Part 1: getting energy from diet
1. Have a healthy breakfast every morning. Try to have breakfast every morning, even if you are not hungry or busy. Eating breakfast will not only give you more energy in the morning, but also be proved to reduce stress. You shouldn't eat anything too greasy or greasy; Eat something that makes you feel brand new. Here are some suggestions: a bowl of cereal
A bowl of cereal
Boiled egg
Spinach, cabbage, celery and other green vegetables
Turkey or ham
Berries, apples, bananas
2. Take it every 3-4 hours. If you are busy, you can always take a minute to eat snacks, especially if you have snacks at hand. Don't eat three big meals, three lunches and two snacks, one between breakfast and lunch and one between lunch and dinner, and see how much your energy level will improve. If three meals are the only food you eat all day, your energy value will be very low before you eat the next meal. Your snacks should be healthy, including a mixture of carbohydrates, protein and healthy fats.
Nuts or berries are good.
Oat yogurt is also very good.
A small piece of chocolate. You can get endorphins, because it contains a small amount of caffeine, you can get a small amount of energy.
3. Avoid overeating. Breakfast should be the most eaten meal, followed by dinner and lunch. You need a big breakfast to ensure your energy for the whole day, a small lunch to prevent you from becoming dull or sleepy after lunch, and a moderate dinner to prevent you from waking up in the middle of the night because of hunger. Your diet should be a combination of carbohydrates, protein, fruits or vegetables, not too much, otherwise it will consume your energy because of digestion.
4. Eat more fiber. Compared with carbohydrates, fiber flows more slowly and stably in the blood, so it can give you energy all day. When you choose to eat snacks or lunch, you should choose to eat some high-fiber foods. Here are some foods to try: raisin cereal.
Cereal cake
black soya bean
apple
Whole wheat pasta
5. Eat omega-3 fatty acids. This substance is rich in fatty fish, walnuts and rapeseed oil. They help keep brain cells healthy and make you feel energetic. Try eating fish or walnuts once or twice a day.
6. Drink plenty of water. It is important to keep hydrated all day, and drink at least 10 cup of 240g water. Even a slight dehydration can make you tired, so wherever you go, be sure to take a bottle of water with you or try to get it from the water cooler. You can also replenish water by eating things, such as carrots, yogurt, oranges, grapefruit and so on. Remember, alcohol and caffeinated drinks will dehydrate you, so when you drink these drinks, be sure to drink more water.
7. Limit caffeine intake after noon. Although caffeine can really improve your energy level within a few hours after you drink it, it will disturb your sleep if you drink coffee at noon or even at night. Even if you feel tired in the late afternoon, try to resist the urge to drink more caffeine, otherwise you will toss and turn at night and be more tired the next day. Caffeine has kept you fidgeting all night. What else do you want? More caffeine. That's why it's addictive Even if you don't drink black coffee, drinking decaffeinated tea will have a negative impact on your energy value.
8. Avoid energy drinks. If you have to stay up late after the exam, or need to get together with friends to replenish energy, energy drinks can replenish energy quickly, but these sugary drinks are not good for your brain or body. After just a few hours, you will feel a serious drop in energy, you may have a serious headache, and you will feel nervous and unhappy. If you really like these drinks, you can drink them in a real emergency, but try to avoid drinking a whole bottle.
Part II: Master your sleep habits.
1, avoid drinking before going to bed. Although you may like to have a drink to relax, alcohol is actually disturbing your sleep cycle. Although alcohol may make you fall asleep more easily, it will also make you sleep shallower and wake up more easily at night. Be sure to give up drinking within 2-3 hours before going to bed.
2, avoid spicy or greasy food before going to bed. You should finish your dinner at least 2-3 hours before going to bed. If you really want to eat, just light a lamp and simply eat some healthy snacks. But you should avoid foods that are too spicy or contain a lot of cream, otherwise it will be difficult for your body to digest and it will be more difficult for you to fall asleep.
3. Turn off all visual stimuli one hour before going to bed. Although you like to fall asleep while watching TV, visual stimulation will actually make it more difficult for you to fall asleep and have a quiet night. So, turn off the TV, computer, mobile phone and any other screen except the Kindle screen, and let your body relax gradually.
4. Don't work in bed. Don't write papers, do research, send emails to your boss, or do any work in bed, or your brain will associate bed with work instead of sleeping. Make sure that all work is done in the workplace, whether it is a desk or a home office. Ideally, you should avoid doing any work in the bedroom, but if you can't, at least don't do it in bed.
5. Relax. Try to relax and stick to it every night. This may mean drinking a cup of chamomile tea, reading newspapers or listening to jazz. Find a method that suits you and stick to it, so that your body will gradually associate this habit with sleep. It should start one hour before going to bed. It is difficult to fall asleep directly after work or play.
6. Go to bed and get up at the same time every night. It's easier said than done, but you really have to try to sleep and get up at the same time. In fact, if you sleep for eight hours every two days, but the time difference is great, you feel worse than sleeping for seven hours at the same time for two nights. Try to sleep at least in the same time range. That is to say, 10- 1 1 go to bed and get up at 6-7 in the morning.
7. According to the rule of 15 minutes. The rules are simple. If you lie in bed tossing and turning, it is absolutely impossible to fall asleep within fifteen minutes and get up to do something relaxing, such as listening to classical music or reading a book. You can turn on a soft light, but not too bright, otherwise you will be more alert. Try reading something slightly boring-don't read anything that excites you more.
