Whether you are chatting with demanding clients, crunching numbers all day or staring at a screen, a full working day sometimes can take away all your motivation to do something else. You might aspire to get your workout done after work, cook delicious dinner or go out with your friends. But then, after working eight hours a day, all you can do is slip into your comfy PJs and watch Netflix TV shows.
If this sounds familiar to you, remember that you are neither the first nor last person to wonder how to deal with this post-work slump and get things done. There are many reasons why you may feel exhausted and tired after work, starting from overworking to a poor diet and inactivity. Luckily, there are quite a few ways of reducing post-work exhaustion and boosting your energy in the evening, which we will share in this article.
Stay Active Throughout The Day
Sitting at a work desk all day and just exercising our typing fingers without even slight movement can actually leave us exhausted at the end of the day. However, regular physical activity is associated with increased energy levels and reduced fatigue. Exercising can also help to decrease anxiety and improve your mood, thereby addressing another common cause of fatigue.
But being sedentary at work doesn’t mean you can’t stay moderately active throughout your day. You can try working out in the morning, taking a walk during your lunch hour or going for a jog after work, even for just a few minutes. What’s more, you can do a little light yoga, some planks, sit-ups or push-ups in your workspace, or consider getting a standing desk, so you are not sitting all day. Anything that makes the body move and pump blood will help you regain some energy and motivate you to get things done.
Set Aside Frequent Breaks
Even though working efficiently and effectively is a surefire way to get as much done as possible, it is also crucial to take short breaks as needed. They can be as short as 10-15 minutes, but they are useful for restoring our mental energy.
You can use this time to do deep breathing exercises, stretch your arms and legs, move around in your room and/or go outside for a brisk walk around the block. Also, if you are having a hard time remembering to do this, consider setting a timer on your laptop or phone to remind you to get up at regular intervals every hour or so.
Opt For Light Lunches
While it’s vital to eat three square meals each day, your diet plan is especially important to prevent fatigue after work. Try to avoid refined sugars, excessive carbohydrates, fatty foods and other heavy, hard-to-digest foods that will make your body sluggish. This includes hamburgers, pasta, bagels, doughnuts and fries, to name a few. Instead, opt for light, well-balanced lunches like salads, low-sodium soups, sandwiches and other healthy foods to maintain energy levels throughout the day.
Drink More Water
Your fatigue and headaches can also be a sign of dehydration. This is especially true for people who work in office environments where they tend to drink lots of soda and coffee but not enough water. As such beverages are dehydrating, they don’t give your body the water it needs to function properly, which will leave you feeling tired at the end of the day.
If you want something more interesting or don’t like the taste of plain water, consider herbal teas, fruit water with cucumber, berry, citrus or any other flavours you want to brighten up your water. It also might be a great idea to download a water tracker app, such as Drink Water, Water Coach or Waterlogged, to remember to drink enough fluids daily.
Try Out CBD Oil
As cannabis and its derivatives become more prevalent, the broad health benefits and healing properties of non-psychoactive CBD (cannabidiol) are gaining widespread attention these days. Intake of CBD oil can not only boost your energy levels, but it also can be useful for improving your mood, addressing pain and aches and providing better quality sleep – all of which is essential for feeling your best self. Using CBD can also help to relieve stress, leaving you more calmed and focused.
To experience its effects, you can try out various products; each of them requires a particular method of intake. For instance, you can try CBD vape juice, take capsules, CBD drops, gummies or even drinking tea, water or other beverages infused with this beneficial compound. Options are literally endless here, but make sure to opt only for the best CBD products from proven brands and sellers.
Don’t Overdo Caffeine
Everyone knows the great stimulating effects of caffeine, but if you want to fend off the notorious afternoon energy slump, make sure to avoid coffee and caffeinated drinks from 2-3 pm.
Our body’s natural circadian rhythms deteriorate dramatically in the middle of the day, from about 2 pm to 3 pm, the period known as the “siesta period”. Although it may seem nice to have a cup of coffee after lunch, drinking caffeine during this time can make you crash later and disrupt sleep at night, which creates a vicious circle.