5 Simple Tips For Lasting Energy All Day, Every Day

5 Simple Tips For Lasting Energy All Day, Every DayWith so much to do, and only 24 hours (minus sleep time) to do it in, it comes as no surprise that people are constantly stressed out and chronically exhausted. It’s a complete catch-22 – you need the energy to juggle everything that’s on your plate, but the previous day has left your batteries completely dead. So, what to do when you find yourself in a vicious cycle – break it. You create healthy habits, that are not at all difficult to adopt, and once you start feeling the energy being poured back into your body, you will never think of abandoning those habits.

The goal is to have the stamina to handle everything life and work throw at us but to also have some strength left to enjoy life, and that is what this is all about: discovering ways to beam with energy and good vibes, every day, all day long.

Wake up with a purpose Wake up with a purpose

In the spirit of your overall wellbeing, adopt one of the techniques of mindful living and start waking up with a purpose. What does this entail exactly? Well, first of all, stop hitting the snooze button as it only decreases your level of energy by completely messing up your final REM cycle. After you have awoken – immediately, visualize your day and bring good thoughts. Visualizing that your day will go great can actually make it happen because the brain is a powerful thing. If you can think it, you can do it. Now, it’s vital that you get up thirty minutes before you usually do as meditating should become one of your regular morning routines. Meditation is all you need to shed the present and even incoming stress, find balance, fight anxiety and even fatigue. It makes you sharper and focused, full of energy, and most of all acceptance and awareness, and this will all help you jump all the daily hurdles in your life.

The importance of a good head start
The importance of a good head start
After you’ve completed your ritual and are done with meditation, it’s time to go and make yourself a true power smoothie – one made out of all the delicious superfoods, which thanks to their ingredients will give you just the energy kick you need. Keep in mind that meal skipping is not an option and that you simply have to carve out the time to put good, nutrient-packed meals into your body every day – no excuses. There are super easy recipes that you follow and master in no time, and you can even bring your own healthy meals to work so you don’t have to spend your entire lunch hour waiting for food. The importance of this will be discovered later.

Take your vitamins, dear
Take your vitamins, dear
Vitamins, minerals, antioxidants, they can all be found in the food we consume. However, there are times and meals that simply don’t contain a sufficient dose of all these goodies so we simply have to ‘pick up the slack’ by resorting to our trusty supplements. There are amazing CoQ10 supplements, packed with antioxidants that fight the free radicals in our body and keep our energy where it’s needed – inside. Vitamin and mineral complexes are also important, so never forget to take these. Trust us, after only ten days of diligent micronutrient use you will begin to feel changes in your mood, and your energy levels will positively spike.

Hit the road (or stay in)
Hit the road (or stay in)
You don’t need an entire hour for your lunch. So, make a habit of packing a lunch, and also keeping your exercise gear in your office or car. Use at least some of the afternoon free time to either hit the gym or do effective and invigorating exercises in the confines of your office. Any form of exercise is proven to elevate both your energy levels and enhance your mood, not to mention what regular exercise does for your heart and even libido. The afternoon is a perfect time, because after the first half of your day is done, you may feel a slight dip in concentration, and a little workout will pick you right up.

Hit the hay

Not only is beauty sleep the closest thing to the fountain of youth for your skin, but for the body too. You see, the night is the time when both your body and skin go into self-repairing and rebooting mode, which is why it’s absolutely paramount that you get at least 7 to 9 hours of quality sleep – emphasis on quality. Lying in bed with your phone in your hands doesn’t count as sleep. What’s more, studies have shown that evening screen time only stimulates the brain and hence hinders sleep, so plug your phone is far away from the bed and forget all about it. If you’re a troubled sleeper get a sound machine, sprinkle some lavender oil on your bed, lower the room temperature, and you should fall asleep like a baby, especially since you didn’t nap during the day, you’ve meditated and exercised.

We said it wouldn’t be hard, and we delivered on our promise. Change does take some getting used to, but once you start reaping the benefits and start waking up with a rested smile on your face, as said, you will never go back. So, start practicing these rituals as of tomorrow, because the sooner you begin, the sooner there will be a whole new you.

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Should You Stop Naps to Boost Your Sleep at Night?

