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
1. Get Enough Sleep
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
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
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
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
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
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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