Feeling constantly exhausted and lacking energy after work? Stuck in a rut where you collapse on the sofa or bed after a long day? You need to get a spring back in your step and boost energy levels!

Move more

Regular physical activity boosts energy levels and enhances your overall health. Exercising sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently. It also releases stress hormones, which can make you feel energised. Try to incorporate exercise into your daily life by going on a walk on your lunch break, or walking to and from work, or going to the gym with your colleagues.

Better your sleep

When we are busy in everyday life, we tend to put sleep on the back burner and stress can deplete our energy levels. However, it’s easier said than done to improve your quality of sleep, and sleep deprivation can make stress worse. Squeezing in more sleep is one of the easiest methods to feel more energised. Try to keep to a sleep schedule to regulate your internal body clock, and eliminate caffeine after 3pm, to boost your energy levels at work.

Avoid added sugar

Whilst sugary snacks may give you a temporary energy boost, it does not outweigh the side effects your body will go through once the sugar high has warn off. Sugary foods will give you a spike in blood sugar, however, you will crash shortly afterwards and feel very tired. The key is to keep blood sugar balanced so your energy levels are constant. Eating more foods including wholegrains will help to gradually release energy over time, keeping you more alert for longer. It is also important to make sure you get your daily portion of fruit and vegetables as they boost your energy levels.

Read more: Eight Foods to Fight Tiredness

Stay hydrated

Dehydration can leave you feeling tired and lethargic. Our bodies are made up of mostly water, even small dips in hydration can have an effect on our health. It’s important to keep your body hydrated to enhance performance, so make sure you drink plenty of water. Be careful with your consumption of caffeine, as whilst it can help boost alertness and energise you, it can also cause your energy levels to crash once the effects have worn off and leave you feeling more tired than before.

Avoid smoking

Smoking not only threatens your health, but it actually draws away your energy by causing insomnia. Nicotine is a stimulant, that speeds up your heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. When you do fall asleep, you can wake up with nicotine cravings. Try to avoid smoking to boost energy levels at work.

Reduce Stress

Stress is the result of anxiety, and anxiety can use up lots of our energy. Stress can leave us feeling mentally and physically exhausted, and over time with chronic stress we find ourselves doing less and less. Talking with a friend or relative, can help to diffuse stress. Relaxation techniques can also help to minimise stress levels, such as meditation, self-hypnosis, yoga, and Tai Chi.

Read more: What Yoga Can Do For You?