More often than we’d probably like to admit, lethargy derails our ambitions of actually accomplishing anything with our day. Being tired is as frustratingly commonplace as is it is debilitating. Everyone has different ways of coping. Some of us are reliant on an absurd amount of caffeine – anything from a latte to an energy drink (just as long as it gets the heart racing), whilst others swear by a carbohydrate-rich diet. What we can all agree on, is that we’d like to be more energetic than we already are, it doesn’t really matter how we get there. With this in mind, here are 4 ideal ways you can do just that.
Sleep
Sleep is the cornerstone on which your body is dependent for its base level of energy. And when this foundation falls through, your energy levels take a hit – with concentration, effort and judgement all falling through the floor. Research undertaken at the City University of New York revealed that sleep deprivation results in ‘objective changes in effort including reductions in the speed of task completion, work rates and the number of solutions attempted.’ It’s no surprise that it’s such a struggle to sort out that mounting pile of emails after a night of poor sleep.
To ensure that you arrive at work rejuvenated and at the peak of your powers, it is essential to prioritise getting a good night’s sleep. This means neglecting electronics for the last hour before bed – the blue light produced by phones, tablets and TV screens suppresses the production of the sleep-inducing chemical melatonin and getting your hands on a snug memory foam mattress.
Diet
As well as being the most important for maintaining energy levels, diet is also the most difficult to monitor properly. With the convenience of unhealthy foods providing a cheap and easy but short-lived energy boost, it feels trickier than ever to subscribe to an exclusively healthy way of eating. The shortcuts to day-round energy though, are altogether more accessible.
As they release glucose into the bloodstream slowly, complex carbohydrates are a source of long-lasting energy and oats, pulses, seeds, nuts and wholegrains are just a few tasty examples. Eating smaller portions more often, is designed to help you avoid the crashes that are common with a huge meal and will help to keep you energised for the whole day. We get that you can’t have a small meal all the time, sometimes your so ravenous that nothing but a plate piled up with food will do. Just think moderation.
Hydration
Drinking more water is the simplest change you can possibly make. But just because it’s easy, it doesn’t mean it’s any less effective. Staying hydrated boosts your energy levels as well as your ability to concentrate. The NHS recommends that the ideal amount to a drink a day is somewhere in the 2-3 litres region. Of course, this amount varies depending on the climate and whether you are exercising.
Exercise
We’re all guilty of spending too little time in the gym, and a little bit too much time in front of our TV. It is all too easy to be ensnared by a Netflix series for days and even weeks at a time, leaving your exercise regime in tatters. All is not lost however. You don’t need a drastic overhaul to increase your energy levels; it only requires a few simple changes – as this University of Georgia study shows.
Researchers found that completing just 20 minutes of exercise a day, equivalent to that of a leisurely walk, can dramatically reduce feelings of fatigue. Keeping active has a holistic effect on the body, and can be credited with improvements in your psychological well-being as well as your physical health.