5-Minute Crafts
5-Minute Crafts

9 Tips to Help You Feel More Rested During the Day

Sometimes, it’s a challenge to wake up in the morning, and your head may even feel like it’s too heavy to hold up and you could fall asleep any second. Or maybe you feel exhausted in the afternoons, and it’s tough for you to carry on for the rest of the day. If this sounds familiar, let 5-Minute Crafts help you feel refreshed all day, every day, and keep that bottomless coffee pot at bay.

1. Prioritize sleep.

Sleep is as equally important as food and exercise. When you’re sleep-deprived, it makes you exhausted. It may also be a root cause of many issues, such as weight gain, decreased immunity, diabetes, and more.

It’s ideal to sleep for 7-9 hours every night and try to sleep and wake up at the same time each day. If it’s tough for you to do this, inform a loved one that you’ll be prioritizing sleep from now on. This will make you more accountable and help you to stick to your goals.

2. Skip the snooze button.

The snooze button of your alarm is another thief of your energy. While it may be tempting to get those few extra minutes of sleep, it’s never enough for your restorative sleep. Get up as soon as the alarm rings.

You can also try this 90-minute alarm hack where instead of hitting snooze on the alarm every minute, you can set 2 alarms. One alarm should be set for 90 minutes before you wake up and another for the time you actually want to wake up.

This is because adults usually sleep in 90-minute sleep cycles. And in these 90 minutes, our brain passes through 5 stages, right from light to deep sleep stages. We usually get up refreshed after 2 cycles, however, if you wake up between the deep sleep stage, you’ll wake up groggy and exhausted. The trick is to time your sleep cycles in a way that you’ll wake up at the end of a cycle and before your next one begins. That’s why it’s recommended to try the 90-minute alarm hack to keep your constant snoozing habits at bay.

3. Boost up with protein.

When you fill your body with lots of carbs from cereal, doughnuts, or other sugary foods, it is bound to spike up your blood sugar and give you a craving for a nap.

You can fix this by having scrambled eggs for breakfast, peanut butter on whole-wheat toast, yogurt with fruit, a protein bar, or a smoothie. If you crave a candy bar in the afternoon, replace it with apple slices and a tiny piece of cheese.

Include protein in every meal and feel free to have snacks that balance carbs with protein. The latter keeps the blood sugar spikes in check, keeping you more focused and productive.

4. Expose yourself to sunlight.

Begin your day by opening the curtains or going for a morning stroll. This decreases melatonin, a hormone that promotes sleep. When you go out in the sun, it notifies the body that it’s time to wake up and carry on with the day.

5. Keep yourself hydrated.

Exhaustion is caused by dehydration. If you want to feel more refreshed during the day, make sure to drink at least 8 glasses of water every day. You can also keep a large water bottle around that will remind you to stay hydrated whenever needed. Also, begin every meal by drinking a big glass of water. This helps keep your body active and energized at all times.

6. Indulge in more movement.

Lethargy and exhaustion are signs that your body needs some exercise. It helps to improve your metabolism, mood, and quality of sleep. And when you rest well, you feel relaxed for the rest of the day too.

Experts recommend exercising for 30 minutes, 5 times a week. You can begin by taking a morning stroll for 20 minutes and exercising for 10 in the afternoon. This is an easy alternative if you don’t like spending hours in a gym.

7. Make the most of caffeine.

Usually, it’s recommended to avoid caffeine, but if you’re a coffee-lover, you may want to indulge in caffeine judiciously to help you feel relaxed for the day ahead. Undoubtedly, caffeine makes you alert and sharp, but when overused, it can cause insomnia, which may leave you exhausted at some point in the day. That’s why it’s recommended to not consume lots of caffeine at or after 2 PM.

8. Avoid stress.

Negative emotions, like stress, can drain all of your energy. If you feel that you’re overwhelmed with bad thoughts, you can consult with a therapist to come up with coping strategies. You can also try indulging in feel-good activities, like volunteering, meditating, gratitude exercises, forgiveness, etc.

9. Make time for fun!

Fun and laughter are amazing energy boosters, so leave no stone unturned to shake up your routine by indulging in your favorite activity every day, no matter for how long. It can be as small as trying a new hairdo or commuting on a new route to work to break the monotony. You can also engage in more fun activities, like watching a comedic movie, trying out a new restaurant, playing a new sport, listening to your favorite songs, and so much more.

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