Maintain high energy levels for work with these nine productivity tips.
Craving for High Energy? Try These Tips Today
1. Turn Off Your Mobile Devices to Get Quality Sleep
If you want to have high energy during workdays, then you better get some sleep. Your sleep quantity depends on many factors such as your age.
For instance, adults require 7-9 hours of sleep on average. Older adults or seniors may do well with 7-8 hours.
Not everybody who sleeps long and a lot wakes up fully rested. It’s equally important to have quality sleep starting with turning off your mobile phone.
A 2018 PLoS One study revealed that more than 12% still used their mobile device even after five hours of their supposed bedtime. Over 40% said they experienced interrupted sleep at least once a week within a month due to their smartphones.
Waking up by yourself is still the best way to welcome a new day. If you need to be at work at a specific time, consider going old school: use an alarm clock.
2. Take a Blood Test to Track Your Cortisol Levels
A blood test can show you how to have energy all day. For instance, it can keep track of your cortisol levels.
Cortisol Definition: A stress hormone that regulates aspects of metabolism, i.e. heart rate, blood pressure, and glucose levels
Cortisol plays a significant role in energy production.
Usually, cortisol is high in the morning and starts to taper at certain times of the day. It is at its lowest at night as too much cortisol can prevent you from falling asleep.
You can find out about your cortisol by doing a blood test. Too much of it can cause problems such as weight gain or hypertension, while too little can result in fatigue and weakness.
Every person is different, however. Some people tend to thrive at night, and thus, their cortisol levels may be higher during this time.
An effective approach to cortisol tests is to get a personalized integrative health plan, which companies like LIV Health now offer.
3. Take Intermittent Breaks to Reduce Your Stress
A busy workday can lead to stress, and stress can result in burnout, which can become a serious problem. Burnouts may increase your feelings of anxiety, depression, and disengagement.
In the end, it can affect your overall productivity levels and job performance. Wouldn’t it be sad to be let go by your company because of that?
Fortunately, you can learn how to be energetic and reduce your stress levels. You don’t even need to dedicate a lot of hours for it.
Instead of taking a weeklong or weekend holiday, consider intermittent breaks throughout the day. Here are some ideas:
- In the morning, listen to meditation apps to boost your focus and quiet mind chatter.
- In between work hours, stand up and walk around the office or the building.
- During lunchtime, get off your desk and away from the monitor. You may want to visit a nearby park or head someplace quiet.
- At home, take a nice refreshing bath, light those scented candles, and relax.
- Get a massage or even a new hairstyle.
- Watch some fun videos on YouTube (remember, do this only during your breaks).
4. Go Easy on the Coffee and Sugar to Maintain High Energy Levels
Some people tend to demonize carbohydrates like sugar and coffee, but the reality is, they are beneficial. Coffee, for example, is rich in antioxidants, while sugar is your body’s natural source of fuel.
The problem is when you overdo them. You can experience crashes, which will leave you feeling anxious and jittery.
You can reduce your dependence on both sugar and coffee by eating a healthy breakfast rich in protein and good fats. These will help curb hunger pangs for hours.
Instead of grabbing candies and donuts, eat low-glycemic fruits which do not raise your blood sugar levels fast.
5. Do Not Change Your Diet Drastically to Avoid Surprising the Body
If you’re struggling to maintain high energy levels, then one of the areas you should look into is your diet. Have you changed it lately?
Your body is an amazing masterpiece, and it will do its best to adjust and maintain its balance. Changing your diet plan quickly or drastically delays its adjustment period.
There’s nothing wrong with changing your diet when it’s all for better health. If you like to learn how to increase energy levels during this period, then do it gradually.
You are also less likely to abandon a healthy diet than when you change your eating lifestyle cold turkey.
6. Check Your Vitamins and Minerals to Make Sure You’re Not Deficient
Just because you’re eating a whole-food plant-based or vegan diet doesn’t mean you have high energy levels at all times. In fact, many vegans experience fatigue and weakness because they are vitamin and mineral deficient.
For example, you may be feeling more fatigued because you lack iron. Iron is a mineral that helps the production of hemoglobin, the part of the blood which carries oxygen to cells.
Two sources of iron are animals or meat (heme) and plants (non-heme). Between the two, the body absorbs heme iron better.
This doesn’t mean vegans should quit their diet and eat meat. Instead, it means you need to pay attention to your vitamins and minerals as one of the ways to get energy.
LIV Health can also help you in this area by recommending specific tests and creating a program that will let you meet your nutritional needs.
7. Listen to High-Pumping Music to Prevent Sleepiness
Do you need a quick pick-me-up amid work chaos? Listen to fast and loud music to boost energy levels.
In a 2004 study, music impacted a person’s moods, especially feelings of relaxation and arousal. In this case, soft and relaxing music decreased energy levels but increased calmness.
While you’re working, avoid listening to Bach and get in touch with your Sasha Fierce instead.
8. Consume Maca and Other Adaptogenic Herbs
Do you love tea? Then be strategic about it to help retain your high energy level throughout the day.
The secret: consume adaptogenic herbs such as maca, ashwagandha, and ginseng.
While more studies are necessary, preliminary research suggests that adaptogens can:
- Regulate the function of adrenal glands, the organs which produce stress hormones such as cortisol
- Improve the quality of sleep
- Help manage chronic pain like arthritis
- Improve your body’s ability to adapt to stressful conditions
9. Put Up Some Plants to Increase Your Productivity
Here’s one of the coolest energy hacks: add plants in your office or on your desk to increase job satisfaction and productivity.
A 2014 study by the University of Exeter revealed that it can enhance your efficiency and happiness in the workplace by as much as 15%.
The study didn’t dive into the reasons, but the researchers believed that plants can help bring down stress levels and even improve the quality of indoor air.
The concept of biophilia also claimed that both humans and nature have an intimate connection. We feel more relaxed when we see greens.
High energy and work may seem to be at odds, but it happens only when you don’t intervene. These tips won’t guarantee you will not experience a slump anymore.
They can give you the tools to help bring your energy levels up more quickly. You can avoid the feelings of burnout and increase your productivity and happiness.
What are your tips on how to improve energy? Share them in the comments section below!