Aside from its mood-boosting effects, daylight can also help you sleep better at night. Try to spend at least 30 minutes a day outside in the sun. Research shows that sunlight exposure triggers the brain's release of serotonin, a hormone associated with boosting mood, while reducing the production of excess melatonin, a hormone which makes you feel sleepy. Interacting with those around you and engaging in conversation will get your mind moving and make you feel more energised. Even introverts get a mood boost from social contact. Besides work matters, take an interest in your colleagues' wellbeing or trade funny stories. Get up from your office chair every now and then to interact with your colleagues in person instead of via email. It is recommended that 150 minutes of moderate aerobic activity spread across 3 – 4 days every week, will lead to better endurance and increased ability to concentrate at work. That's because exercise increases endorphin levels and improves overall cardiovascular health. Research suggests that regular exercise can give adults a significant and lasting energy boost. The key here is to aim for balanced blood sugar levels so your energy will be consistent and you're less likely to feel sluggish throughout the day. Wholegrains, nuts, vegetables and lean protein are all great options. Always ensure you're eating a balanced mix of nutrients, and try to include protein and complex carbs in every meal. Many people skip breakfast and opt for a quick fix because they're in a rush but a hearty breakfast gives you the energy you require to focus at work or school. The food on your plate can be the deciding factor between a sluggish and a supercharged day. Try these 10 tips to fight fatigue and stay alert throughout the day. Some of the changes you would observe when you give up caffeine include less anxiety, better sleep, fewer bathroom breaks, balanced hormones for women, better absorption of nutrients such as calcium, iron, and B vitamins, stronger and whiter teeth, and lower blood pressure. Going caffeine-free or at least reducing caffeine intake is definitely worth considering for its health benefits. Caffeine-free ways to stay alert and energised throughout the day You might be tempted to down a few cups of coffee to combat the fatigue, but too much caffeine can increase anxiety, make you jittery and contribute to insomnia.
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