Tips For Better Sleep

How to Overcome Tiredness After Work and Feel More Energised

January 4, 2024   By JM Carpiso

Feeling wiped out after work is a common occurrence that most people face. Instead of having the energy to engage in other activities and have work life balance, many of us just slump and scroll on our phones. But how do you avoid tiredness after work? What can you do to have more energy for life?

1. Learn the Technique of Taking Micro-Breaks

a woman taking a break from work

Throughout your workday, use micro-breaks to prevent the mid-afternoon slump. You may re energise your mind and delay the onset of exhaustion by taking a quick walk, stretching, or even doing a quick mindfulness exercise while sitting at your computer.

2. Hydration: An Energising Companion

Did you know that dehydration can zap your energy? Prevent weariness by drinking enough water. Try to drink eight glasses of water or more each day, and for a refreshing variation, add some slices of cucumber or citrus. A robust and energetic body is one that is properly hydrated.

3. Eat Snacks High in Nutrients to Fuel Your Body

Choose energy-dense snacks over those that are quick solutions. Whole foods with a balance of carbohydrates, protein, and healthy fats, such as nuts, fruits, and yoghurt, can provide a consistent supply of energy to fight the post-work slump.

4. Movement Around

Being active naturally energises one. Engaging in physical activity, such as going for a brisk walk, performing a fast workout at home, or dancing in your living room, increases blood flow and produces endorphins, which can help fight weariness and improve your general well-being.

Exercise is one of the best ways on how to avoid tiredness after work. 

5. Make Getting Good Sleep a Priority

A woman lying in bed with her hands behind her head.

A restful sleep prepares the body for a productive day. Aim for 7-9 hours of good sleep every night, establish a regular sleep schedule, and furnish a cosy sleeping space. Restorative sleep is essential for maintaining a high level of energy.

6. Divide Up Your Evening Assignments

An extensive list of things to be completed in the evenings can exacerbate post-work weariness. To avoid overwhelm and preserve energy, divide your to-do list into small portions, prioritise your chores, and give yourself brief rests in between.

7. Mental Stimulation

Take part in activities that will excite your intellect without causing tension. Reading a book, doing a puzzle, or learning something new can keep your brain engaged and minimise mental tiredness at the end of the day.

8. The Power of Music

Make a playlist of uplifting songs to listen to on your way home or while doing your evening chores. Music has the ability to lift your spirits and increase your energy levels, changing boring jobs into possibilities for innovation.

9. Establish Limits

Make clear distinctions between work and personal time. Avoid the temptation to check work emails or complete chores after your scheduled work hours. This time apart allows you to regroup and tackle each day with renewed vigour. Turn your bed into a restful place instead of a workspace. Invest in a good mattress for sleeping and not for working.

10. Reflect and Disconnect

A woman standing up with her phone beside her bed

Take a minute to reflect on your day’s accomplishments and express gratitude for your efforts. As you wind down in the evening, gradually disengage from technological gadgets, enabling your mind to relax and prepare for a pleasant night’s sleep.

11. Include Mindfulness Practices

In order to foster a sense of calm and focus, incorporate mindfulness into your post-work routine. Mindfulness can help ease tension and mental weariness, leaving you feeling more centred and revitalised, whether through meditation, deep breathing exercises, or a moment of reflection.

12. Connect and Socialise

Encourage social interactions to alleviate symptoms of tiredness. Plan a virtual get-together with friends, join a club or group activity, or spend time with family. Positive social connections can give you a lot more energy and help you live a more balanced and satisfying life.

13. Change Your Lighting

Lighting is critical in controlling your circadian rhythm. In the evening, choose warm, low lighting to communicate to your body that it’s time to unwind. To create a pleasant and soothing ambience, consider using lamps with adjustable brightness.

14. Plan Fun Evening Activities

Include activities that you actually enjoy in your evenings. Having something to look forward to, whether it’s a pastime, watching a favourite TV show, or indulging in a creative outlet, can improve your mood and energy levels.

15. A Refreshing Evening’s Hygiene Routine

A woman done with her skin care routine.

Setting up a new hygiene practice can indicate to your body that it’s time to unwind. A warm shower, skincare routine, or even a relaxing bath can help wash away the day’s stressors and prepare you for a pleasant night’s sleep.

16. Keep Caffeine Consumption in Mind

While a cup of coffee in the morning might be a nice pick-me-up, avoid drinking caffeinated beverages later in the day. Caffeine use that is excessive, especially in the afternoon or evening, might interfere with your ability to relax and may disrupt your sleep. One of the best ways on how to avoid tiredness after work is staying away from stimulating drinks.

17. Examine Your Workload

Examine your job responsibilities and workload to find any stressors that may be causing post-work exhaustion. Discuss workload issues with your supervisor if possible, and look at techniques for achieving a more manageable balance.

18. Consider Taking a Power Nap

If you’re feeling extremely tired, a short power nap (about 20 minutes) can provide a quick energy boost without interfering with your nightly sleep. Just make sure your nap is brief to avoid falling into a deep sleep cycle.

19. Keep Meal Times Consistent

Establish consistent meal times to supply your body with a consistent source of energy. To keep your energy levels up throughout the evening, aim for balanced meals that include a variety of carbohydrates, protein, and healthy fats.

20. Adjust Your Daily Routine

Evaluate the success of your post-work routine on a regular basis and be open to changes. Pay attention to your body’s cues, and if certain tactics are more effective than others, adjust your practice accordingly. Flexibility is essential for developing a sustaining and energising nighttime routine.

21. Invest in Great Bedding

A woman lying down in bed.

Your sleeping environment is critical to post-work recuperation. Invest in comfortable, high-quality bedding, such as a good mattress, pillows and sheets, to ensure a restful night’s sleep. This minor change can have a major impact on your whole sleep experience.

As you investigate these options, remember that everyone’s path to overcoming post-work fatigue is unique. Mix and match these suggestions, personalise your regimen, and embrace the ones that speak to you the most. 

By cultivating a focused and intentional approach to your post-work hours, you will not only conquer exhaustion but also create space in your everyday life for meaningful moments and recuperation. Here’s to a lively and energising post-work experience! 

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