How To Manage Your Daily Energy Levels?
Do you wake up feeling ready to take the day head-on but only to have all your energy vanished by lunch time? It is absolutely normal but when your energy levels fluctuate, it can bring your morale down.
The reason why your energy levels fluctuate is that our biological clocks are controlled by the everyday cycle of light and darkness. You can stabilize the change in energy by making out why they occur and how we can combat them.
What happens during the first half of the day?
During the 1st half an hour after you wake up, you will have sleep inertia. The grogginess and mind fog you have at this time will start disappearing as your cortisol levels increase.
Then there is the morning hustle that follows your period of sleep inertia and lasts between your breakfast and lunch. It is this time when your alertness is at its peak and the credit goes to an increase in your norepinephrine, dopamine and glutamate levels. It is this period of time that you should choose to handle stuff that requires you to be clear of mind and able to think critically. You can save the rest of the boring tasks like answering emails for a time later in the day.
What happens during the second half of the day?
During the afternoon, you will feel a slump that lasts for a time period between 30 mins to 2 hours. Post the mid-day slump, you will experience a sunset spike that will provide you with a huge energy boost which is bigger than the one you had in the morning. You can use this gush of energy to complete your household tasks or set the time aside for exercising. The day’s last phase is called the transition phase that is between 8 pm and 6 am. There may be some energy surges before hitting the bed as there is a slow increase in melatonin that prepares you for sleep.
Tips To Manage Your Daily Energy Levels
Now you know how things work! Here’s how you can manage your daily energy levels and make sure that you sleep well at night.
1) Avoid consuming excess caffeine
Drinking a cup of coffee boosts your energy for a short period of time. The National Institutes of Health says that drinking 4 cups of coffee which is about 400 mg of caffeine per day is safe. When you exceed this amount, there will be energy crashes. Consume your cup of coffee in the early hours of the morning and keep a gap of a few hours between each cup.
2) Eat regularly
Make sure you eat at regular time intervals so that your body gets enough calories and nutrients in a steady manner. Begin with a healthy breakfast and have a small meal every 3 hours. This way your blood sugar levels will stay steady.
3) Take a power nap
A 20 to 30 minute power nap can help in improving your productivity, mood and alertness. Make sure that is not too long or you will wake up all groggy.
With the above tips you can get your energy levels stabilized but visit the doctor if things get difficult to handle.
Hope you liked reading this post on Tips To Manage Your Daily Energy Levels!
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