How to stay energetic throughout the day: tips and tricks. How to be cheerful and active all day
In our age of information, when everything moves at incredible speed and life is gaining momentum, we are increasingly unable to keep up with it.
What do you need to do so that you have the strength to keep up with life? How to be cheerful and not get tired during the day?
1. You need to get enough sleep. It will be optimal if you go to bed at 22-23 o'clock and get up at 6 o'clock. At first, it will be difficult to get used to this regime if before it was completely opposite, for example, you slept during the day and were awake at night.
Over time this night mode will affect your health. But if you get caught up in correct mode, then feeling good throughout the day is just around the corner.
2. Sleep must be of high quality. Shouldn't be extraneous sounds and noise. You should sleep with the lights off.
You sleep very well if you are in the room fresh air. Be sure to ventilate the room before going to bed. But it will be better if your window or window is slightly open at night. I tested it on myself: if the room is stuffy at night, you wake up sleep-deprived and exhausted, even if you slept the required 7-8 hours. On the contrary, if the room was fresh, then even less sleep will be enough to feel alert and rested in the morning.
3. Drink 1-3 glasses in the morning clean water on an empty stomach. This will help you replenish the lack of water in your body, because... During the night, fluid consumption occurs, which causes dehydration.
Also, such a ritual will help you normalize work gastrointestinal tract and will help remove toxins from the body.
You should drink water clean, better spring. I drink raw filtered.
You need to drink water approximately 30 minutes before breakfast. The water temperature should not exceed body temperature. Such water is better absorbed and thereby renews the intercellular fluid. It’s even better if you add a slice of lemon to the water.
4. Before breakfast, do some set of exercises, simply put, charging. This is a must to feel good throughout the day. And thus you will lay the foundation for health next years. After charging, be sure to take shower. It will be better if it is contrasting. This way you will not only maintain hygiene, but also cleanse your skin of toxins that were removed by charging through the skin.
5. Don't forget to have breakfast. It could be some fermented milk products– cottage cheese, kefir, yogurt, together with fruits or dried fruits, nuts, juices. Do not be confused by such compatibility of products; there will be no problems with the intestines if you eat them only for breakfast. Such products give a good boost of energy for the day.
6. Your lunch should not consist of mixed and enough fatty foods . Try to select products based on compatibility. Otherwise, after lunch you will feel sleepy. Because you will load your body with the difficult work of digesting heavy food.
7. It is very important not to indulge in bad thoughts during the day., load yourself with other people's problems. Try to approach all your difficulties philosophically. If you can't influence events, then why worry about it. If you can, then do your best, but look at it as a reason to improve. Try to see only positive side.
8. You shouldn't exercise too much in the evening active work . It could be some quiet activities, reading books, watching a light movie, pleasant communication with family. All this will be good preparation for good sleep, and promote sleep.
These simple but effective recommendations will help you be cheerful and not tired during the day. The main thing is to fulfill them regularly, then they will become a habit and you will stop perceiving them as something uncomfortable, but on the contrary, such actions will become healthy for you, productive lifestyle!
If you want to learn more about this topic and apply it to yourself, then check out my
Armed with expert advice, we've put together eight rules that you can follow to wake up rested, stay toned throughout the day, and head to the bedroom relaxed.
1. May the morning be good.
It was believed. Sleep exactly as much as your body needs.
In fact. Always wake up at the same time, no matter what day it is - a lazy Sunday or a busy Monday.
The first thing to do is let the sun's rays into the room. This will help synchronize your circadian rhythms with nature's 24-hour cycle. In the absence of a signal light, the sleep-wake cycle will shift by approximately 12 minutes each day, operating within a 24.2-hour cycle. "As a result, the body adapts to more long sleep, because the phases shift, says Marianne Fiquerro, director of the Rensselaer Polytechnic Institute's Center for Light Research. As a result, if you have to get up at an inconvenient time for your body, you will feel tired.
To keep circadian rhythms in line natural cycle, open the window as soon as you open your eyes. Regardless of the day of the week and your workload. You need to be in daylight for half an hour - a morning walk with a hot Americano is quite suitable. IN as a last resort, have breakfast by the open sunny window.
