It’s 4 pm on a Wednesday, the work blues have well and truly kicked in and you are slumping so far down in your chair you feel like you are now at one with it – I feel you. We’ve all had those days. Its as if someone has removed your batteries or cut off your metaphorical power source and you just can’t see any light at the end of the tunnel and the clock is ticking slower than your productivity.

It’s no wonder the spike of interest and addiction for caffeine and energy drinks is at an all-time high, but there are a few natural ways, that when used at the right time of day can pick you up and keep you going all day.

Add one or two of these simple tasks into your daily routine when your energy levels peak the most and reap the rewards.

Waking up in the morning, when you are feeling a little bit worse for wear can seem like the biggest challenge in the world. But by adopting just a few different factors you can not only create a base for your energy to surge throughout the day but also create the start of the beautiful relationship with the AM.

Get up first, think about it second.
Get up and start walking around the room as soon as your alarm goes off before your body has fully woken up and realises you are out of bed.
Hitting your alarm then scrolling through social media in your warm pit of cosiness makes it so much more difficult to get up once your brain is fully awake and able to make decisions. This walk will also help to boost your mood and energy levels by starting to wake up your body in a gentle but active way.

Channel your inner Katy Perry.
KP said it right when she said you’re hot then you’re cold. After taking your nice warm and relaxing shower – blast yourself with 30-seconds of cold water. This shock to your system not only gives your body an invigorating burst of energy by encouraging your blood to flow towards your core to conserve heat but also kick-starts your circulation. It has also been proven to help improve your mood. (although signing Katy Perry in the shower can also help with that!)

Hydrate right: Oui water sans Coffee. 
Hydrating properly after waking up, where your bodies can become dehydrated as you sleep can really help your body and mind focus, increase energy and become more alert. Dehydration can leave you feeling drained and fatigued regardless of the time of day – keep a glass or bottle of water by your bed and pick that up as soon as you wake up, and carry it with you while you do your morning routine and don’t put it down until it’s finished.

Let the 4 pm slump become a thing of the past are you learn a few sneaky tips and tricks to easily incorporate into your day to keep you going right until the bell rings.

Sit up and Breathe
Slouching over your desk about to face-plant your keyboard? Sit up in your chair straight and take a deep breathe through your nose and breathe deeply into your chest then let it out through your mouth. Repeat for 5 long deep breathes then keep your posture straight and tight as you continue with your day. Our bodies don’t work as well when our oxygen levels are compromised and this small act can help increase your intake than if you were slumped over which can, in turn, increase your mood, productivity and energy levels.

Snack Attack
Grab a handful of almonds, walnuts or peanuts which are high in magnesium, folate and a source of good fat and fibre which are essential nutrients to help produce cell production and energy levels. A lack of any of these nutrients can leave your system feeling rather lacklustre.  Or pick up a bag of Boundless Nuts – a brand I’ve worked with for the last 8 months, and I freaking adore them. A mixture of different activated nuts and seeds in three delicious flavours (Orange, Ginger and Maple is my fave) gentle on the digestive system, tasty on the tongue.

Walk it off
The same way as walking in the morning is good for increasing that energy getting away from your desk for a few steps can do wonders, especially if you have been stuck there all day. Walk around the office and stretch your muscles out, or if possible, head outside for a quick 10-minute walk, the fresh air will also help boost your mood and productivity and the natural light away from the blue screen of your laptop can help clear your head and give your eyes a break.

It’s easy to slip straight into a downward slump as the evening winds down but take it easy and do it right to ensure you’re getting the most out of your evening and then winding down right before bed, rather than hitting your second wind just as you’re about to get your shut-eye. 

No social, no media
Reading bad, disturbing and emotion-inducing news can activate areas in the mind that can mimic stress which can disturb the chances for a good nights sleep. Switch your media (including traditional and social) at least half hour before you head to bed.

To-do-tomorrow list
Worrying about what you need to do tomorrow especially after a particularly busy or stressful day can keep you up all night tossing and turning. So make sure to sit down in the evening and plan the next day’s event this can help your mind rest and relax already broken down the tasks so you are ready to get up and attack full of ready energy.

Make sure you do one last sum before heading to bed. Calculate how many hours sleep you need from when your alarm goes off to when you need to hit the hay – research suggests between 6 and 7 hours sleep but if you work best on less or more, listen to your body and then make sure you are ready to sleep on the dot. 



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