Humans operate like a battery; we require a power source to replenish our energy and keep us going, otherwise, we’ll go flat. This energy source can come from finding sustenance in food and exercise, recharging with sleep and self-care, or boosting your levels through social interaction or indulging in caffeine.
Different tactics work better throughout the day, so learning about a range of methods for energy management can help you execute different strategies where needed.
Understanding Energy Levels
Fluctuating energy levels are a natural part of our circadian rhythm or internal body clock. The rhythm is influenced by the sun’s light, which affects the release of sleep hormones and impacts how alert or tired we feel throughout the day.
The typical rhythm of energy levels includes waking up groggy due to sleep inertia, experiencing an energy boost in the morning, a midday slump, a second peak in the evening and then winding down after dinner. This pattern dates back to pre-electricity days when the sun dictated hours of work and daily routines.
Your sleep schedule, diet, exercise and light exposure can alter when your body releases melatonin, which impacts your natural rhythm. Since society predominantly operates on a traditional 9-5 schedule, being a night owl can impact your energy levels and productivity at work.
Similarly, not respecting your body’s natural energy rhythms can cause burnout and physical, emotional and mental exhaustion from periods of excessive, prolonged stress. As your energy levels drain, your mood and motivation for productivity decline, creating a cycle of feeling insufficient, overwhelmed and numb.
Common Causes of Low Energy
- Lack of sleep and rest – Being fatigued from inadequate sleep can significantly lower your energy levels. When managing sleep behaviour, remember it’s not just about how long you sleep, but rather the quality of it. The average adult needs at least 7 hours of deep sleep per night to wake up feeling refreshed, alert, and energised for optimal health.
- Poor diet and hydration – Your body requires a balanced diet of nutrient-dense meals to maintain high energy levels. Ultra-processed foods, alcohol and sugar impair energy levels, as does drinking too much coffee and inadequate hydration. Ensure you’re eating enough protein to support healthy sleep while providing your body with the energy it needs.
- Sedentary lifestyle – A lack of physical activity can lead to tiredness during the day as, without moving around, your body does not release endorphins, meaning your alertness, concentration and motivation take a hit. Exercising during the day – even incidental activity – can decrease overall fatigue.
- Stress and mental fatigue – Chronic stress can lead to stress-related exhaustion disorder, where the physical and psychological symptoms of exhaustion are emulated. This can inhibit your ability to sleep well, despite feeling tired.
Morning Energy Boosters
For most adults, a good breakfast is essential for a productive and energised day. Your body obtains energy from breaking down glucose from the carbohydrates we eat and enjoying a nutritious breakfast restores your energy after some 12 hours of not eating. A balanced breakfast also boosts your brainpower and attention span and keeps your metabolism up for the day.
Opt for foods that fuel both your brain and body, such as fresh fruits or vegetables, raw nuts, rolled oats, natural yogurt, and wholemeal or sourdough toast, paired with a hydrating glass of water.
Similarly, studies reveal that morning exercise routines and practising mindfulness and meditation soon after you wake up can also provide a mental boost.
Sustaining Energy Through the Afternoon
Managing your energy doesn’t stop after breakfast. Enjoy a balanced lunch option with vegetables and protein and maintain energy levels with healthy snacks such as fruit or nuts. Incorporate regular movement, stretching and breaks into your daily routine, especially if you’re at your desk all day.
If you’re able to, power naps of 20 to 30 minutes in the early afternoon can revitalise you and align with your circadian rhythm. Don’t forget to keep a water bottle nearby to stay hydrated.
Evening Routines for Restful Sleep
Often nowadays, people struggle to sleep well due to the range of late-night stimulants available. Avoid looking at your smartphone, computer or tablet screen two hours before bed as the blue light they emit confuses your circadian rhythm and makes it harder to get to sleep.
Caffeine can stay in your system for over eight hours, so reduce your tea, coffee and sugar consumption accordingly depending on your desired bedtime.
Engage in screen-free activities that slow your heart rate to wind down before bed. Try reading, listening to restful music, taking a warm bath or shower or practising yoga or meditation. Whatever you decide for your wind-down, make it a routine, as our bodies love consistency.
Long-Term Strategies for Consistent Energy Management
Improving your energy levels won’t happen overnight. As mentioned, our bodies require routine and diligence to adapt to changes and maintain optimal performance.
Ultimately, making small steps to keep up with regular exercise, a balanced diet, stress management techniques, relaxation and being mindful of your mental health will contribute to a more energetic you. So, start unlocking your energy today.
Effective Stress Management Techniques
If you find looming deadlines or busy work schedules are impacting your energy levels and sleep patterns, investing in effective time management training provides you with the skills needed to stay flexible and on top of tasks. Learning healthy coping techniques is an investment in the long run and equips you and your team to become more productive and motivated.
Priority Management Australia offers a variety of courses with a specific focus on effective time management, each suited for different levels of experience and preferred software, including effective meeting management and utilising the Microsoft and Google suites to their full potential. We’re the trusted leader in workspace solutions. Contact the team today on 1300 139 126 to discuss how we can help you work smarter when it comes to energy management.