2. Add protein to your diet
It was believed: to maintain vitality, lean on carbohydrates.
Reality: Don't overdo it. Despite the fact that carbohydrates are “fast-burning” substances, they are capable of consuming large number energy. According to a study from the University of Illinois, women who reduced the amount of carbohydrates in their diet in favor of protein foods noted high degree activity throughout the day. Make sure that the amount of carbohydrate consumed daily does not exceed 150 grams, distributing, for example, as follows: 5 servings of vegetables, 2 servings of fruit, and 3-4 servings of starchy foods (preferably whole grain bread).
3. Forget about energy drinks
It was believed: cheer up during the day with a cup of coffee.
In fact: Come back to the idea of a latte later - when you really need coffee. Caffeine keeps you performing at a high level by blocking the action of adenosine, a substance drowsiness. Adenosine secreted by the brain, together with receptors, inhibits activity nerve cells. Meanwhile, the amount of adenosine released during the day increases as fatigue and drowsiness accumulate and reaches the highest high level in the afternoon. And by this point, morning coffee has already exhausted its potential.
Experts remind that drinking large amounts of coffee (more than 2 ounces) will adversely affect the condition. nervous system. To avoid anxiety, it is better not to overuse caffeine. But, the presence in the diet of 1.2 - 1 cup of coffee (or caffeine equivalent to this amount), drunk in the afternoon (when the level of drowsiness is unusually high), will not harm the body.
4. Eat at specific times
It was believed: Have a snack. By eating small portions throughout the day at the first sign of hunger, you save vitality and energy.
Reality: Stick to a schedule. The heat exchange system is clearly tied to other rhythms, including the sleep-wake cycle, as well as to the moment of the most energy-consuming event - for example, a fitness club after a hard day. Departure from the eating schedule is fraught with rapid fatigue, according to professionals. Chaotic eating leads to gluttony, experts warn.
Plan your morning (including breakfast) in the evening, thus giving the new day a deliberately positive impetus. Take a lunch with you if your office day doesn't allow you to leave your desk at lunchtime. Prepare a few meals over the weekend that, when reheated quickly, will keep you on track. This way you'll have enough energy left over for an afternoon game of badminton.
5. Meditate in short sessions
It was believed: Meditation makes sense if the session lasts at least 20 minutes.
In fact: achieve positive result through short sessions.
"By relaxing for just three minutes, you can achieve relief. stress symptoms, such as muscle tension and narrowing blood vessels, and also increase endorphin levels,” notes Judith Orloff, psychiatrist and author of the book “Positive Energy.” “Fast meditation” sessions can be done throughout the day, since it does not require much time.
Find a secluded place where you won't be disturbed. If we're talking about about the office, you can hide in the toilet room. Sit down and close your eyes. Listen to your breathing: how you slowly inhale and exhale. Visually turn annoying thoughts into clouds. Then imagine something that makes you happy. This could be a place where you vacationed, a person you love, or some kind of enjoyable activity for you.
6. A breath of fresh air when you're feeling down
Counted: Afternoon nap? Get some sleep.
In fact: Arrange for yourself " solar therapy". sun rays during the day they can do the same good service as upon awakening. Because the homeostatic and circadian systems interact, most people experience a decline in activity 17 to 18 hours after they fell asleep the previous night.
Go for a short walk. It could be anything - a business call on mobile phone, go to the nearest branch of your bank. And note: special equipment for offices is now being produced that changes the level of light in the room depending on the time of day.
7. Conquer Olympus with music
It was believed: reward yourself for hard work with a “yummy”
In fact: Cheer up with pleasant music. Physical activity- a great way to maintain good spirits and keep yourself in good shape. But what to do if you are already too tired for all kinds of jogging and walking? It seems that no force can pull you off the couch and teleport you to the park? Try putting on headphones and turning on the player, and only then start lacing up your sneakers. Music will simply help you forget about fatigue. According to the study, volunteers who exercised while listening to music for 30 minutes felt that they "didn't give it their all," in contrast to the same workout without music.
8. Turn off the lights
It was believed: Watching television programs late at night will keep you from falling asleep.
