6 Ways to Sustain Energy Throughout the Day

 If you’ve been reading my blog for awhile, you’ll know that I work an office job where I sit at a desk for eight hours a day, five days a week. Basically, I spend at least 40 hours a week sitting at a desk! Although I’m sitting most of the time, looking at a computer screen can get tiring and take a toll on my energy levels. Some days I come home from work and I’m too tired to do anything. I’ll choose to lay down and watch tv instead of clean or go to the gym. But I’m working on fixing that problem! I’ve been changing many habits to live a healthier lifestyle and I still have a ways to go. Here are some ways I’ve learned to sustain energy throughout the day!

6 Ways to Sustain Energy Throughout the Day

6 Ways to Sustain Energy Throughout the Day

1. Get Enough Sleep

Finals Week Survival Guide
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The main way to sustain energy throughout the day is to get enough sleep! This means 6-8 hours a night. And consistency is key! Make sure you go to bed and wake up at the same time every day. I used to struggle with this but when I started my 7:30am to 4:30pm job, I had to make major lifestyle changes. I stopped going out on weekdays, bought myself an alarm clock, and started sticking to a very strict sleep schedule. If these don’t work for you, here are 7 ways to get a good night’s sleep.

2. Have a Little Caffeine

6 Ways to Sustain Energy Throughout the Day // A Little Caffeine
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Just a little caffeine goes a long way in sustaining energy throughout the day. According to an article by Karen Ansel, a registered dietician, “Frequent mini-servings of caffeine (8 ounces of coffee or less) keep you awake, alert, and focused for longer than a single jumbo one would.” I always start my morning with a cup of coffee so I’m awake and energized by the time I get to work. If I need a little more caffeine throughout the day, I’ll sip on green tea. To make sure I’m able to sleep at night, I don’t allow myself to drink any more caffeine after 5pm.

3. Eat Smart

6 Ways to Sustain Energy Throughout the Day // GoMacro Everlasting Joy MacroBar
(via GoMacro)

Another way to sustain energy throughout the day is by eating smart. You can be more mindful of what you’re eating, meal prep, and eat smaller meals more often. I’ve found that eating every three hours has helped me sustain energy throughout the day. For example, I’ll have yogurt for breakfast at 9am. Then at noon, I’ll have a small chicken salad. At 3pm, I’ll have a snack full of protein, like the GoMacro Everlasting Joy MacroBar. With 10 grams of protein, the vegan, soy-free, and non-GMO MacroBar is a perfect pre-workout snack or when you’re on the go! You can check out the rest of GoMacro’s vegan & organic protein bar collection here. Then at 6pm, I’ll have grilled shrimp and veggies for dinner. At 9pm, I’ll have a little fruit to keep my stomach settled for the rest of the night.

4. Drink More Water

7 Ways to Get a Good Night's Sleep
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In addition to getting enough sleep and eating right, you have to make sure you’re drinking enough water for all-day energy. Typically, you should be drinking 8 glasses (or 64 ounces) of water every day. According to an article by Men’s Fitness, we often confuse dehydration for hunger. And dehydration can lead to fatigue, making you more tired. Drinking more water will hydrate you and actually boost your energy levels. I’ve been consciously making an effort to drink more water throughout the day and I’ve noticed it curbs my hunger. So next time you’re feeling sluggish and hungry, grab a glass of water instead of a sugary, sweet snack!

5. Get Fresh Air

6 Ways to Sustain Energy Throughout the Day // Get Fresh Air
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One of my favorite ways to sustain energy throughout the day is by spending time in fresh air. According to an article by the Huffington Post, “Spending time in fresh air, surrounded by nature, increases energy in 90% of people.” I often feel stir-crazy and restless when I’m sitting in my cubicle filled with artificial light and stale air all day. During my breaks and lunch, I have to step away and get fresh air. It helps me relieve stress and feel more energized throughout the day.

6. Work Out

6 Ways to Sustain Energy Throughout the Day // Work Out
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Exercise is another one of my favorite ways to sustain energy throughout the day. Some people like to power nap for an energy boost but I prefer to work out. According to Everyday Health, exercising improves your heart health, gives you better sleep, sharpens your focus, and increases your endorphin levels. If you’re struggling to get yourself to workout, here are 6 ways to get motivated to exercise.

How do you stay energized throughout the day?

Let me know in the comments! I’m still figuring out ways to stay energized and I would love to hear some of your tips.

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Valerie Nguyen

Valerie. 28. California girl with insatiable wanderlust. Bookkeeper by day, fangirl by night. Beauty editor for MagickGal. Shameless foodie and retail therapist.

9 thoughts on “6 Ways to Sustain Energy Throughout the Day

  1. I feel as though I’ve been pretty good at drinking enough water, but my sleeping pattern sucks! Lol. I also was doing yoga last month and noticed how much better I felt and how I was able to sleep better at night and a little less stressed. And fresh air is the best!

    Liked by 2 people

  2. I do have a 7.30am-4.30pm job, too. Just out of curiosity, at what time do you get up in the morning? I find each and every morning a real struggle. Right now I am pregnant, so it is understandable… but before, the situation wasn’t very different. I would like to be more of a morning person, I just don’t seem to know how to.

    Liked by 2 people

    1. Honestly, I set my alarm for 6am but don’t get up until 6:30. Luckily, my job is 15 minutes away. I’m not a morning person either, I’ve had to make MAJOR life changes for my job. I don’t even wear makeup to work anymore. It’s very difficult to adjust to the time, especially if you’re not a morning person. I can only imagine how much harder it is while you’re pregnant. All I can say is it takes trial and error. Try a bunch of different techniques to find out which ones work best for you. x

      Liked by 1 person

      1. Thank you. =) I too work 15 minutes away from home and no longer do my make up in the morning, which annoys me a little but I guess it is one of those things I have learnt to accept. I guess that preparing your things the night before may be of help. =)

        Liked by 1 person

      2. Not wearing makeup to work also annoys me but I’ve noticed my acne has definitely cleared up from it. Now I feel more confident without makeup and hardly ever wear any unless I’m going out or it’s a special event.

        Preparing things the night before has definitely helped me and save a lot of time in the morning. But I’m still struggling to get out of bed on time. I need to stop hitting the snooze button!

        Liked by 1 person

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