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We love a bit of sunshine, but the weather really needs to calm down now.
After a scorcher of a weekend for many parts of the UK, temperatures were (un)comfortably over 30ºC in London on Monday, according to the Met Office, and look set to stay that way for a few more days yet – before the rains come this weekend (and we complain about them too).
This morning, there’s one thing we can all agree on: sleeping was almost impossible.
If you’re feeling a little groggy this morning, we feel your pain, but there are a few things you can do to boost your energy throughout the day.
Fill your body with goodness
What you eat can have a big impact on your energy levels, according to registered nutrition consultant Charlotte Stirling-Reed.
“Food gives you energy, so ultimately making sure you’re not skipping meals and that you’re giving yourself plenty of filling and wholesome foods at each meal can help,” she previously told HuffPost UK.
“Foods such as porridge, whole grains, nuts and seeds can help to top up energy levels. Don’t forget to include plenty of fruits and veggies for extra hydration and a boost of vitamins and minerals too.”
Keep moving during the day
When you’re tired it’s tempting to hunker down in one spot, but regularly moving during your working day can help you feel more energised. In 2012, research from sports scientist Jack Groppel found that when employees completed small but frequent bursts of movement throughout the day – such as stretching or walking around the office (or house, if you’re still WFH) – they felt less sluggish.
In fact, 37% of employees reported high levels of energy in the middle of the day after taking part in a trial movement programme – an 11% increase compared to when they were static.
Stay hydrated
Dehydration can lead to fatigue and lack of concentration. Downing tea and coffee may feel like a quick-fire way to beat this, but the NHS says caffeinated drinks can make the body produce urine more quickly and therefore aren’t the best way to keep the body hydrated.
Similarly, sports drinks or energy drinks may provide you with a short-lived energy boost, but are often high in sugar, meaning they’re also high in calories and contribute to tooth decay. Your best bet is to drink water. It may seem unexciting, but at least it’s cheap.
Take a lunch break
More than half of people in the UK (56%) do not take the full lunch break they’re entitled to – and it could be making us feel more drained.
In 2011, research from the University of Illinois found taking a break from a task can help increase your productivity for the afternoon.
So if you’re struggling to maintain focus, ditch lunch al desko and consider getting outside for some fresh air – even if it’s raining.