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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 (bio)
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.
People always think: that’s just me. I'm not good at 'X', that is just my character. Here are some reasons why it's never too late to change.
Read the complete article
After 25 years in the Bach flower world, we asked ourselves, is now the right time for our own new name? Not only have we grown, but so have you, along with the confidence you have in us. That's why we want to connect ourselves to our own name. That name is Mariepure.
Do you always feel that everything’s always going wrong? Find out how to stop this cycle of bad thoughts in its tracks. When you think positively, things will start to appear positive and you will eventually feel more positive and optimistic.
If you're worried that the world is changing too fast, you're not alone: technology is constantly developing, and it can be challenging to keep up with all the changes. As a result, many people - not just the older generations - feel anxious that they might get left behind.
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
Feel like everyone takes you for granted? Whether it's working late to prepare a presentation or cooking a special birthday meal for your partner, it's nice to be appreciated when you've made an extra effort. And if it seems as if people don't notice, you might feel as if no one values you.
Read the complete article
Stress can be both good and bad; it’s up to you how you look at it. But too much stress can be dangerous. Read more about stress in this article!
Read the complete article
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.
As parents, we often worry about a poor school report as much, if not more, as our kids do! And if your child's grades are slipping, you'll be looking for reasons and if there's anything you can do to help.
Read some tips to get the challenge you're thinking about out of the way. Now is the time to do something, you can start right now. Read on to know more!
Read the complete articleBach Flowers are not medicinal but harmless plant extracts which are used to support health.
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