Have you gotten up in the morning feeling like you did not get enough sleep which makes the day seem like it is never going to end?
Or have you felt a decline in energy around 2:00pm when you are at work?
You have tried every caffeine trick in the book and that does not seem to work either? There are however little things that you can do though out your day so you can feel energized and well rested.
Here are some things that you can add to your diet and things that you can do to give you that boost of energy so you can go through your day without wanting to fall asleep.
Add More Greens
By adding more greens like spinach into your daily diet it will allow you to get iron into your body. Iron is a great way to get some energy into your system because it helps deliver oxygen to your cells. And when you have enough oxygen in your cells you feel more energetic. Iron is especially important for females if they have an iron-deficiency.
Water not only helps you keep yourself hydrated, but it is the main the source of energy for your body.
If you are dehydrated it can cause your body systems to slow down which can and will make you tired. Therefore, it is important to drink water throughout the day and to feel that quick boost of energy in the morning it is suggested to have one glass of cold water as soon as you get up.
If you don't get enough magnesium into your diet you can feel tired and sluggish throughout the day. This is because magnesium breaks down glucose into energy and helps balance sugar levels which keep you energetic.
You can find magnesium in almonds, hazelnuts, cashews and fish. Fish like salmon also helps with energy production, brain activity, and circulation.
You might think increasing walking or physical activity might use up your energy and make you more tired. However, if you get just the right amount of physical activity like walking it will increase your energy. All you need is a 10-minute walk daily to keep your energy levels high.
A power nap is great when you feel overtired because of the amount of information that you are retaining from work or school. However, it is important to recognize that a power nap of 60 minutes or less will help you feel re-energized. Anything more will make you feel more tired and will cause you to have troubles sleeping at night.
Don't Skip Meals
By skipping meals, you are not getting the nutrients that you need to keep you energized throughout the day. For example, people who do not skip breakfast have more energy throughout the day. Therefore, it is important not to skip meals especially breakfast.
Eat Less Sugar and More Grains
When you eat sweet or sugary foods it gives you a burst of energy at the start but soon after you will feel tired and burnt out. This is why it is important to eat less sugar and increase your intake of grains. Grains have a source of vitamin B, iron, magnesium and stabilize sugars which will give you the energy that you need to get through your day.
Ginger tea is a great way to avoid the coffee but get the same effect that is longer lasting. Ginger tea is filled with antioxidants and nutrients that give you that boost of energy that you may need to get yourself through those last three hours at work.