5 Ways To Maintain Enthusiasm And Energy When Routine Feels Tired

Illustration of how to maintain morale and energy (iStockphoto)

JAKARTA – Yawning in the afternoon when you come to work after the holidays, have you ever experienced it? This condition can be caused by fatigue with routine or natural cycles. A professor of psychology and clinical neurology and a sleep expert, Doctor Matthew Ebben, Ph.D. explain in detail.

The body lacks enthusiasm and yawns in the middle of the afternoon, not really due to fatigue but a decrease in circadian rhythm, explains Ebben. A decrease in circadian rhythm plays a role in regulating your sleep and wake cycles. Most people experience a decrease in their circadian rhythm in the afternoon. It depends on when they sleep and wake up.

If yawning continues towards noon, it could be because of this rhythm. This rhythm also often encourages adaptive ways by sipping a cup of coffee and snacking on sweet foods. However, experts suggest a better way to boost your spirits with the following steps.

1. Do light exercise before getting out of bed

Studies show that exercise improves cognition and releases endorphins. It is also known as a way to improve your mood and energy levels. If you want to get out of bed, do some light exercise for 3 minutes such as bupees.

2. Eat foods that contain protein

While it may be tempting to drink coffee, research shows that eating protein-rich foods can slightly increase your brain power. Foods that contain protein also help you feel full longer and reduce cravings for sweet snacks.

3. Get up from the chair

To maintain the spirit and energy for activities throughout the day, make sure to take advantage of the rest time and don't leave the sport. The director of clinical training at Massachusetts General Hospital, Peg Baim, MS., NP., says that in fighting fatigue, exercise is key. Set time for exercise at least 4 hours before bed and do 30 minutes 5 times a week.

4. Combine protein and carbohydrate snacks

The desire to snack on sweet foods is often the reason to get a boost. But this will not be good for your blood sugar. To keep your energy levels and mood balanced, choose a snack that is a combination of protein and carbohydrates. For example, fruit with yogurt or nuts with fruit.

5. Positive thinking

Stress is a common cause of fatigue, Baim says. If you don't have 90 minutes to take a yoga class, try to think positively, especially at night before bed. Bright Baim, don't get hung up on feeling mellow at night or 2-3 hours before going to bed.

“All negative thoughts activate the brain's stress response and will make it harder for you to get good quality sleep. Instead of worrying, focus on positive thoughts such as positive hope and appreciation," Baim said.

He also recommends meditation as a way to stay positive. When you sleep on time, your mood, energy, metabolism, and stress tolerance improve. The effect, the next day is enough to help you stay excited and energized to go through the routine.