In fact: TV is not the best the best remedy combating drowsiness, but when it comes to the computer monitor, everything is different. Research shows that very bright light is equivalent to morning natural light and can actually enhance brain activity. But, you can increase your attentiveness with much less energy. Some scientists believe that the light coming from a computer monitor late evening can just knock down the sleep-wake cycle, especially in combination with an exciting exciting game with which you while away the evening. Watch TV instead.
Most people are far enough away from the screen when watching TV that the glare from the screen is not harmful. It's best to read a book or magazine. Just make sure that the light bulb you use is no more than 60 watts.
What do you usually do in the evenings? Meet friends, spend time with your children, go to gym or to the cinema? Or, complaining of overwork, you use your last strength to get home and you don’t have enough for anything else? If all your energy is spent on work, you're probably doing something wrong. We figured out how to use your energy effectively and where you can find unexpected sources of it.
1. Do what you love
Let's start with the obvious. We will never feel inspired at the end of the workday if we spent the previous 8 hours doing something we hate. According to research from the Canadian University of Alberta, in order to feel happier and less tired at work, we must clearly understand the purpose of what we are doing.
At the end of the day, review what you accomplished today and make a list of tasks for tomorrow
Every day, try to think about someone who could benefit from your work, even in a small way. Every work has a result that someone needs, remember this. Then focus on what your work gives you personally, what needs it satisfies, and what goals it achieves.
Finally, try to celebrate every day what good happened at work today. The more often you do this simple three-step exercise, the happier and more energetic you will feel, and the less likely you are to become overtired.
2. Open the windows
Firstly, by ventilating the room, we cool it. We are much more tired at work when the air temperature reaches 28°C or higher. Secondly, by opening windows, we reduce the concentration of carbon dioxide, which some experts also associate with work overwork.
“The concentration of carbon dioxide increases as the day progresses if the room is not adequately ventilated,” explains Richard Barry, a home climate control specialist. If your office has few or no windows, add plants: they absorb carbon dioxide and other pollutants environment which may contribute to fatigue. Besides, they are simply pleasing to the eye.
3. Sit up straight
If you sit slouched all day, you put stress on your muscles, which can lead to fatigue. "When you slouch, you feel less attractive, it affects your mood and, as a result, causes fatigue," says physical therapist Sammy Margot. She advises sitting upright in a chair, as if someone is trying to gently pull you out of it.
4. Conduct an audit of completed and unfinished tasks
Unfinished tasks drain our energy. Thoughts about them will haunt us at home, not allowing us to rest. But if at the end of the day we set aside time for ourselves to review what we managed to do today and make a list of tasks for tomorrow, there is a chance to leave work with a feeling of satisfaction from the tasks completed and with a charge of energy.
5. Monitor your computer screen
If your eyes get tired at the end of the day, it could be a poorly adjusted computer monitor. Ophthalmologists recommend choosing fonts that are easier for the eyes to perceive, no smaller than 12-point font. It is important that the monitor itself is located at a distance of 33 to 59 cm from your face, and that the center of the screen is approximately at the same level as your eyes. And of course, do not forget to wipe the screen from dust - it can distort the image, giving additional strain to your eyes.
6. Use blue light
Researchers at the University of Surrey, England, found that those who replaced regular white light bulbs with light bulbs with a bluish tint (which is closer to natural daylight) felt less sleepy during the day.
“Blue light stimulates melanopsin receptors in the brain, which are responsible for maintaining a state of arousal in the body,” says Dr. Derk-Jan Dijk, author of the study.
If you can't get your boss to radically change the conditions in the office, start by buying blue light bulbs that imitate natural light, they will help keep your body in good shape.
7. Drink licorice tea
Our adrenal glands produce stimulating hormones that help us stay awake during the day. Their effect is especially strong at the beginning of the day after waking up and gradually decreases in the evening. But with minor disruptions in the body, a decrease in their effect can begin already in the middle of the day, provoking afternoon drowsiness and evening apathy. There is a simple test you can do to check how your adrenal glands are functioning. Ask a friend to go into a dark room with you.
Wait with with open eyes calmly for one or two minutes until you feel completely accustomed to the darkness, then ask a friend to shine a flashlight in your eyes and watch your pupils.
