It happens to everyone. You’re coasting through your day, and suddenly that midday slump hits hard. It’s 3 P.M., and you’re reaching for the nearest chocolate bar or coffee cup, all to reclaim your energy.
Before you try to overcome a slump with artificial sweetener or a caffeine hit that might last you into the night, consider more natural ways to overcome it.
Here are just a few simple ways to cultivate more energy and avoid feeling drained.
Stick to a Sleep Schedule
This might seem obvious, but the more sleep you’re able to get, the more energy you’re likely to have.
However, it’s more than just getting to sleep for a few hours, it’s about keeping a routine. Make it a habit to fall asleep and wake up at the same time every day. Yes, that means even on weekends.
Additionally, aim for seven hours of sleep. Some people need more, and some need less. No matter what bucket you fall into, listen to your inner clock, and do what you can to get as many hours as your body needs.
Hit the Gym
You might think working out will only make you feel more tired, but it’s actually the opposite.
Daily exercise helps release stress hormones, including epinephrine and norepinephrine, which might have a lot to do with loss of energy.
Something as simple as going for a quick walk once or twice a day can make a big difference – especially for those of us that work at a desk and don’t get a lot of physical activity.
So, instead of reaching for a snack at the vending machine, head for a quick walk around the block and get some fresh air.
Get More Magnesium
Energy has a lot to do with your diet. On top of making sure you’re eating balanced meals regularly, check your magnesium intake.
A magnesium deficiency can cause higher heart rates, which require more oxygen when working out or doing daily activities, according to a study by the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, N.D.
Adding more nuts and fresh fish to your diet will help up your magnesium levels and give you more energy when you need it.
Drink more water
The best thing you can do for your body and your energy is stay hydrated.
How do you know if you’re drinking enough? Some experts suggest that drinking half of our body weight in ounces every day is the optimal amount.
Get started early in the day by drinking at least 20 ounces first thing in the morning. It will give you a head start and ensure you have enough energy to last through the morning.
If you’re making it a habit to get sleep, eat well, and drink plenty of water, but still feel drained, you should check in with your doctor.
The first step to feeling great is switching your not-so-great habits for better ones. These everyday changes can help you take the slump out of your day and feel better overall.