Everyone has afternoon energy lulls: bad sleep magnifies them. Sneak away for a catnap, if possible. “It’s amazing how refreshing even 15 or 20 minutes of sleep can be,” says Winter. “Sneak out to your car, set your phone alarm, and shut your eyes and rest. Don’t worry if you don’t actually fall fast asleep. The act of just closing your eyes and resting can do wonders.”
5. Bask in the light
Sunlight cues your brain that it’s time to be up and at ‘em. Get out into the daylight as soon as you can. “Get another punch of light midday if possible,” says Winter. If natural light isn’t an option, at least expose yourself to bright light inside.
6. Get the blood moving
Resist the temptation to blow off your bike ride or exercise session today. “Even if you don’t feel like you can get it going, try to get some exercise to start off your day,” says Winter. You’re scientifically proven to feel better. In one fatigue-exercise study, researchers from the University of Georgia found that adults who did 20 minutes of easy bike riding enjoyed a 65 per cent decrease in fatigue.
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7. Prioritise protein
You’ll likely feel hungry as your brain attempts to “eat itself awake,” says Winter. Avoid caving into cravings for quick pick-me-ups like cookies, cakes, and other simple carbs. “Be selective about what you eat, avoiding simple sugars and carbs that can ultimately make you more tired,” he says. Instead, skew your food choices towards protein and complex carbs for more even energy.
8. Spice it up
Foods and snacks that stimulate your senses can give you a little jolt of energy, says Winter. “Red Hots, peppermints, and spicy foods can be really helpful.”
9. Stay the course
You can go to bed a little earlier than usual, but avoid trying to overcompensate by hitting the hay at 8pm, says Winter. “Then you’re bound to wake up in the middle of the night and start the cycle all over again,” he says. “This is how people develop more serious sleep issues.” Instead, just stick to your normal routine as closely as possible and let one bad night be just that: one bad night.
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