I can work for a good 6 hours of an 8 hour work day without getting tired but about 2 hours before it’s time to go home my energy crashes……fast!! I get sleepy, start seeing double and just want to take a nap. I’m exhausted and I don’t know why but what I do know is that I need a quick fix to get myself back on track. While surfing the net I came across 8 Trick to keep you energized all day, but I’m just going to focus on the 4 that I think will work for me.
1. When to Wake Up
Instead of: Sleeping in
Try: Getting up at the same time and bathing yourself in light
This enables your circadian rhythms, which are governed by your body’s “master clock” in the hypothalamus gland, to stay in sync with the 24-hour day. In the absence of light, your body’s sleep-wake cycle wants to delay by an average of 12 minutes every day and work on a 24.2-hour rhythm. (Scientists don’t understand why but think it may relate to the sun’s seasonal shifts.) That means your body wants to keep pushing your bedtime to later, but if you let that happen and still have to get up at the same time every day, you’re going to be tired.
To keep your circadian rhythms in time with the 24-hour day (when they get out of whack, you feel like you’re jet-lagged), aim for 30 minutes of light first thing, even on a Saturday when you’ve decided to sleep in. An easy way to get it is to go for a half-hour stroll outdoors or have your breakfast by a sunny window. If your schedule requires you to rise when it’s dark outside, crank up the lights indoors—every little bit may help.
2. Relieve Stress
Instead of: Meditating for 20 minutes
Try: Shorter, more frequent sessions
Even in the span of 3 minutes, meditation can decrease the stress hormones that tense your muscles and constrict your blood vessels according to Judith Roof, MD, a psychiatrist at UCLA and author of Positive Energy. It increases endorphins too. Quick time-outs throughout your workday are also easier to fit into a busy schedule than a longer one at day’s end.
Find a quiet place where you won’t be interrupted, even if that means hiding out in the bathroom for a few minutes. Sit down and close your eyes. Listen to your breath as you slowly inhale and exhale, and when thoughts intrude, imagine that they’re like clouds floating by in the sky. Then visualize something or someone who makes you happy. It could be someplace you’ve been on vacation, someone you love, or something you love doing (like lounging in a bath or swimming in the ocean).
3. Get Pumped Before a Workout
Instead of: A light snack
Exercise is a prime energy booster, but what if you’re too tired to workout? Put in your earphones while you lace up your walking shoes: Music will help you forget you’re whipped. Volunteers who worked out for 30 minutes while listening to tunes felt they weren’t exerting themselves as much as when they exercised without music, Japanese researchers reported in the Journal of Sports Medicine and Physical Fitness.
Load your iPod or make a CD with your favorite up-tempo tunes. If you’re the literary type, an audiobook can also help distract you from feelings of fatigue.
4. Unwind Before Bed
Instead of: Catching up on Facebook status updates
Try: Reading a book or watching TV
Studies show that very bright light—the equivalent to outdoor early morning light—will increase brain activity. Some scientists believe that the light emitted by a computer monitor late at night can confuse your body’s sleep-wake cycle.
Wind down by watching television instead. Most people sit far enough away (at least 15 feet) from a TV set to be unaffected by its brightness. Better yet, read a book or magazine. Just make sure the light you use doesn’t exceed 60 watts. And log off your computer at least an hour before bed.