Exercise in the morning and ditch your phone… 8 ways to beat the 3pm slump
If you are tired all the time then changes in your diet and daily routine may help, but if the feeling persists you should speak to a GP
IT'S a feeling we are all too familiar with... 3pm rolls around and you don't know how you're going to make it through the afternoon.
We all live busy lives, juggling work, family, friends and hobbies, so it's no wonder we feel fatigued.
The 3pm slump can be hard to push past, especially if you have a tonne of work to do and can't find the motivation.
Feeling energetic all the time simply isn't possible unless you are superhuman.
But if you are feeling tired all the time that's also not normal, so speak to a doctor if it persists.
Here's a few ways you can boost your energy and beat fatigue.
1. Exercise in the morning
We all know exercise is good for us, but the time of day you exercise can have a big impact on your energy levels.
"Regular exercise releases feel good hormones and lowers stress hormones and encourages a good night's sleep so it is a fatigue fighting essential," explained Dr Marilyn Glenville, nutritionist and author of Natural Alternatives to Sugar.
"Not how, but when, you work out could be draining your energy.
"Do energy forming exercises such as running or aerobics in the morning and focus on milder activities later in the evening.
"Try a walk at the end of the day or a yoga session to calm your mind and stretch your muscles.
"If your daily exercise routine is exhausting adjust it because the aim of exercise is to boost your energy not drain it. Don’t go the other way, though and cut out exercise altogether as no exercise will trap you in a vicious cycle of tiredness."
2. Ditch your phone
Don't panic, you don't have to say goodbye to social media for good.
You just need to make sure you have enough time away from staring at a screen.
"Sleeplessness, headaches, fatigue and dizziness can all be symptoms of electrical sensitivity," Dr Glenville said.
"Electrical sensitivity affects about 35 per cent of the population. It interferes with your body’s natural rhythms.
"Phones may be the worst as we tend to keep them beside the bed, where we receive electrical waves from the base.
"Other risk areas include using the hairdryer over 10 minutes, keeping your digital clock by the bed and sitting too close and too long in front of a computer screen.
"Switch to an analogue clock and a flat screen monitor and keep your wireless network router in a different room to your study or bedroom.
"Also, if you’re working in front of a computer screen for long periods make sure you take a few minutes break at least every half an hour."
3. Eat breakfast and don't have a coffee
It goes without saying that if you eat badly you will feel badly.
"A well-balanced, healthy diet is essential for high energy levels," Dr Glenville added.
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"At its most basic level, the food you eat and drink is the fuel that your body and brain needs to function at its peak.
"Skimp on the quality of that fuel and you will pay the price with weight gain and low energy.
"Skipping breakfast, not drinking enough water, over eating, dieting, eating on the run, consumption of caffeine and alcohol, and eating a lot of refined, processed food are the major causes of low energy levels."
4. Stretch at work
Stretching at your desk is a good way to wake up your muslces and keep your blood pumping.
Yoga instructor Maija Kivelä said: "Wrist stretches, desk downward dog, chair twists, seated pigeon pose and the glute hip opener are all great stretches to do at your desk."
If you're not sure how to stretch at your desk, here's a 5-minute desk workout that will help you lose weight.
5. Stay hydrated
Not drinking enough water is a key factor in fatigue.
"Dehydration occurs when you lose more fluid than you take in and your body doesn't have enough water and other fluids to carry out its normal functions," Dr Glenville said.
"Mild dehydration can cause symptoms such as weakness, dizziness and fatigue.
"Aim for six to eight glasses of water or herb teas a day and don’t wait until you get thirsty to drink.
"You can do that by monitoring your fluid loss during hot weather, illness or exercise, and drinking enough liquids to replace what you lose.
"Also reduce your alcohol, tea and coffee intake as these are dehydrating."
6.Take up yoga
Yoga is a great way to build up muscle and relieve stress.
"Yoga helps with your flexibility, muscle strength and tone, respiration and your energy levels and vitality," Maija added.
"It also helps to lower stress hormones, calms the nervous system, reveals the body's habits and brings you back into your body, into yourself.
"To achieve physical, mental and emotional relaxation, try restorative yoga.
"It provides healing for the body and the mind. It is a mellow and slow-paced style of yoga that will have you holding positions longer.
"This style focuses on poses that invigorate your immune system and stretch out the aches and pains of the week."
7. Sleep it off
It makes sense that if you are fatigued you should get enough sleep, but you'd be surprised by how many people don't.
If you are struggling to sleep at night try mediation techniques or mindfulness to calm your mind.
Burning lavender or vanilla scented candles before you go to bed can also help you relax.
MORE ON DIET AND NUTRITION
8. Take a vitamin
If your body isn't getting all the nutrients it needs it can't function properly.
That's why taking a multivitamin is a good idea as it helps you get all the vitamins and minerals you need into your diet.
Nutritionist Cassandra Barns recommends Natures Plus Source of Gold drink mix.
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