Even on the weekends, try to maintain your schedule. Even a small deviation from your schedule can affect how rested you feel.
Set your alarm for the time you actually intend to get up. Do not set it earlier so you can turn it off and sleep in. Many people find it helpful to keep their alarm across the room. This way, you will have to get up and shut it off. This makes it harder to simply switch the alarm to snooze and crawl back in bed.
If possible, keep the blinds open in your bedroom. This will assure that you’re exposed to quality sunlight as soon as the sun rises in the morning. If you get up before the sun rises, try investing in a quality lamp that simulates sunlight. This can have a similar effect on your brain.
Have a single cup of coffee or tea in the morning. This will make you feel more alert going into the day. Entering the day feeling groggy can affect your energy level for the rest of the day.
Choose a breakfast that contains healthy carbohydrates and high quality proteins, as these help power your body. For example, have a slice of whole wheat bread with two hard boiled eggs. As your body requires many servings of fruit and vegetables to function, try having a piece of fruit or a serving of veggies with your breakfast as well.
For meat, go for sources like lean meats, protein, and fish during meals. You can also snack on vegetarian sources of protein, like nuts, low-fat dairy, and yogurt.
Read nutritional labels. Go for carbohydrates that contain plenty of fiber. Opt for whole grains and whole wheat when you can. Have half a whole wheat bagel for a snack instead of half a bagel made from white bread, for example.
Yogurts, fruits, vegetables, and mixed nuts are great options for healthy snacks. You should avoid snacks high in sugar or consuming highly processed foods. These types of snacks are unlikely to give you an energy boost.
Try doing a small amount of energy, like going for a brief walk, when your energy begins to dip. Have a regular workout each day. If you always hit the gym after work, you may feel more refreshed when you come home at night.
The best time to get sunlight is between 10 AM and 2 PM.
You don’t have to dedicate a full 20 minutes to meditating each time you feel stressed. The process can be as simple as closing your eyes for 3 minutes and paying attention to your breathing and physical sensations. This can help redirect your thoughts to the present, eliminating stressful thoughts that drain your energy.
