25 tips to make you more energetic and less sleepy throughout the day. Exercising for 5 minutes after getting up not only recharges the body, but also doubles the calories burned. Many people mistakenly believe that morning exercise requires getting up at 5 o'clock and running a few kilometers. In fact, this is unnecessary and unrealistic. You only need to spend 5 minutes doing push-ups and jumping exercises to increase your heart rate to achieve the desired effect; or punch 100 times in front of the mirror and feel the energy accumulation process. 2. Develop the habit of drinking water. If you are dehydrated, you will often feel tired. Drink a glass of water first thing in the morning to cleanse your internal organs and add some "lubricant" to your internal organs. Drink at least one liter of water every day, but more is not always better. 3. Pay attention to eating breakfast. American studies have found that people who do not eat breakfast have a higher height-to-weight ratio (BMI), that is, they are overweight, are sleepy, and listless at work; people who pay attention to breakfast are much more energetic and in better shape. Relatively symmetrical. The most nutritious and healthy Western breakfast is: two slices of whole wheat bread, a piece of smoked salmon and a tomato. Whole wheat bread is rich in carbohydrates and fiber; the lycopene in tomatoes is good for bone growth and health, and is good for the prevention of prostate diseases; the rich omega-3 fatty acids and protein in salmon are more beneficial to the body. 4. Eat a snack at ten o'clock. Even if you eat a good breakfast, by ten thirty in the morning, the glycogen stored in the previous day will be almost used up. If you want to feel like you've just recharged for the rest of the day, you need to eat more. A piece of chocolate, or an energy bar, or a few biscuits can not only replenish energy, but also effectively avoid overeating at lunch. 5. Drink coffee in the afternoon. After lunch, the body's sleep factor (a molecule that can induce sleep) increases, which is the time when you are most likely to feel sleepy. Drinking a small cup of coffee at this time has the best effect. Of course you can drink tea too, whatever you like! Don’t forget to drink coffee within 4 hours before going to bed, otherwise you will be too excited and unable to fall asleep. 6. Talk more and relieve yourself. Personality can also regulate fatigue. A study in the Netherlands showed that introverts and shy people at work are more likely to feel tired, while extroverts have more energy. This is because people who love talking to others are good at discovering fun and putting away their troubles, stress and unlucky things. If you talk about it all at once, you won't feel tired or bored. On the contrary, people who like quietness, solitude, and don't like to socialize lack this channel to relieve stress. Over time, they will definitely feel overwhelmed. 7. Sitting with sitting posture: Bad sitting posture, kicking and pulling when walking, shrugging shoulders and belly, these are usually signs that your energy has been exhausted. Sitting in the office lasts for seven or eight hours. If you cannot maintain a correct posture, you will feel even more tired. Whether you are standing or sitting, you should draw in your abdomen and straighten your waist, relax your shoulders, and feel a slight stretch in your neck. 8. Combining Zhang and Chi When you encounter a problem at work and can't solve it for a while, it is better to take a break, such as pouring a cup of tea, change your mind, and then continue working. When you are almost out of breath, take a deep breath (count 3 times), and then exhale (count 6 times); or flip through sports magazines, browse entertainment gossip online, talk to someone, maybe inspiration will come unexpectedly. The time has come. 9. Stand up and answer the phone. While standing on the phone, take the opportunity to stretch your muscles and take a deep breath to allow oxygen-rich blood to flow into the brain. This simple change will have you feeling twice as energetic for hours. 10. Sing while bathing. Singing loudly in the shower promotes the release of endorphins in the body, thereby producing a feeling of joy and happiness and reducing stress. The more you are in a bad mood, the more you have to sing. As for whether it sounds good or not, and whether it is out of tune or not, you don’t care! 11. Make optimistic friends. Optimistic and energetic friends or colleagues are loved by everyone, and their positive emotions can always infect those around them. Not only should you associate with smart and talented people, but also make friends with those who are passionate and positive; if you stay with a pessimistic and complaining person for 30 minutes, your energy will be indirectly exhausted. 12. Big things You can't become fat by eating smaller in one breath! Don't always think about finishing a big project in one go, only to end up falling down from exhaustion. You might as well break a large project into several small projects, do them one by one, and take a break from time to time. This way, you can not only maintain your physical strength, but also improve your work efficiency, and ultimately speed up your work progress. 13. Exercise your back. Have you ever noticed that men with "multiple backs" are often treated differently? Not only that, but a strong back can make you work easier than others and not feel too tired. The most effective way to exercise your back is to use a rowing machine. Pay attention to the correct posture; keep your feet flat, your knees slightly bent, and the sculls stop just right on your chest.

