At the end of the working day all you think about is getting home, eating and lying on the couch in front of the TV. Most people experience a lack of energy after an eight-hour workday.
There are a number of factors that can affect your energy levels. With a few small steps, you can change this and be energetic after the work day is over.
Make sure your blood sugar levels are stable and in the he althy range throughout the day
If your blood sugar levels are too low or too high, it can make you feel tired. Remember that blood sugar is affected by the food and drinks you consume.
Start your day with a he althy breakfast that includes whole grains, some protein, fruit and he althy fats. During the rest of the day, avoid heavy lunches and snacks, pasta and sweets. Have a light and he althy lunch and nuts and fruits are great for snacks.
Take short breaks
For an eight-hour working day, the lunch break should be 1 hour. At this time, some choose to have lunch, play sports, walk in the park. Besides this big break, take more frequent and small ones, for about 10-15 minutes.
Do light stretching and relaxing exercises, breathing exercises, climb the stairs if possible and forget about the elevator for a while. Do not forget to frequently ventilate the room in which you work. The fresh air will keep you energized and productive throughout the day.
Capture the daylight
increases the production of serotonin, a neurotransmitter essential for good mood and energy. To prevent chronic depression or feeling tired,expose yourself to direct sunlight as often as possible.
For example, if you bring your lunch to work, why not eat your lunch in the fresh air and direct sunlight. It's also nice to have the desk you work at near a window.
Coming home you often sit on the couch to watch TV. Change this habit and stay active after work. Walk, do sports. If you make this small change, you'll notice a difference in your after-hours energy levels in just a week or two.
Staying active after the work day will give you more energy.
And last but not least – get no less than eight hours of sleep.