"If they pulsate instead of shrinking in size, it's a sign that you have a problem with the adrenergic system," says nutritionist Ali Godbold. Main preventive recommendation to restore the activity of the adrenal glands is a decrease stress factors. But at the same time, Ali advises drinking licorice tea, which stimulates the functioning of adrenergic receptors, and therefore can have a temporary effect. positive effect to the functioning of your body.
8. Drink water after every phone call
If your job involves frequent telephone calls, dehydration may be the cause of your fatigue. Researchers American Center tackling stress TMI found that call center fatigue is the main problem for call center employees.
Increased production of stress hormones leads to fat deposition in the abdominal area
The fact is that when we talk, moisture from the mucous membranes oral cavity evaporates. The greater the dehydration, the more the blood thickens, the less it is able to carry oxygen. Get into the habit of taking a few sips of water after each telephone conversation, they will help you both vocal cords, and in general will have a positive impact on your well-being.
9. Watch your waist
A study by the Institute of Occupational Health at National Taiwan University found that women whose waist circumference was greater than 80 centimeters were twice as likely to be tired as their slimmer counterparts. Dr. Marilyn Glenville believes that increased production stress hormones, especially cortisol and adrenaline, lead to fat deposition in the abdominal area.
Therefore, if you strive to minimize stress and at the same time monitor your volumes, you will more likely You can learn to manage your energy throughout the day.
10. Eat right
If your energy starts to wane around lunchtime and you find yourself craving sweets, it's probably because you're not eating right, says nutritionist Nigel Danby. "Food rich simple carbohydrates, such as a sandwich with white bread, helps expend energy quickly,” he says.
Reduce the amount of carbohydrates and replace them with complex ones, such as whole grain bread or bran, and add fruits and vegetables to your diet. People who eat a balanced diet are on average 10 times more energetic than those who do not include healthy foods in their diet.
A similar question (how to stay energetic all day?) was asked to passers-by on the street, and the most popular answers were: “coffee” and “energy drinks (energy drinks).” In second place in popularity were methods such as “morning exercises” and “warm-up during breaks between work.” Few people remembered a full, healthy breakfast and a contrast shower in the morning; and almost no one mentioned healthy sleep. This is probably natural in our time, when everyone around is running, hurrying, rushing, flying...
We are catastrophically short of time, and sometimes even strength, for everything. And all because we do not know how to properly distribute our energy, how to maintain these vital forces throughout the day.
And it turns out that this is not at all difficult to do. The main thing is to want it!
Start with proper organization of your day:
Get enough sleep at night. Since childhood, we have been told that we need to sleep at least 8 hours a day - this is what doctors recommend. But, as you know, we are all different: for some, 6 hours is enough to get enough sleep, while others need 9, or even 10. As doctors assure us, if you sleep less than 6 hours a day, you will experience a sleep deficit, and this will not take long to affect your well-being. Sleeping longer than 9 hours is also not recommended, unless you are sick, of course. Eastern sages also add that it is necessary to go to bed not on the same day when you have to get up, that is, you need to go to bed before midnight. In addition, pay attention to the “quality” of your sleep: if possible, take a walk before bed. Don't feel like going out into the cold or rain? Take a bath with lavender or mint, and at this time ventilate the sleeping area. You should not watch “heavy” films or TV shows or read “difficult” literature before going to bed. Throw everything unpleasant out of your head, remember positive points the past day or dream, relax and go calmly into the “embraces of Morpheus”.
Morning exercises. After a night's sleep, the body remains relaxed for some time, and therefore, to help it wake up, you need to do exercises. For it, 5 exercises will be enough (and only 5-10 minutes to complete it!), which will help you shake off the remnants of sleep.
Water procedures. If you are afraid of catching a cold in the cold season after contrast shower, then at least wash your face with cool water: it tones the skin and helps to cheer you up.
Eat right. Don't neglect breakfast. Don’t skip meals, and even more than that, add a couple more snacks to your three main meals. At the same time, try not to overeat so that the body does not have to waste energy processing “extra” food (otherwise you will not be able to work fully).
Set your life priorities. Decide what is important to you in life (career, home, family, hobby), and what is secondary or does not matter at all. Try to spend most of your time on what matters and makes sense to you, without being scattered on what you don’t need.
