If you often find yourself feeling
mentally exhausted or sluggish, you may need to make some changes
to your lifestyle. Here are some tips to help you get back on
track:
Sleep
Develop
a pre-bedtime ritual. Read the paper, listen to soft
music or take a warm bath before going to bed. Allow yourself
to unwind. Set
your environment for sleeping. Sleep in a dark room.
Use room-darkening shades or wear a sleep mask. Wear earplugs
or run a fan to block out noises and make sleep easier. Maintain
your sleep schedule. If at all possible, keep a consistent
sleep schedule. Stick to the same sleep hours every day —
even on your days off. Take
naps. A short nap — maybe 30 minutes — during
your lunch hour or when you get home in the evening can help
you feel refreshed and more alert for the rest of the evening.
Nutrition
Brown
bag it. Bringing food from home will make you less tempted
to raid the vending machines. Pack a healthy lunch that includes
plenty of fruits and vegetables. Eat
smaller portions. Aim for smaller portions, such as a
couple of quick, healthy snacks rather than eating a big meal.
Heavier meals are more difficult to digest and can make you
feel sluggish. Avoid
late-night caffeine. Avoid caffeine late at night —
it can make it hard for you to fall asleep.
Exercise
Work
out in the morning. Twenty minutes of aerobic activity,
such as brisk walking, jogging or swimming, on most days can
help you stay alert throughout the day. It also keeps your heart
in tip-top shape. Exercise
during the day. Use your breaks to exercise. Take a lap
around your building. Shoot hoops outdoors. Keep a set of hand
weights at your desk. Don't
take the shortcut. Work exercise into your normal routine.
Walk or bike instead of driving. Climb the stairs instead of
riding the elevator. Find
a buddy. Find a co-worker or friend and exercise together.
It'll make exercising more fun and will also help keep you motivated.
going to bed. Allow yourself
to unwind.
