Have you been feeling sluggish or struggling to stay awake and motivated lately? Are you pushing through to make it to the end of the day when you can finally curl back up in bed? Some days we can be on fire, getting things done without anything standing in our way. Other days it can be hard to get moving, or stay on track without distraction.
While energy can come and go, there are a few ways you can help yourself get back on track. If you have been struggling to get energised lately, here are five tips to get yourself moving.
1. Get Some Shut Eye
You might be thinking that getting some sleep, whether through a power nap or a good night’s sleep, is counterintuitive when it comes to getting things done, but sleep is crucial to your energy levels.
A power nap is a short amount of sleep during the day that can provide plenty of benefits, including improving your alertness, concentration and mood. Ideally, power naps should last between 20 and 30 minutes, giving you a bit of rest to re-energise, but not too long that you end up feeling more tired than you were before the nap.
However, as beneficial as power naps can be for your energy levels, they don’t replace a good night’s sleep and that could be one of the reasons you’re struggling to get energised.
A good night’s sleep generally lasts between seven and nine hours. If you find it hard to get that much sleep, try setting up a bedtime routine to help your mind and body wind down for the night. This routine can include having a warm shower or bath, doing gentle body stretches, enjoying a cup of tea, and going to bed at the same time every night.
2. Limit Your Caffeine Intake
While it may be tempting to make yourself a cup of black tea in the afternoon, especially if you can’t squeeze in a powernap, caffeine won’t help in the long run.
It may give you the quick boost you’re looking for, but too much caffeine can make you feel jittery, increase stress – and once it wears off – make you feel tired.
If you really can’t give up caffeine, try your best to watch your intake. Research suggests that adults can consume up to 400mg of caffeine a day, which is around four cups of black tea.
If you want to start limiting or stopping your caffeine intake, caffeine-free teas are the way to go. If you prefer to stick to your black tea, opt for decaf black tea; if you want to break up your routine, give herbal energy tea a try.
3. Take Regular Breaks
Taking regular breaks throughout your day will definitely help your energy levels.
It can be hard to pull yourself away from your desk when paperwork and emails are piling up, or if you have a deadline to meet, but taking regular breaks provides a variety of benefits for your health.
Whether you step away from your desk for half-an-hour to workout or catch up with friends, or take just five minutes to make a cup of tea and centre yourself, regular breaks improve your mood and concentration, reduce stress, and boost your energy levels. You can come back ready to tackle the paperwork and emails waiting for you.
4. Stay Hydrated
Staying hydrated is important for overall health, but especially when it comes to maintaining your energy levels. Even just mild dehydration can lead to fatigue, as well as an inability to focus and concentrate.
To stay hydrated, it’s generally recommended you consume eight glasses of water a day. One of the easiest ways to do this is by keeping a large water bottle nearby to remind yourself to stay hydrated. If you find water bland or want to mix things up, you can try flavoring it. Add low-sugar cordial, fruit, or a delicious cup of iced tea into your hydration routine.
5. Make Some Diet Changes
Food provides us with energy. The right foods can make us feel energised for the entire day, while the wrong foods can easily bring our energy levels down to the point where we can’t get anything done.
If you think your diet is lowering your energy levels, make some changes to bring them back up. They don’t have to be major, overnight changes. Start by adjusting your meal sizes, adding healthy snacks, and/or switching from coffee to tea. If you don’t know where to start and/or you’re looking for some general advice, you can always ask a nutritionist for help.
While you can try and boost your energy, sometimes the best way to get back on track is to slow down and have a rest. If you’re struggling to get energised and your body is calling for you to take a timeout, be sure to listen.