As the year is quickly coming to a close, we have found ourselves getting busier and busier. And with that, it’s common for us to feel less energized and tired.
By the time you get home from work or school, your head is ready to hit the pillow.
There are many ways to stay fueled, and there’s more than one ideal option. Your energy levels can vary daily, depending on how much sleep you get, how well you ate, how much caffeine you had that day, or even how much water you drank.
But we can avoid this by staying energized with our daily schedule. Here are some ways to keep yourself energized throughout the week.
Sunlight is one of the best ways to wake up in the morning, especially if you’ve been working all day indoors. If you can’t afford to take a walk outside, turn off your computer and sit near a window with some natural light coming in. Even just 15 minutes can make a difference.
Eat Healthy Foods at Regular Intervals
Eating healthy foods at regular intervals throughout the day prevents blood sugar fluctuations that can make you feel dizzy or tired. Include whole grains, fresh fruits, and vegetables in your diet daily, along with lean proteins like chicken breast or fish such as tuna or salmon, for a well-balanced meal plan. Smoothies are another great option for those who want something quick and easy that tastes good too!
Get Enough Sleep
Getting enough sleep each night is crucial forstaying energized during the day — especially if you’re working long hours or pulling an overnight shift. Ensure your bedroom is dark and quiet, so you get plenty of rest without being disturbed by outside noise or light coming through your windows. If you’re having trouble falling asleep, try reading or meditating before bed, or taking a bath with Epsom salts or lavender essential oil (or both).
Drink Plenty of Water Throughout the Day
Drinking enough water helps keep your body hydrated, improves digestion for better nutrient absorption, and keeps your skin looking young. Aim for eight glasses per day — more if you exercise regularly or live in a hot climate where you often sweat (four more glasses per day).
Limit Your Screen Time Before Bedtime
The blue light emitted by electronics can affect the production of melatonin, a hormone that helps regulate your sleep cycle, making it harder to fall asleep quickly and stay asleep.
Don’t Eat Too Much Before Bedtime
Eating right before bed can cause indigestion and heartburn, which could keep you awake for hours (and make you toss and turn).
Chewing gum increases blood circulation in your mouth and helps stimulate saliva production. Saliva contains proteins that help keep your mouth moisturized, which may prevent dry mouth symptoms like bad breath. It also helps keep food particles off your teeth so they don’t decay as quickly as they would if bacteria were left to sit in your mouth for long periods of time.
Take a 20-Minute Nap
Sleep is one of the best ways to recharge your batteries and get back on track after a long day at work or school. If it’s not practical for you to sleep during the day — or if you’re already getting enough sleep — try taking a 20-minute power nap instead. Power naps help improve brain function and boost alertness, according to research from Harvard Medical School.
Stretch It Out
Even if you’re stuck at your desk all day, give yourself 10 minutes to stretch out and move around every hour or so — especially if you have tight muscles from sitting too long in one position (which happens more often than we realize).
Put on Some Music
Music can help you stay focused and upbeat when you need to get things done. It can also be a great motivator for exercising or other tasks that may be something other than your favorite thing to do (e.g., cleaning). Try listening to music while working out or doing household chores, and see if it makes a difference in how much you enjoy these activities!
Organize Your Workspace
It might seem like a small thing, but having an organized workspace will help increase focus and productivity. It also helps reduce stress by eliminating unnecessary distractions.
Set Aside Time for Meditation or Exercise
Taking five minutes here and there throughout the day may seem impossible if you’re busy, but it’s actually very important for keeping your energy levels high — both physically and mentally. Meditation helps you release stress and prevent burnout; exercise boosts energy levels by releasing endorphins into your bloodstream (which makes you feel good). Both activities can be done while doing something else (such as listening to music while exercising) or even sitting at your desk if necessary.
Laughter is one of the best ways to boost your mood and relieve stress. Spend time each day laughing with friends or watching funny videos on YouTube.
So there you have it—we hope this post has inspired you and given you some insight into ways to stay fueled during a busy week. But if you’re still in need of some more general motivation, we encourage you to take time to identify what you actually can and should do to focus your energy consumption and time management better. If you can focus on what matters most, you’ll never have to feel guilty about neglecting your health or which ones matter to your productivity.