Do you have trouble getting up in the morning or getting midway in the day and feel drained and sluggish? Many people often find themselves feeling drained and fatigued and this is partly due to the increasingly bustle of life. In this article, I am suggesting seven natural ways on how to have sustained energy to stay upbeat and energized throughout the day.
Seven ways to have sustained energy
Get a Good Night’s Rest
Set a sleep schedule and stick to it. Go to bed on time and get the right amount of sleep will help you feel fresh and recovered. Do not give in to temptation to stay up late, watch a movie, browse the internet, or explore social media, get your rest. You can set the mood for a good night rest by putting your phone away, read, and get into bed 30 minutes before your scheduled sleep time. If you are experiencing stress that is hampering your ability to fall asleep, try mediation or a warm relaxing bath prior to bed.
Get Sunlight
Expose to sunlight in the morning can help you to be more alert and boost your energy. The sunlight reduces the production of the sleep-induce hormone, melatonin to help wake you up and contributes to a better night rest. Research also discovered that morning sunlight exposure can also help to lower stress and depression.
Eat Nutritious Foods
Eat nutritious foods throughout the day. Consume breakfast as soon as you awake. Choose a heathy breakfast of fruits or vegetables, healthy carbohydrates, and high protein. For example, blueberries or sauté spinach, eggs, and whole wheat bread. A nutritious breakfast will leave you feeling refreshed and energized.
Move More
Regular exercise is important to keep you healthy and reduce the risk of developing chronic illnesses, such as heart disease or diabetes. Even a small amount of exercise can stimulate the body and give you more energy and contribute to over well-being. Move as often as you can throughout the day and avoid prolong sitting as best as you can. If you work at a desk, stand when possible. Also, opt for the stairs instead of the elevator. Move your body and exercise as often, aim for 3-5 weekly exercise sessions
Drink More Water and Limit Alcohol
Dehydration can zap your energy and leave you feeling sluggish. Drink a glass of water when you wake up in the morning and with each meal. You can also keep a bottle of water with you to sip periodically. Alcohol can cause you to become dehydrated, limit its intake.
Avoid Added Sugar
Foods high in sugar can result in quick increase in energy, often referred to as a blood sugar spike. Since the spike only last for a short time, once it wears off you will be left feeling fatigued and low in energy. Focus on foods that are healthy and have natural sugar for sustained energy.
Take a Power Nap
A daytime nap is great way to reset your system. You can benefit greatly from 15-20 minutes of napping and awake feeling refreshed and alert. Power naps can also increase motor performance, improve the immune system, and reduce stress.
Summary
To have sustained energy, remember to get a good night’s rest by sticking to a sleep schedule. Expose yourself to sunlight in the morning to increase alertness and improve your nightly sleep. Eat healthy foods throughout the day, starting with breakfast and move more to stimulate your body and give you more energy. Drink more water and limit or avoid alcohol to stay hydrated and sustain energy, avoid added sugar and take a power nap.
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With Love, VCB FIT
Written by Veronica Campbell Brown
@vcampbellbrown