Tips for more energy

1. Until someone invents a healthy (and legal) peppil, we have to keep our energy levels up. With these tips you will certainly succeed.

Morning

1. Get rid of the snooze button It is so tempting to press the snooze button a few more times when the alarm rings. The only problem: falling asleep again disrupts your hormone balance. That only makes it even more difficult to get out of bed. A better strategy is to set the alarm exactly on time. Make sure he is on the other side of the room, so you have to get out. And then not sneak back into bed… Let the light in Light helps your body get going in the morning. Preferably open the curtains immediately after waking up. Is it still dark when you get up? Then turn on as many lights as possible. The more light, the faster you shake off the night. Warm up slowly Showering, dressing, making up, dressing your children, making sandwiches; before eight o'clock you often feel like you've already had half a day done. To avoid feeling exhausted before the morning starts, get up fifteen minutes earlier and take some time for yourself. Have a cup of coffee, flip through the newspaper, or do some meditation exercises. You will notice that you can handle the crowds that come afterwards much better. Hearty breakfasts Starting the day with, for example, coffee and something tasty seems to work well, as it immediately gives you a lot of energy. But soon after the â € ˜highâ € ™ of the caffeine and sugar, a dip inevitably follows. It is better to have breakfast with a mix of carbohydrates, proteins and healthy fats, such as wholemeal bread with scrambled eggs or oatmeal with nuts. You can live for hours on such a combination. Also rather eat a generous breakfast and a light lunch than the other way around.

2. Get rid of the snooze button It is so tempting to press the snooze button a few more times when the alarm rings. The only problem: falling asleep again upsets your hormone balance. That only makes it even more difficult to get out of bed. A better strategy is to set the alarm exactly on time. Make sure he is on the other side of the room, so you have to get out. And don't sneak back into bed… Let the light in Light helps your body get going in the morning. Preferably open the curtains immediately after waking up. Is it still dark when you get up? Then turn on as many lights as possible. The more light, the faster you shake off the night. Warm up slowly Showering, dressing, making up, dressing your children, making sandwiches; before eight o'clock you feel that you have often already had half a day. To avoid feeling exhausted before the morning starts, get up 15 minutes earlier and take some time for yourself. Have a cup of coffee, flip through the newspaper, or do some meditation exercises. You will find that you can handle the crowds that follow much better. Hearty breakfasts Starting the day with, for example, coffee and something tasty seems to work well, as it immediately gives you a lot of energy. But soon after the â € ˜highâ € ™ of the caffeine and sugar, a dip inevitably follows. Better to eat breakfast with a mix of carbohydrates, proteins and healthy fats, such as whole grain bread with scrambled eggs or oatmeal with nuts. You can live for hours on such a combination. Also rather eat a generous breakfast and a light lunch than the other way around.

Afternoon

1. Take plenty of breaks The work has to be finished today, so you can sit at your desk for hours without a break. Bad plan, your body needs regular exercise to ensure sufficient oxygen supply to the brain (and thus to stay focused). A good schedule is always working for 25 minutes and then taking a 5-minute break during which you get up and walk around. After two hours, take a longer break of 15 to 30 minutes. If necessary, use the alarm clock on your phone. Stretch Thinking about what to email? Raise your arms! Rotate your shoulders in circles, move your head from side to side. You can also move while typing, for example by wiggling your legs. If possible, handle all your calls while standing or on foot. Something completely different It's a good idea to watch that video of a dancing hamster, even at work. Looking for a distraction ensures that you can concentrate better afterwards. Especially if you also have to laugh, because that increases your heart rate and blood pressure, which gives you extra energy. Choose a healthy snack Do you have a dip every day between two and four in the afternoon? Nothing strange about it, that happens to almost all of us. Our tendency is to reach for sweets. Drop or cola, for example. But you only enjoy fast sugars for a short while. It is better to have a natural snack, preferably with a lot of protein and fiber. A banana or a handful of nuts for example. These ensure that your blood sugar is maintained for a long time and that you can continue until the evening.

