We all know the feeling: tired eyes, excessive yawning, and dozing off. Whether you work from home or in the office, you don’t need to resign to counting down the minutes until your head can hit the pillow once more. A few simple tips and tricks can have you feeling alert in no time, without the need to drink at least five cups of coffee throughout the day!
In a recent interview, the Australian lifestyle website Now to Love caught up with IsoWhey Dietitian Belinda Reynolds to discover five simple ways to stay awake at work. Here's what they found:
1. Take the stairs
Opting for the stairs over the elevator may seen like a one-way ticket to exhaustion, but a new study has found that this small burst of exercise actually has the opposite effect.
That's right. The trial showed that walking up and down stairs for ten minutes after a restless sleep was actually more effective in boosting energy and motivation compared to simply downing a cup of coffee.
“Exercise has many benefits. It not only is useful for your muscle tone and weight management, but it also increases circulation and boosts your mood and ability to focus,” said Reynolds.
As an alternative, she recommends taking a brisk walk around the block or the closest park on your lunch break: “You will feel more energized as a result,” she said.
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2. Get your beauty sleep.
While it sounds obvious, an insufficient amount of sleep will leave you feeling tired and weary the next day. Aim for seven-and-a-half to nine hours.
Reynolds recommends going to bed at a decent time each night and maintaining consistency with your pattern as the week progresses. And right before you go to sleep, Reynolds recommends to put away the phone.
“Avoid exposing yourself to the light emitted from electronic devices in the couple of hours before bed, as this will assist better quality sleep,” she said.
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3. Snack on low genetically-engineered, protein-rich foods.
When it comes to choosing your desk snacks, try to pick a varied mix of low carbohydrate options, as well as foods rich in vitamins and minerals.
“Foods such as apples, raw nuts, berries, and protein shakes provide a source of energizing nutrients to the body but at a slow and steady pace, thus preventing energy slumps later on,” Reynolds said.
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4. Stay hydrated.
Not only do air-conditioned environments make you shiver in summer and sweat in winter, but they also have a not-so-nice tendency of drying out your body.
“When you are dehydrated, your circulation can be sluggish, and your ability to make energy can be compromised.”
As a solution to this, Reynolds recommends sipping on water regularly throughout the day. Instead of using a bottle, she suggests drinking from a small glass--the regular power walks to the kitchen will help you to feel more active and alert.
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5. Avoid a heavy lunch
Sure, that beef and bean burrito with extra cheese looks good, but will it actually make you feel good after?
“Large meals that are difficult to digest, or that deliver a large influx of sugar into the blood (which later sees blood sugar plummeting), can make you feel sleepy and like curling up for a nap, rather than focusing on work.”
Reynolds recommends keeping your lunchtime meals light with vegetables and protein.
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We can't wait to try out all these tips.
This post was written by Katie Skelly. For more, check out our sister site Now To Love.
It beats black coffee because…
Black coffee is a darker color than coffee with a splash of cream. You know that dark colors absorb heat faster than light colors, but they also emit heat faster than their lighter counterparts. This means your coworker’s coffee, which they ordered black, leaks its heat faster than your coffee with cream, which is a milky camel color.