Feeling tired and sleepy during the day? Here are 3 simple steps to boost your energy throughout the day

health

Feeling tired and sleepy during the day? Here are 3 simple steps to boost your energy throughout the day. 

Most of us feel tired and lethargic from time to time, and this constant feeling of tiredness and drowsiness during the daytime can sometimes hinder the performance of daily activities, affecting mood and mental health. According to a report by the British Independent Health, there are 3 effective ways to prevent feeling tired during the day.

Experts say there are three simple steps you can follow to increase energy in the morning and prevent feeling tired, and you don't need to run 5 kilometers or do full-body exercises to achieve this.

Here are 3 simple steps to increase energy levels and prevent fatigue

Eat a nutritious breakfast

 

Breakfast has always been considered the most important meal of the day. What you eat is just as important as when you eat it, and the best way to boost energy is to eat a protein-rich meal, especially in the morning. Dr. Mayank Shukla's Asthma, Allergy and Sleep Center explained: "Protein is not only more satiating, but it also prevents the spikes and drops in blood sugar levels caused by carbohydrates that make you feel tired and sluggish in the afternoon."

Drink enough water

 

Although water does not directly give you energy, you will feel sluggish without it. Water is essential for transporting nutrients to the body's cells, and almost all major body systems depend on water to function, according to the Mayo Clinic.

Without water, electrical signals cannot travel throughout the body, nutrients cannot travel through the body, and energy cannot be produced. We lose water through urine, sweat, and respiration, which makes us feel tired and weak. According to Harvard Medical School: "Consuming enough fluids in drinks and water-rich foods (such as fruits, vegetables, and soups) will help replace the water your body loses throughout the day and can help you maintain your energy. "

So, what is the sufficient amount of water? 

In temperate weather, men should drink 15.5 cups and women 11.5 cups, according to the Mayo Clinic. This is because men typically have more muscle mass, which retains more water compared to fat tissue.

Sun exposure 

Research has shown that people who are not exposed to natural light before waking up experience the greatest amount of fatigue, so going outdoors and being exposed to the morning sun within the first hour of waking up acts as a natural alarm clock for the body, signaling to the brain that it is time to pay attention and be alert. Sunlight is a natural way of turning on the switch to perform the activities that regulate your body