8. Reduce the temperature before going to bed. Your body temperature will naturally drop when you sleep, so the ambient temperature should match your body temperature. So before going to bed, set the thermostat to at least 23 degrees, ideally between 23 and 24 degrees. If it's cold outside, you can also open a little window.
9. Don't sleep with cats. You may like the feeling of a cat sleeping between your legs, but what about when it runs around at night, puts its claws on your head, or breaks your favorite necklace in the middle of the night? More than half of the owners who let their pets sleep in their beds said that they had destroyed their things at least once, so let your beloved cat or dog leave the bedroom. If your pet is hurt by this action, explain to them that you just want to have more energy to hug it tomorrow.
10, if you take a nap, you lose. Don't doze off repeatedly before you really get up. Press your alarm clock, stretch your arms and breathe fresh air. After that, get up, relax and start a new day. Taking a nap will only make you fall into an unsatisfied shallow sleep, which will not only waste time, but also make it harder for you to get up. If you can't get up without struggling many times, then this is a sign of your long-term lack of sleep.
Part III: Getting Energy from Daily Life
1. Change socks during the day. Not bad! Change socks before or after lunch. You will be shocked by this sober and clean feeling, which will make you feel charged.
2. Get out. If you work in an office, it is very important to spend most of your time at your desk every day. Have a rest, go outside, breathe fresh air and let the sun shine on your face. Stay outside for 20-30 minutes every day, and your energy value will change greatly. If you have some work that can be done outdoors, take it to the park. Of course, after a day in the hot sun, you will be exhausted.
3. Eat a multi-vitamin lunch. If you need multivitamins (as you should), you'd better take them through food at lunch, so that the energy contained in them can also help you. If you eat it while eating, it will probably disturb your sleep.
4. There should be light. Turn on the light when you get up and stand in natural light if you can. Any light will do-they help people to be more awake and energetic.
5. Take a rest every 90 minutes or less. Most people can't concentrate for more than 90 minutes, which is normal. Don't force yourself to finish the work. If you already feel tired, don't force yourself. On the contrary, taking a break every 90 minutes for 10- 15 minutes, and if possible, taking a break every 1 hour, can help you get energy from monotonous work, breathe fresh air and get a rest. Ideally, do some moderate exercise during the break, such as walking.
Or you can do some social activities, such as chatting with people in the office to make your thoughts clearer.
Step 6 dress yourself up. Wearing beautiful clothes will make you pay attention to yourself and be much more awake. This doesn't mean that you have to dress up at home. But wearing beautiful jeans and a suitable T-shirt will definitely be more sober than wearing loose sweatpants. If you want to go out, put on colorful clothes. These colors will make you energetic and make people around you energetic.
7. Listen to your favorite song. If you really feel tired, your favorite song is the best way to wake you up. Play it, put on headphones and immerse yourself in music.
8. Social activities. Talking with people will make you more energetic and alert. Don't just sit in business meetings or classes; Ask questions that will make you more active and awaken your heart. Get together with friends at night and talk and think more; Gather friends in the afternoon and be refreshed all afternoon. At work, stand up and ask a colleague a question. Don't send it to him by email. Talking while walking will make you more awake. No matter how tired or busy you are, add social elements to your weekly plan.
9. Exercise. Make sure you exercise for at least 30 minutes every day. This will make you happier and more energetic. Just make sure you exercise in the afternoon or morning. If you exercise at night, you may stay awake for longer. Any form of exercise can help you improve your energy level, as long as you don't overdo it. Be as active as possible. Take a walk, climb the stairs instead of taking the elevator, and walk to the bathrooms on different floors of the office building. Make sports a part of your daily life.
Even if you can try walking for 20 minutes every day instead of driving, your mental state will be greatly improved.
Do yoga. Yoga has been proved to have a positive effect on mental state.
Do stretching exercises. Even if you don't work. Stretching can wake up your muscles and make you more awake. This is also something you can do at your desk.
10, throw cold water on your face. If you are really sleepy, but don't want to wake yourself up with a slap, it will help to splash some refreshing cold water. This will make you more energetic and instantly awaken your consciousness, no matter what you are doing.
1 1. Quit smoking. The mental state of quitters is 2-3 times better than before. You may think that nicotine makes you more energetic, but in fact smoking can cause fatigue. Therefore, if you smoke, quitting smoking will improve your energy level-not to mention your overall health.
12, smell lavender. Keep a bottle of lavender plant or lotion at hand and smell it when necessary. There is evidence that this can help students get better grades in exams and make you full of energy all day.
13, take a nap if necessary. If you are really tired during the day, taking a nap 15-20 minutes can make you more awake, more energetic and ready to continue to face the world. If you feel tired, just drop what you are doing, close your eyes and take a nap, and put your hands at your sides. But don't sleep too long. An extra hour of sleep during the day will make you feel better for a while, but it will actually make you more tired and less energetic.
Tip: Try to talk to more people. It helps you to be more energetic.
Warning: All kinds of energy drinks advertised to make you energetic are very harmful to you. Therefore, it is best to avoid these energy drinks and rely more on exercise and healthy food.
Don't drink more than two bottles of energy drinks a day.