2. Take plenty of breaks Work has to be done today, so you can sit at your desk for hours without a break. Bad plan, your body needs regular exercise to ensure sufficient oxygen supply to the brain (and thus to remain focused). A good schedule is always working for 25 minutes and then taking a 5-minute break during which you get up and walk around. After two hours, take a longer break of 15 to 30 minutes. If necessary, use the alarm clock on your phone. Stretch Thinking about what to email? Raise your arms! Rotate your shoulders in circles, move your head from side to side. You can also move while typing, for example by wiggling your legs. If possible, handle all your calls while standing or on foot. Something completely different It's a good idea to watch that video of a dancing hamster, even at work. Looking for a distraction ensures that you can concentrate better afterwards. Especially if you also have to laugh, because that increases your heart rate and blood pressure, which gives you extra energy. Choose a healthy snack Do you have a dip every day between two and four in the afternoon? Nothing strange about it, that happens to almost all of us. Our tendency is to reach for sweets. Drop or cola, for example. But you only enjoy fast sugars for a short while. It is better to have a natural snack, preferably with a lot of protein and fiber. A banana or a handful of nuts for example. These ensure that your blood sugar is maintained for a long time and that you can continue until the evening.

Evening

1. Work-home ritual No more working on the train and no difficult phone calls in the car, that is the motto. Use your travel time to downshift and let the working day slide away from you. Preferably do this with an activity that allows you to relax mentally, such as listening to your favorite music or reading a nice book. Once at home, put on something comfortable. In this way you literally and figuratively leave the hustle and bustle of work behind. A glass of wine? Preferably early in the evening For many people it is the most relaxing way to relax: a glass of wine or beer. However, it is preferable not to drink from two hours before going to bed. Alcohol can cause insomnia and you can wake up the next morning with a head that you feel is full of cotton wool. Not conducive to your energy. Steamy sex Good for some extra spice in the evening (but it works just as well in the morning and in the afternoon): a nice game of sex. The endorphins that are released during this process provide a great and very natural boost. Fixed bedtime It is a bit boring, but also very effective: going to bed at the same time every night (and getting up at the same time every morning). Preferably also during the weekend. In this way you ensure that your inner clock is optimally adjusted and that you have the most energy during the day. A varying sleep and wake rhythm increases the chance that you will be wide awake when you want to sleep, and that you will drift off when you need to be alert.

Always good energy tips

1. Listen to your inner clock Your energy goes up and down during the day. Halfway through the morning many people feel their best, after lunch almost everyone collapses. A second revival follows at the beginning of the evening. And right before you go to sleep, your energy level is at its lowest. Write down exactly how your inner clock works for a few days. If you know that, you can take it into account. For example, by planning the busiest and most important activities at those times of the day when you feel best. The power of breath People who practice yoga or meditation know that good breathing is the foundation of everything. Deep breathing slows your heart rate and calms the body. Take the time to reflect on this a few times a day. Inhale ten times through your nose and out through your mouth. Focus on expanding and rebounding your abdomen, on the air flowing in and out. You will see that you feel calmer afterwards and can concentrate more easily. More intense is not always better Exercise improves your health, even (or perhaps especially) when you feel exhausted. In that case, it is wise not to exercise too fanatically - that will only further exhaust your already tired body. It is better to go for a walk, for example. This also kills several birds with one stone, because in addition to moving, daylight and fresh air also work as a boost for your body. Flirt There is nothing more stimulating than an exciting flirt. It makes your heart beat faster and it makes your blood flow faster. Fun, innocent and effective: what are you waiting for? Lavender pays off Research has shown that the scent of lavender makes it more alert. Participants were asked to do math before and after using aromatherapy. What turned out? Lavender scent made people answer correctly faster and more often. Write it off Much on your mind? Keep a diary handy. Whenever you are distracted by worry, write down your thoughts. Agree with yourself that you read your notes the next morning, for example, and then start thinking about it again. This provides space and tranquility to get started with fresh energy. Avoid energy drinks It sounds like a good idea: drink an energy drink, and you will immediately feel fit again. Unfortunately, the effect is short-lived. There is a good chance that you will feel even more lethargic than before. For long-lasting energy you better stick to water. Unleash the rock star in you Dancing hard, singing at the top of your lungs, playing the air guitar with full devotion: everything you do to music will give you a boost. Provided you choose a song with a nice beat for that, of course. Although, playing along with a balad can also be delicious. Especially if the lyrics make you feel that you are not alone in your feelings of fear, insecurity or heartbreak.