Do you ever feel tired during the day? Save these practical tips to feel more energetic!
To be productive during the day, it is not enough to have a personal organization system. You need attention span to be focus on each task. Indeed, this depends on your energy. If you are not able to manage these parameters, probably you will take two hours to do something that can be done in one hour. In this way, you wouldn´t being efficient. To take right decisions at the right time and executing them efficiently, you must have in mind an extremely important factor: get adequate rest.
Sleep well allows us to think more clearly, making us more dynamic and innovative. During sleeping hours, we relax our mental processes causing a feeling of well-being. Upon awakening, our mind is clearer and our bodies renewed to take up again the mental and the physical efforts of the workday.
Tips to rest well
Sometimes, people find difficult to fall asleep. Many factors can influence in the sleep quality as stress and concerns. However, you can adopt habits that promote a better rest:
- Establish a sleep routine. Try to go to bed and get up at the same time every day. The key is that the sleeping hours difference between the nights of the week and the nights of the weekend is not more than one hour.
- Create a relaxed environment without noises. Make sure that you sleep in a fresh and quite room. The light exposure can make falling asleep more difficult. Avoid the prolonged use of screens before go to sleep. Consider using curtains to darken the room, earplugs, a fan or other devices to create an environment that suits your needs.
- Incorporate physical activity in your day. Regular physical activity can help you to sleep better. However, avoid sports 3 hours before go to sleep. Taking a walk can be also helpful.
- Avoid caffeine and nicotine. The stimulating effect of nicotine and caffeine take several hours to wear off. Both can wreak havoc on sleep quality.
- Handle worries. If you can´t resolve your worries or concerns before going to sleep, make a note of what you think or how you feel and save it for the next day. This exercise can help you to get your mind off and put the problems aside for a moment.
Stress management
Stress and anxiety management can help you. Some basics like getting organized, setting priorities and delegating tasks can help you to relax your body and your mind. You can´t avoid the situations that cause you anxiety and stress, such as problems, changes, illnesses etc. but you must, as a goal, adjust those emotions to the situations that cause them. Also, before sleeping some experts recommend take a bath, take slow and deep breaths, listen relaxing music or practise mindful meditation, among others. You can apply these advices into your routine.
Disconnect to reconnect
Nowadays, all people are too pressured (sometimes by themselves) to get things done as soon as possible. This often leads us to dismiss the option of taking a break, even when we are no longer able to think clearly. When you feel tired, stressed and overwhelmed, continuing is not a very smart choice. It´s necessary to stop and recharge energies. For that, do whatever you think is beneficial for you. Rest is an obligation if you want to be more productive, be a better professional and be happier in your life! Why not try?
Paula Dalmau
Communications Coordinator Sales and Marketing, Medline Iberia
Paula is a passionate Spanish writer based in Madrid. Her interests are well-being, emotional intelligence and business topics. Her educational background is in journalism, advertising, public relations and digital marketing. Learn more on LinkedIn.
28 October 2020
