Can you recall the last time you went through an entire workday without feeling the energy dip that can sometimes feel as though it’s impossible to keep your eyes open? Our guess is that it’s been a while. 9 to 5 (or often 7) working days, especially in urban environments and for office workers who spend the majority of their time indoors, have a major toll on energy levels.
Coffee is a quick solution to a deeply rooted issue of fatigue, and the highs and lows you might feel throughout the day are due to your body is tricked into feeling energised on caffeine and then losing that sudden boost.
And yes, much of this has to do with the very act of working on a screen and being sat at a desk, but a surprisingly small shift on a day to day basis can have a palpable impact on your energy levels. Here are 4 simple ways for you to quickly boost your energy levels throughout the day with no coffee. And you might just end up improving your sleep quality along the way.
1. Open your blinds as soon as you wake up
While the desire to stay in a dim light room for as long as possible after you wake up is tempting, making sure your surroundings have plenty of bright and natural light will immediately kickstart your circadian rhythm. Surrounding yourself in light in the first hour after you wake up has a long-lasting effect on energy levels throughout the day.
2. Eat lunch by the window
Lunch is a crucial factor in maintaining energy throughout the day, for both obvious reasons such as the energy we get from food, and lesser known factors such as keeping our circadian rhythm stimulated. Eating lunch in a very bright space, whether it is by a window or in a highly lit room, will not only boost your metabolism but keep your melatonin levels down, meaning more energy for you.
3. Go for a 3-minute walk around the block
Raise your hands if you know all too well the feeling of afternoon fatigue. For many of us, especially if your routine is a Monday to Friday, 9 to 6, then the afternoons, particularly after lunch until around 4 or even 5 pm, can be your lowest energy times of the day. The combination of digestion, and low light levels around your desk and in front of the computer are major factors in this. Going for a 3 minute walk outside, even if you absolutely think you do not have the time to do so, will save multiple minutes if not hours wasted on lack of concentration, productivity and energy in turn. Going outside, even on an overcast winter’s day, stimulates your circadian rhythm and sends a boost of energy to your body. Try it out, afterall, what have you got to lose?
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