No matter your work environment, a long work day can be both physically and mentally draining. However, there are a number of ways to boost alertness and energy throughout the day. The following tips can help prevent a midday energy slump and keep you engaged and productive all day long.
1. Reschedule workouts
Study after study have shown the benefits of regular exercise. However, when you schedule your workouts can impact your energy levels. Exercising first thing in the morning can provide an all-day energy boost without caffeine. Likewise, a mid-day or lunchtime workout can help prevent an afternoon energy slump. No time to workout during the day? Make sure to workout at least two to three hours before bedtime; exercising too close to bedtime can negatively impact sleep – and decrease your energy the following day.
2. Choose caffeine from smart sources
One of the most common ways to combat an afternoon energy fog is by reaching for a cup of coffee or energy drink. While these drinks provide a temporary energy boost, they can cause you to crash even harder as the effects wear off. Instead, look for energy boost from natural sources or with low doses of caffeine.
4ever Mints for Increased Alertness contain a safe, small dose of caffeine along with vitamin B12. Vitamin B12 has been shown to increase energy, concentration, memory, and mood. Because 4ever Mints last for hours instead of minutes, you can rely on a steady energy boost that won’t result in a late-afternoon energy crash.
3. Walk during the day
Instead of sitting down during breaks, consider heading outside – or to a stairwell – for a short walk instead. Walking for as little as 20 minutes a day has been shown to improve mood and energy. A 2017 study by the University of Georgia found that office workers who walked 20 minutes a day reported feeling less fatigued and more energetic.
4. Snack smarter
The foods – and drinks – we consume during the workday can significantly affect our energy levels. Start your day by eating a nutritious, protein-packed breakfast to jump-start your metabolism. Be mindful when snacking at your desk to avoid consuming excess calories. Fresh fruit, Greek yogurt, or vegetables with hummus are all healthy, energy-boosting snacks. Likewise, avoid high-fat foods at lunchtime. The University of Rochester Medical Center found that the body digests and absorbs energy from high-fat foods very slowly; this can lead you to feel tired and sluggish after eating a high-fat lunch.