7 ways to energise without caffeine
January 8, 2019
- GET SOME SHUT EYE
Sleep is one of the best natural ways to feel energised. Try and get at least 7/8 hours sleep per night. Get to bed at least an hour earlier than usual for a week or more to see if that helps boost your mood. Try and relax before you go to bed and don’t look at mobile devices for at least an hour before, as the blue light stimulates the brain and can affect the quality of sleep you have.
- YOU ARE WHAT YOU EAT
This is so true. Fuel your body with lots of lovely fruit and vegetables (at least 5 portions a day), include potatoes, bread, rice pasta or other starchy carbohydrates and a good mix of proteins such as chicken and fish and beans and pulses. Add a few Chia seeds to your meal too, which help increase energy levels.
If you have a sedentary/deskbound job, then make sure you take regular breaks and go for a walk. It is important to try and get 10,000 steps in a day and even better try and do some exercise before or after work to help release endorphins, which in turn increase your energy. You may not feel like doing exercise, but even a 15-minute walk can boost your energy levels and give you that pick-up you so need. Yoga, spinning, a run or a HIIT class all will get your blood flowing and boost your mood and energy levels, even if it is for just a short period.
- DON’T GET STRESSED!
Stress is exhausting and used up lots of your energy, making you prone to feeling much more lethargic. If you’re feeling stressed look at taking up meditation, yoga or tai chi or find actives which make you feel relaxed. Listening to relaxing music, have technology free breaks (especially from social media), take a bubble bath or just introduce periods of time just for you to be.
- LOSE WEIGHT
Excess weight, being carried around all day can put strain on your body and make you feel exhausted. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Take baby steps to make daily changes, from having a lunchtime walk, taking the stairs over the lift and taking up exercise classes or group sports. Once the weight drops off your energy levels will soar!
- CUT DOWN ON ALCOHOL
Alcohol helps many people to fall asleep and into a state of relax, but you drink less deeply when sleeping, so even if you get 8 hours of sleep it may not be quality of sleep and this can then impact on your energy levels the next day, making you want to reach for the caffeine. Try and limit your weekly alcohol intake and stick to the recommended units per week.
- STAY HYDRATED
Water. Fatigue is, after all, one of the first signs of dehydration. Water dehydration can have a big impact on your energy levels so make sure you’re staying well hydrated and drinking at least 8 glasses per day. One of the best ways to do this is to start by having a bottle of water always with you and continuously sipping water all the time.
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