Sleep patterns in the young and the old vary. The young especially infants and toddlers sleep heavily during the day and night. Adults aren’t able to maintain this routine. Some adults prefer having naps during the day for relaxation. Naps help your body relax and take a break from the chores of the day. Unfortunately for some adults, this does not work. Such adults prefer not to have naps during the day to avoid interfering with their sleep patterns for the night. Should you stop naps to boost your sleep at night

Your daytime job is an important factor in determining whether you should have a nap. Doing manual jobs may not give you room to nap if you want to. Luckily for such workers, they are able to sleep very soundly during the night. Employees in white-collar jobs engage their brains more than their strength during work hours. Using your brain may not appear as tiresome as using your energy. On the contrary, employees in manual or white-collar jobs both feel exhausted at the end of the day.

For white-collar job employees, they could opt to have naps in form of bed rest in their offices. This offers a soothing and great relaxation to their bodies. That may not be the case at night as their desire to sleep could have reduced greatly.  Employs in hard labor work the whole day but sleep heavily during the night. The bridge between these two sleeping patterns can only be determined by you. Get to know what sleep patterns suit your body. This will help you choose whether a nap is worst or best for you. 

Health benefits of napping Health benefits of napping

Napping increases performance during the day. If you have numerous tasks to accomplish before the end of the day, a nap helps you to stay alert and functioning. Science has proven that a nap:

  • Sharpens your memory

Sleeping at night is known to boost and improve your retention of information. Studies on the subject have also found out that naps during the day can improve your associative memory. Associative memory is the ability to remember information about objects that are not related.  Through this type of memory, you have the ability to remember the aroma of a given perfume.

A 90-minute study conducted by Neurobiology of Learning and Memory had interesting findings. The study conducted between two groups of healthy participants made one group to have a 90-minute nap. Before napping both groups were shown two sets of photograph pairs. Both sets had the same images but each image had been paired with a different face. The group that had a 90-minute nap was better at responding and retaining information they saw on the photos.

  • Improved Physical Stamina

A research conducted in 2007 and published in the Journal of Sports Science gives proof to the fact that naps help to improve physical strength as well as your mental health. Participants in the study were made to run before and after a 30-minute nap. Thy napped after having their lunch. Participants who napped and ran covered long track distances as compared to participants who did not nap.  The research concluded that a nap after lunch has the ability to improve physical and mental alertness.

  • Faster learning of new skills Faster learning of new skills

Faster learning of a new skill improves with the frequency of naps you have during the day. A test done proved the effect of habitual napping on reading and retaining information.  Students who studied and had frequent naps showed better performance in retaining information. Conversely, the opposite is true for students who have less or no naps.

  • Improves night attentiveness/Alertness 

Napping 30 minutes to 4 hours during the day has the profound effect of improving your attention during the day. Coupled with a drink of coffee, a 30 min to 4 hours’ nap greatly improved the performance of night shift workers. Further studies conducted between napping and caffeine drinking proved to nap as superior in keeping one alert at night as compared to caffeine.

  • Improves body immunity Improves body immunity

Sleep is important for your overall health. Repeated lack of sleep makes your body to react by producing an excess of stress hormones such as cortisol. The body also produces cytokines, a type of inflammatory molecule. In a 2015 study, participants were restricted to a 2-hour night of sleep. The following day, urine and blood measured from their system showed an increase of cortisol, norepinephrine and cytokines. The participants were offered a one-and-a-half-hour nap. Their urine and blood samples showed a great reduction in stress hormones and cytokines.

Hormones play an important role in influencing sleep patterns. Apart from melatonin, the hormone responsible for inducing your sleep, the relation between adh and sleep cannot be understated. The antidiuretic hormone also helps control the water that the kidneys convert into urine. Without ADH many would have frequent sleep interruptions to go pass water. Your body should have the right levels of adh to support your body water retention and blood pressure.

Night Sleep vs naps Night Sleep vs naps

Sleep and a nap are both very important components of body rest.  Neither can substitute the other as they both hold immense health benefits to the human body. Napping and sleeping are needful for the body and can only be harmful if they are misused. Some can nap during the day and still sleep heavily at night.

Final thoughts

Whether to opt for a nap or sleep solely relies on you. What works for another person may not work out for you. Ensure to take note of your sleep patterns both in the day and the night. If you struggle to sleep at night because of nap during the day, consider doing away with naps. However, if both patterns work for you, you can make the best use of them to your advantage. Given the benefits of a nap to your body, you could consider scheduling time for your body to rest during the day. This will work well for you if you can also sleep soundly at night.
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