4 top tips to feel more energised throughout your day
Yawning can be a dangerous contagion to any 9-5 work setting. It’s even worse when yawning persists during our time off. To avoid falling victim to the yawning plague, we share our top 4 tips to assist with keeping energised across the day.
- Get enough sleep. Sleep is our best friend when it comes to having optimal energy. It acts as a recharge function after a day of running our batteries flat. Adults need at least seven to nine hours of sleep each night.
But how does sleep help our energy levels? Well, as we sleep, our bodies experience a release of hormones that slow our breathing and relax our muscles. This assists in healing any parts of the body which requires attention and sees the production of Adenosine Triphosphate (ATP), the body’s source of energy. We must be asleep for this process to take place given less functions are active, meaning our bodies can focus on areas such as energy restoration which are ignored during the day. Imagine it as if you had 10 tabs open on your laptop and one of them was struggling to load. If you put these other 9 tabs to sleep, then that one tab is more likely to achieve what it needs to.
- Eat foods with energy-boosting properties. Foods with a low glycaemic index (sugars absorbed slowly) may help avoid that lag in energy typically experienced after eating quickly absorbed sugars or refined starches. Higher glycaemic foods cause our bodies fatigue because they have been found to increase the proportion of tryptophan in the body, an amino acid linked to sleepiness. Consuming low glycaemic index foods will also contribute to other health benefits such as weight control and avoiding type 2 diabetes.
To incorporate these energy-preserving foods into your diet, try wholegrains (e.g., whole oats and rye breads), high-fibre veggies (e.g., spinach and broccoli), and nuts and legumes.
- Drink enough water. Being comprised of up to 60% water, it is no surprise our bodies need an ample supply of H20 for hydrating our energy levels. When our bodies are short on fluids, the first sign is fatigue. This is because water is distributed to our body’s systems to optimise the transformation of food proteins into the energy-driving compound ATP.
Our brains are especially influenced by our hydration status. Even mild dehydration can impair many aspects of brain function, causing symptoms of fatigue such as headaches, muscle weakness, and the oh-so-dreaded yawning state.
To make sure you’re hydrating your body correctly, aim for about 2 Litres of water throughout one day. An easy way to ensure this is to carry a 1L water bottle with you, sip on it throughout the day, and make sure you refill and empty it at least once!
- Control stress. Another critical element in optimising our energy levels, stress-induced emotions can consume massive amounts of energy (spent on spiralling thoughts, emotional distress, etc.) which can be exhausting and demotivating. When we stress, our energy stores are mobilised to react to the situation at hand. This is great if you’re being chased by a lion and need to run away ASAP! But it’s not so great if you’re overreacting to everyday ebbs and flows.
To target your stress management, try talking with a friend, family member or psychologist about what you’re going through. Another simple way to reduce energy-depleting stress levels is to lighten your load by reducing weekly commitments and increasing your me-time.
If you need a little extra help achieving a calmer state of mind to optimise your energy levels, consider taking our Sedistress supplement. These easy to swallow film-coated tablets hero the power of passionflower extract which may assist with reducing symptoms of mild stress and anxiety.
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