleep deprivation can affect ghrelin and leptin, which are the hormones responsible for controlling hunger. This means when you’re tired, you may have an increased appetite and crave high-calorie, high-carb foods. However, the way refined carbohydrates like white breads and white pastas work cause a sudden spike and then drop in blood sugar, leaving you feeling sleepy shortly after eating. Instead, stick to healthy, whole grain carbohydrates and fruits and vegetables. For lunch, try a small salad with nuts and a small piece of whole grain bread. You could also try something with lean protein, like fish, along with some greens and fruit.
Try to aim for five minutes of meditation towards the middle of the day, when you’re most likely to have a dip in energy. Lie on the floor with your arms on the floor and your legs on a wall. Move from focusing your mind on one part of the body to another, relaxing as you go. If it’s hard to lie down, you can simply stay in your chair and pull your calves and feet up to the seat. Raising your legs can alter blood flow and help energize your body.
The sleep you have during those few minutes are of minimal quality. You end up going straight back into REM sleep if you’re pulled from sleep too quickly, and the shock of waking from REM sleep repetitively leaves you more tired than you would have been if you had simply woken up. It’s better to set the alarm as late as you can possibly sleep and get up and get going on the first buzz. Even if it’s hard, you’ll end up feeling more energized throughout the morning.
Once again, if you’re tired you’ll crave simple carbohydrates and sugar, but you should strive for a healthy, energy boosting breakfast instead. Choose whole grains and fruit for breakfast. Have yogurt with berries and granola or oatmeal with fruit.
Bright, natural light boosts energy and body temperature. It’ll also stall your circadian rhythm, slowing the urge to get back in bed. Do not wear sunglasses. Sunglasses block the UV lights that you need to energize
Iron-deficiency, anemia, and hypothyroidism can all cause chronic fatigue and can be diagnoses with a simple blood test. If you’re diagnosed with one of these disorders, your doctor can prescribe medication to lessen symptoms, including fatigue. If you have trouble sleeping, your doctor may able to prescribe or suggest a safe sleep medication or herbal supplement to encourage sleep.
Many prescription drugs include fatigue in their possible list of side effects. If your dose is too high, fatigue is more likely. If you think a medication you’re on is causing you to feel tired throughout the day, talk to your doctor about altering your dosage or managing side effects. A lot of psychiatric drugs can cause fatigue. If your tiredness is so bad you’re having trouble functioning in your day-to-day life, your psychiatrist may be able to switch you to an alternative med to see if the side effects are less acute.
Going to bed and waking up at the same time each day, including weekends, can help you fall asleep and wake up faster as your body will adapt to a schedule. Do not use electronics half an hour before bed, as the light generated by laptops, TV screens, and smart phones interfere with sleep. Instead, try a low-key activity like reading or doing a crossword puzzle. If your exercise regularly, make sure to time your workouts effectively. Working out within an hour before bed raises adrenaline energy and interferes with sleep. Take a warm shower or bath before you go to bed and sip on a light tea, such as calming herbal tea, to help you wind down. Try to avoid going to bed hungry and do not smoke before bedtime.
