Your working day is a marathon, not a sprint. After a hectic weekend, it can be difficult to get back into the swing of things. However, luckily there are a few techniques that allow you to stay alert, regardless of how little sleep you’ve had. Here are four of the best expert-recommended ways to stay naturally energised during your working day.
1. Non-caffeinated energisers
Luckily for those of you who don’t want to rely on caffeine for energy, there are some great alternatives to stay energised. Many experts recommend exercising first thing in the morning so you get an adrenaline boost for the rest of the day. Exercise helps to keep you alert and also keeps your endorphins up – so that no matter how tired you may be – you will feel positive and upbeat. However, if exercising first thing in the morning isn’t for you, than simply taking a walk in fresh air (rain or shine) can significantly increase your level of alertness. Try to do this throughout the day, especially if you feel your eyelids getting heavy at your desk.
2. Try the R.I.S.E U.P. method
Dr. Harvey of the Golden Bear Sleep Research Center recommends what’s called the R.I.S.E. U.P. method to her patients who suffer from severe sleep inertia and need a concrete process to feel energised. R.I.S.E. U.P. stands for:
Refrain from snoozing
Increase activity for the first hour
Shower or wash face
Expose yourself to sunlight
Phone a friend
3. Be mindful of what you eat
If you particularly tired, refrain from eating anything heavy, too hot or starchy. These foods will simply make you feel less energised and lethargic. Instead switch to light foods such as Greek yogurt, fruit, smoothies, salads, and lean protein. Bananas and nuts are a great snack to help keep your energy up throughout the day. Another great trick is to have strong spearmint gum with you – as chewing this helps to keep you alert.
4. Take a 10-minute nap
Studies show that the perfect amount of time for a nap, during the working day, is 10 minutes. Anything more than this and you risk being more tired. The perfect 10-minute nap involves sleeping slightly upright so that you don’t fall into a deep sleep and spring back into action. Those that do nap at work tend to do it in a conference room, a couch or their car!
5. Listen to your favorite upbeat song
Turn on your favorite song, that gets you moving. Listen to it using headphones at work and feel all of the happy endorphins run through your body, giving you all the energy you need, to tackle the next task.