(MENAFN- Khaleej Times) The summer season is fast approaching and the scorching heat makes us feel tired and unproductive at work
1. get more sleep you need it
You don't want to look like a zombie during the day. time to skip those late-night movie marathons and procrastinating office homework from your boss. the average person needs at least seven hours of sleep. anything less than this can have a negative effect on your body even in the long run. quit staying up late at night wake up early and do your activities in the morning. this boosts not only your energy level but is also good for your memory. this is the same philosophy behind power naps in the workplace. take at least 20 minutes of sleep during your office break – if the office culture and your work schedule allows -- and you'll be up and ready for the rest of the day.
2. spend time outdoors
Studies suggest that spending time outdoors staying under the sun and breathing natural air improves a person's alertness by increasing the chemical 'serotonin' in the brain. during weekends as much as you can go outside for a stroll in the park or go for a walk around your vicinity. this will help you prepare for the week ahead and have better sleep during the night. in the workplace make use of your short breaks to just get out of the building and smell fresh air. it helps clear your mind.
3. rehydrate always
Drinking lots and lots of water is a proven method to quickly regain your energy. do you know that humans can last longer without food than without water intake? during hot weather dehydration attacks within an hour. water is needed by our body to refuel as it is needed by our organs and body systems to work properly. always bring a bottle of water with you wherever you are. replace soda and coffee with water and you'll see the effect.
4. hit the gym one more time
You may want to reconsider your recent decision to quit the gym because it is also proven to boost not only your physique but also your aura and energy. health experts suggest that a quick trip to the gym even after work hours will keep blood running in your body and get you more energized for the next day. if you think gym is nothing but an additional expense any physical activity like walking will do. instead of taking the elevator take the stairs.
5. eat healthy
When you're tired and stressed you have the tendency to munch more food than what you take regularly. the trick to beat stress-eating is eating for energy. observe a proper diet plan by starting your day with ample amount of carbohydrates. never skip meals and increase your intake of fiber-rich food. forget sweets and limit your dairy intake. not only will it help boost your energy but also help you lose that extra bulge.
6. limit caffeine intake
Most people drink coffee for the wrong reasons thinking coffee will help them stay awake but the long-term effects may be dangerous. coffee is a stimulant. taking more than the suggested amount everyday can cause palpitations. opt for a cup of green tea instead of coffee which makes you more alert for the day. if you can't avoid it at least opt for a decaf.
7. mind over matter
Sometimes it's all in the mind. you may feel tired and weary because you're thinking about it. always start your day with a positive outlook. keep the enthusiasm alive. condition your mind by plugging in some great music to relax your mind and allow you to think clearly.
8. quick time-out
Meditate even if it is for 3 to 5 minutes just to clear your mind. meditation is an effective way to reduce hormones that cause stress and releases endorphins in the body.
9. relax before bedtime
Finally it would be helpful to unwind a little before hitting the sack. read a good book or watch your favorite tv show. take a warm shower.
Content courtesy:medarabiais a healthcare and medical network in the middle east.
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