Plan your day (week, month). This will allow you to concentrate on important matters and avoid those that simply steal your energy and time. If you have an incomprehensible or difficult job ahead of you, break it down into several simple steps: this way you will get rid of the feeling of fear and uncertainty, which can affect your performance.
Start the day by solving the most difficult problem. At the beginning of the day, you still have a lot of energy, and therefore you will cope with a difficult task easier and faster than, say, in the afternoon. Moreover, you will solve all other matters without much effort. However, if you are a pronounced night owl, then postpone the decision of important and complex tasks during your energy peak: consider your biorhythms.
Finish what you start. There is nothing better than a completed task - it brings moral satisfaction, which in turn inspires new achievements. Don't forget to praise yourself (and those around you) for the work you've done (even if it's a small one): approval is always nice and will give you an extra boost of energy.
Organize properly workplace. When your workplace is organized conveniently for you, it will make it much easier to cope with the tasks assigned to you.
Watch your posture. Uncomfortable posture at a desk (at a computer) can affect your ability to concentrate.
Move often. Get yourself one good habit: At the end of every hour, take a couple of minutes to warm up (stand up, walk, jump, do a few squats or stretching exercises). If possible, choose the stairs rather than the elevator.
Practice "cat nap". A fifteen-minute “cat nap” after lunch allows you not only to relax and “reboot,” but will also make subsequent work much more efficient. Of course, not everyone has this opportunity, but it is very effective method(as many personal productivity consultants say). If you can’t take a nap, then spend these 15 minutes in the air or “switch off” by closing your eyes and listening to music for relaxation.
Get outdoors. If you do not have the opportunity to take a walk outside during your lunch break, then at least ventilate the room at this time (or while you are in the dining room/cafe). Oxygen will only benefit the brain.
Learn to relax. After work or on weekends, try not to think about work. Rest exists for this purpose, to relax! Give this time to your favorite activity: hobby, sport, walk, communication with family or friends.
Try to surround yourself with positive people. If there are people in your environment who like to complain about life, “cry into their vest,” or are simply whiners, then try to limit communication with them: such people require a lot of mental strength and energy (they are a kind of energy vampires, although they themselves may not realize). If communication with them cannot be avoided, then try to switch their attention to something positive and interesting.
Save up positive emotions, recharge with additional energy.
Proper and healthy nutrition is the key to long-term vigor
How and what you eat has great value in your well-being and ability to work. Therefore, to stay energetic until the end of the day, follow these recommendations:
Eat less, but more often. Firstly, when small portions the body requires less energy to process food. Secondly, in this way, the body itself more often receives the nutrition it needs. Give preference to carbohydrates in the morning, and in the afternoon best choice will be protein food.
Give preference to whole grain products. Complex carbohydrates are absorbed by the body longer, and accordingly nourish it longer, which allows you to feel cheerful for a long time.
Drink plenty of water. It is beneficial for metabolism and releasing energy from food. In addition, dehydration leads to a decrease in blood volume and, therefore, to a feeling of fatigue (headaches may occur). Minimum rate clean water per day - 1.5 liters; at physical work The norm increases by another half liter.
Eat mint. Mint helps well in concentrating and increasing efficiency. Try replacing coffee with mint tea (it’s also pleasantly refreshing), and you can use mint chewing gum while working.
Choose herbal supplements. In addition to mint, ginseng, lemongrass, eleutherococcus, and mate are good invigorators. It is better to use not dietary supplements, but the product itself.
Caffeine strategy. If you still cannot give up coffee, then it is better to drink it not in the morning, but closer to lunch: this way a cup of coffee will bring you more benefit than in the morning hours.
Avoid sugar and sweets. Fast carbohydrates cause an increase in insulin levels in the blood, and this causes a feeling of fatigue.
Eat lean meat and fish. These foods do not spike your blood sugar while still providing a smooth flow of energy. Thus, the feeling of hunger will not visit you soon.
Don't forget about vitamins. Make sure you get the required amount of vitamins C, D, B12, riboflavin, thiamine, folic and pantothenic acid: This will help you stay alert and energetic throughout the day.
Tricks and tricks to maintain energy
More light and air. Don't sit in a dark or stuffy room. Open the curtains and take care of the ventilation of the work area. Fresh air and bright light activate the brain.
