Written By Lewis Robinson / Reviewed By Ray Spotts
You get to work with a plan and you’re ready to take on the day, but by 2 p.m. you’re exhausted and your brain has completely shut off. At quitting time, you’re both relieved the day is over but discouraged because you haven’t gotten anything of significance accomplished. If this sounds familiar, here are some ways that you can be more effective at work.
What You Do Outside of Work Matters
There’s much to be said about what you should be doing before work to be effective while working. How you prepare for your work day is going to mean a lot for what happens during it. Sleep, diet and exercise all play a significant role in how you feel at work.
Sleep Plays a Huge Role in Effectiveness at Work
How well you sleep is very important to how you’ll perform at work. Most people need at least seven hours of sleep a night to maintain energetic functionality during the day. Some need up to eight or nine hours. Having consistent sleep and wake times is also beneficial to not feeling groggy when you wake up.
If you go to bed and wake up at the same time each night, your body will learn your routine. It can adjust your sleep cycles so you’re not jolted awake from a deep sleep when your alarm goes off. An alarm clock that uses light and slowly gets brighter can also help create a more comfortable environment to wake up in, leaving you refreshed and effective for your day.
How much deep and REM sleep you’re getting matters even more than when you’re getting them. REM and deep sleep are restorative sleep. This is the time your body gets ready to take on whatever awaits you in the day ahead. About half your sleep should be spent in these cycles, and if you’re waking up feeling tired, you may not be getting enough restorative sleep.
Diet Can Have an Impact on Your Work Day
If you’re wondering how to get more restorative sleep, diet and exercise play a role. In fact, what you eat and if you’re active can both also play a big role in your effectiveness at work.
Make sure your body is getting the right micronutrients to function at its best. Usana Health Sciences has created supplements that will help maintain normal energy, utilizing Co-Q10 and include antioxidants. These help support energy at a cellular level.
Macronutrients matter too. Eating big meals that are high in fat and carbs right before bed can have a negative impact on your sleep. Eating these kinds of meals throughout your day can also make you feel exhausted and unmotivated while at work.
Sugary, high-carb meals spike blood glucose levels which cause your body to pump out insulin. This insulin production causes sugar to drop. This drop in sugar is why you feel sleepy and unfocused, and it makes you crave sugar again.
Alcohol also has a visceral effect on energy levels and motivation the day after drinking as well. This happens for many reasons, and one is how it affects your sleep. When you drink, even just one or two drinks, your resting heart rate is higher and your body spends less time in restorative sleep cycles.
This will leave you feeling tired and leave your mind feeling cloudy the next day. Because your body has to process alcohol before sugar, it can also spike your blood glucose and leave you feeling like you’re having a sugar crash, which makes it hard to focus on your work.
Exercising Can Energize You and Motivate You at Work
Just like alcohol has a negative effect on your sleep and energy levels, exercise can have a positive effect. This may seem contradictory, since you use energy to exercise. But those who are active for just 30 minutes a day have more energy and are more focused and productive at work.
High intensity exercise is even better for you, but if that’s not your cup of tea, at least get out and walk every day.
If you can exercise outside, that’s even better. Spending time outside and in nature increases energy levels as well as boosts your mood. If you’re feeling positive, you’re likely to be more focused and clear-headed while working. Spending time outside can also decrease feelings of depression. Depression can make it very challenging to focus on your work.
Practicing Mindfulness Can Impact Your Workday
Those experiencing depression often find themselves in a brain fog. No matter what reason you find yourself in a brain fog, practicing mindfulness can help you avoid the fog altogether. Take the time for breathing exercises so your head stays clear. If you find yourself in a fog, take a break and walk around or go sit somewhere quiet and meditate until your head is clear.
Work is a huge part of your life. To be successful and effective, practice good habits outside the workplace so you’re able to give it your all at work.
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Lewis Robinson is a freelance writer and expert in health and fitness. When he isn’t writing he can usually be found reading a good book or hitting the gym.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.