If you regularly feel sluggish in the afternoon, don’t just accept it. There are things you can do to boost your energy levels and get more out of your day
We all want to make the most of our lives and whether you’re working full-time, raising a family, starting a business, caring for elderly relatives or all of the above, it can easily become overwhelming.
Nobody wants to simply ‘get through the day’ and yet often, that’s exactly what happens.
If you find yourself absolutely drained at the end of the day or in a constant state of fatigue, it’s time to take control of your life and make some changes.*
Here are some tips to help you feel more energised during the day:
Pay attention to your water intake and diet
This might seem obvious but instead of just thinking, ‘I need to eat better and drink more water’, pause and make a note of what you actually consume in the day. You can get water through other beverages but how many glasses of plain water are you drinking? If the answer is ‘not a lot’, this is an easy thing to improve. Dehydration can cause headaches so resolving that could instantly make you feel less lethargic.
When it comes to food, most of us know that we should eat less sugar and carbs in order to feel more energised during the day. Despite this, we still reach for the sugary snack to beat the 3pm slump. Instead of cutting it out immediately, start by increasing your protein and adding more greens to your plate at lunch and dinner.
If you’re tired, the last thing you feel like doing is exercising. This is very understandable, especially if the weather is bad, and Netflix is calling you to the couch. However, 20 minutes of exercise – whether it’s getting out for a brisk walk, doing a sweaty session in the gym or following a yoga flow class on Youtube – can make all the difference to your energy and mood.
Put it this way, no one ever regrets a workout once they’re finished.
Get enough rest
Again, this might seem like a no-brainer but if you’re someone who works all day and has errands or obligations to take care of afterwards, it’s not unreasonable to get home at 10pm and feel like you want to relax before you go to bed. This could take the form of watching TV, scrolling on your phone, playing a video game or doing some online shopping. If you can, try to resist this urge and go to bed. Focusing on screens just as you’re trying to unwind will ironically make your mind feel more alert, even if your body is ready to rest.
Also, it varies for everyone, but in general, naps are a good idea as long as they’re not longer than thirty minutes and taken no later than 4pm.
Schedule in some ‘me-time’
Speaking of your mind, have you ever hung up the phone or left a meeting with a friend, colleague or family member and felt drained? It happens more often than we might realise. Looking after your mental energy is just as important as taking care of your physical energy so, if you can, schedule in some ‘me-time’ for yourself to decompress, vent, journal, scream into a pillow or whatever it is you need to do to clear your head and get back in the game.
It can be as short as 15 minutes but it will make all the difference to the remainder of your day.
Take a supplement
No matter how good we think we are at eating well or looking after our health, there will be periods of the year where we all need an extra bit of help. Some people have low levels of vitamin D, others have insufficient iron or need a boost of vitamin C over the winter months. It’s good to visit a health professional every so often to check your bloods and see what you may need.
Even our incredible athletes can attest to the power of taking a good supplement! Irish International Defender and Liverpool F.C Captain, Niamh Fahey has had a hectic couple of weeks lately between travelling, training and matches. She is a big fan of Zest Active by Revive Active to keep her energy levels up as she represents her country. And, thanks to her degree in pharmacology, she understands the quality and synergistic effect of the nutrients included in each Revive Active product.
She said: “I’ve been taking Zest Active as part of my daily routine for the past number of years to support my physical and mental stamina, both on and off the pitch.”
*It’s important to note the difference between normal tiredness and total exhaustion which might be a symptom of an underlying condition. Always consult your GP if you’re worried about chronic fatigue.