Conduct a breathing exercises session. 5 minutes will be enough. Concentrate on breathing and do deep breaths and exhale in four counts: while inhaling, we gain energy, while exhaling, we get rid of tension and negativity. This exercise will enrich your blood with oxygen and invigorate you.
Give your neck a massage. Give the area where the neck meets the head special attention: Apply a few light pressures with your fingers in this area.
Wash yourself. Cold water will quickly cheer you up. If you are a girl and do not want to ruin your makeup, then it will be enough to moisten cold water neck from behind and make a few claps.
Pull your earlobes down. A light massage of the earlobes will help get rid of drowsiness.
Run your tongue across the roof of your mouth. The signal from the nerve endings of the tongue reaches the brain almost immediately and promotes concentration. This exercise will go unnoticed by others (convenient during a tedious meeting or a protracted meeting).
Use aromatherapy. Essential oils of bergamot, clove, citrus, cypress, ginger, basil, rosemary, cinnamon, eucalyptus, fir, pine stimulate brain function and make you feel more energetic.
Listen to energetic music. If your occupation allows you to listen to music (for example, through headphones) without being distracted from work, then make yourself a playcast (selection) that will cheer you up.
Laugh. View funny video, reading an anecdote will provide you with a surge of positive emotions and charge you with energy. Taking a few minutes away from work will help you relax and at the same time restore some strength.
Motivate yourself. Come up with a system of rewards for each small stage of work completed or for it end result. Small rewards can give a new charge of vigor and a boost to productivity.
We have selected a lot of tips for you on how to stay cheerful and energetic throughout the day. Of course, you don't have to do all of them. Choose the most acceptable ones for yourself and try to follow these rules every day. According to experts: an action performed forty times in a row becomes a habit. Good habits to you!
Be healthy and energetic! And, as you know, energetic people are more confident and more successful in life!
Every person at least once in his life felt exhausted and tired so much that he did not have enough strength for the simplest and most ordinary things. If you feel the same way, then our recommendations will definitely help you.
Rest
Everyone knows how beneficial sleep is, but very few give due credit to this important component. wellness. You shouldn’t count your sleep time by the clock - our body knows exactly how much time it needs to rest. to the fullest. The only clarification: try from 21 to 22 hours, since it is during this period of time that your tone is very low and you can fall asleep without effort, and sleep at this time is most useful. By the way, if you are, then this will only be an even bigger plus for you.
Food
If you want to stay energetic throughout the day, try not to drink large quantities foods that contain refined carbohydrates. Limit yourself to sweets, pasta and potatoes. Increase your consumption of fish, especially sea fish - it is rich in microelements that have a positive effect on overall well-being.
Also, do not forget about water - everyone knows that the human body consists of 80% water, because water balance plays very important role. Try to drink at least one liter of water per day. If, in order to wake up in the morning, your hand reaches for a cup of coffee, try drinking a glass of warm water with a small amount honey and lemon juice. This will invigorate you much better and make you feel better for a long time.
Try to pay attention to fermented milk products - the minerals they contain are more than necessary for our body.
Pharmacy products
One of the most popular medications are tinctures of eleutherococcus or ginseng. No matter how hard we try to get all our vitamins from foods, we should never underestimate the value of multivitamins.
Physical activity
The simplest thing that every person can afford is a walk. It will put a certain strain on the heart, muscles and help strengthen the walls of blood vessels. It is also worth paying attention to yoga - in order to start strengthening your body, you do not need to delve into the study of this type of science; it will be enough to master the simplest asanas.
Water procedures
A contrast shower is the best opportunity to cheer up. In addition to the fact that it energizes you in the morning, such hardening will have the most positive effect on your overall well-being. Baths and saunas are another type of healthy procedure. If you start practicing them every week, your vitality will be significantly higher.
Don’t forget about how you look, because this is one of the main incentives to new activity. In addition, you need to remember that your self-confidence depends on how you look. Finish what you started, this will allow you to fully enjoy free time. Organize your day, it will be easier to cope with everything.
Don’t forget to let yourself relax and just lie in front of the TV, watching NTV online or your favorite movie. Sometimes this also turns out to be useful.