14. Meditate. When you feel sleepy in the morning, don’t rush to get up. Sit comfortably on the bed, straighten your back, close your eyes, and quickly exhale and inhale through your nose, with your mouth slightly closed. (This chest exercise should be performed quickly and mechanically like a bellows) 15. Exercise every day No matter how busy you are, you must continue to exercise, or run, walk or swim. If you are overconfident in your physical strength and think that youth is your asset and that you will not fall down so easily, someone may get in trouble with you. 16. Nap for 20 minutes. A nap of about 20 minutes is ideal. It has the same effect as a one-hour nap. An hour is a bit long for most people, and they may not sleep well at night if they sleep too deeply. 17. Iron supplementation: If the iron stores in your body are too low, the body cannot produce hemoglobin that carries oxygen in the blood, and people will feel tired easily. The best way to supplement iron is through diet and food therapy: animal livers and kidneys are rich in iron, followed by lean meat, egg yolks, chicken, fish, shrimp and beans. 18. Eat more fiber foods while driving. Men rarely eat snacks. You can put some peanuts and raisins in the car. These things contain a lot of potassium. Your body needs potassium to convert sugar in the blood into energy. Nuts are also good. It is rich in magnesium carbonate. A lack of magnesium carbonate will cause the body to produce a large amount of lactic acid, and lactic acid can easily cause fatigue. 19. Aromatherapy: Put some spices at home, especially rosemary, mint and ginger, which can refresh the mind, enhance memory, and treat headaches and migraines. 20. Watch more comedies. Smile, it will save you ten years. Laughter exercises facial muscles and changes your facial circulation, thereby improving concentration. A study recently released by British scientists shows that although happiness does not preserve youth as the saying goes, people who maintain a happy mood every day are indeed healthier and have a lower risk of cardiovascular disease and diabetes. 21. Go to bed an hour earlier. An extra 60 minutes of sleep can have the same refreshing effect as drinking two cups of coffee. This means you go to bed an hour earlier every day instead of sleeping in on weekends. Otherwise, the biological clock will be disrupted and you will always feel dizzy. 22. Play games with sunshine. Research from the University of Massachusetts in the United States shows that anger and hostility are more common in winter and less common in summer. Sun exposure increases serotonin levels in the brain, improves mood, and recharges the body. You might as well seize every business trip or travel opportunity where you can get some sunshine. 23. Control the amount of alcohol you drink. Alcohol can make you feel sleepy, but drinking before going to bed can affect your sleep due to excitement. Although your eyes are closed, your eyes are constantly turning. You have to remember not to drink alcohol two hours before bed, and only have one or two beers at most with dinner. 24. Adjust fitness time. A study found that those fitness enthusiasts who go to the gym after get off work are sore all over, go home and take a shower and have a good sleep. When they wake up, they feel like they have been reborn. Coincidentally, scholars from the University of Chicago believe that exercising at night It can increase the level of XXXXX hormone, which is crucial for energy metabolism. 25. Sleep on the couch. If you have an argument with your partner and you have to sleep on the couch, you don’t have to feel guilty or anything. Did you know that occasionally sleeping on the sofa can do wonders for treating insomnia? Many people say that insomnia is related to their bedrooms. A survey in the United States found that 72% of men slept well on the sofa, and only 27% said they slept well next to their wives or girlfriends.