A breakdown can happen at the most inopportune moment in the office, in the mall, or on a walk with a child. Sometimes fatigue is caused by stress and lack of exercise, sometimes poor diet and work environment. But wherever you are and whatever you are doing, there is a way to boost your energy levels without 10 cups of coffee or 9 hours of sleep.
We have already recharged ourselves with vivacity and want to teach you effective methods of increasing energy.
Take a 20-minute sleep break
Researchers believe that 20 minutes is the optimal time for a nap to help you feel refreshed and productive when you wake up. While deeper and longer sleep at night will completely restore your body and mind, sleeping for 20 minutes during the day will give you more energy to keep working. Here are some tips on how to make the most of this reload:
- Take a nap in a cool, dark place without distractions.
- use a sleep mask to block out the light;
- set aside time 1 or 2 hours after lunch;
- freshen up with a short walk or rinse your face after getting up.
Sit up straight
Studies have shown that sitting upright helps fight fatigue by increasing blood oxygen levels. Other experiments have found that people who sit upright tend to be in better moods and experience fewer negative emotions than people who sit hunched over.
It will also be helpful to periodically stretch right at your desk to improve blood circulation and get a boost of energy.
Have a good laugh
Laughter has many health benefits, and one of its benefits is energy and focus. When we laugh, we breathe in a lot of oxygen, which stimulates the heart and muscles and raises the level of endorphins in the blood.
Therefore, the next time you feel that you are running out of energy and are not enough for work or household chores, take a break, watch or read something funny.
Smell a cinnamon stick
The aroma of cinnamon has an amazing effect on the human brain. It boosts brain activity and fights memory loss and nervous tension, encouraging us to think faster and more productively. Other scents can make you feel more focused, such as lemon and orange essential oils. Be careful, though: essential oils can cause irritation and allergic reactions. Carefully read the instructions for their use.
Enjoy the sun
We often feel tired and depressed when we find ourselves in dark places. Darkness causes our body to produce less serotonin, an important neurotransmitter, which makes us feel sleepy.
Open the curtains and let in the sunlight, take a walk in the fresh air. Within minutes, you will probably feel happier and more energized.
Prepare your homemade energy drink
There are many recipes for natural energy drinks, and one of the simplest contains just 4 ingredients: lemon, ginger, honey, and water. Here’s what you need to do to replenish your energy reserves:
- mix 1 tablespoon of ginger juice, 1 tablespoon of lemon juice, and 1 tablespoon of honey;
- pour in 1 glass of water and stir;
- add a few ice cubes if desired.
Have a glass of water
According to doctors, dehydration is one of the main causes of fatigue. Other symptoms of dehydration include headaches, dizziness, and mood swings. Many of us do not take our required daily amount of fluids, and we only reach for a glass of water when we feel intense thirst. So, the next time you feel sleepy and dizzy, drink a glass of water and see what happens.
Sing your favorite song
Just like exercising or walking, singing awakens our brain and increases blood flow. If you hum a melody that lifts your mood, you will soon feel vigorous and charged for new achievements. In addition, singing is an excellent natural antidepressant and distracts your attention from everyday problems.
Try an anti-stress foot massage
A thorough anti-stress foot massage can do wonders for your tired body. The feet contain over 7,000 nerve endings, 19 different muscles, 107 ligaments, and 26 bones. Applying pressure to specific points reduces pain, stress, and fatigue.
Massaging the feet usually involves gently and firmly rubbing the sole and applying pressure to the massage points for a few seconds with your thumbs or knuckles.
Chew some almonds
Almonds are the perfect choice for an afternoon snack. It contains riboflavin and L-carnitine, elements associated with increased brain activity. Almonds are rich in magnesium, manganese, copper, other minerals, and vitamins that improve overall health and combat memory loss after lunch.
Stretch it out
Stretching for 5 minutes relieves the stress built up over the day. It is enough to perform one exercise that engages the muscles of the back and neck. In addition, regular exercise can help you resist stress, which is supported by scientific research.
All of these energy-boosting methods are effective for many people. However, suppose you feel exhausted for several days in a row, and nothing seems to be working. In that case, it is best to seek the advice of your doctor to identify a possible physical or psychological problem.