Working 8 hours a day unknowingly makes you tired and prone to many different diseases. To improve this, many of us choose to take high-quality foods or take a variety of micronutrients, but we may have forgotten some following basic!
  1. Sleep early and get up early

Most of us probably go to bed at 1 or 2 AM and wake up at 10 AM the next morning, arguing that they have slept 8 hours a day. But they do not know that the time after 12 o'clock at night is the time for the body to rest and detox. At the same time, waking up at 10 AM also means that we often miss breakfast or a late breakfast, which will change your eating schedule a lot.

So, try to go to bed before 11 PM and wake up at 7 AM the next morning to start a new day. Waking up early will keep you awake and spend a lot of time planning your day, which will help you get a good schedule of work and rest.

  1. Eat on time & eat well

As mentioned in part 1, when we wake up late, we often skip breakfast or eat breakfast but extend the time of other meals during the day. This overtime makes us more susceptible to diseases related to digestion, especially the stomach. At the same time, when we eat inadequately, our bodies will always feel tired and not have enough energy for a long day.

According to many nutritionists, it is recommended to divide the eating time of the day into 4 meals according to the following time frames:

  • Breakfast: should eat at about 6-8 AM to replenish energy after a long night sleeping;
  • Lunch: have lunch after 4 hours from breakfast to continue replenishing energy;
  • Snacks: should use some snacks such as milk, fruit at about 15 PM to maintain energy at the end of the day.
  • Dinner: Similar to noon, so about 3 to 4 hours from the previous meal, limit eating after 7 PM to avoid overweight.

Try to stick to the following timeframes so that you will always feel energized throughout your workday.

  1. Doing Exercise

Many people believe that exercise is the practice of sports and it takes a long time to be effective. But the truth is completely not like that, daily exercise will not take up too much of your time.

For those who have a lot of time, work out in the gym or team sports like badminton, soccer, etc. every morning would be the best option. And for those who do not have much time, jogging or doing some basic exercises is not a bad choice.

Scientific experts have proven that exercising and sports has a huge effect on your energy and alertness throughout the day. In addition, a daily exercise routine helps you avoid diseases related to bones and joints, obesity, diabetes, etc.

  1. Always drink enough water

Working in the entire day makes you forget to replenish the body, which inadvertently leaves us with a water imbalance in the body, and when we overcharge the body. Maybe, you will experience excess water in your body. To avoid this, try to aim to drink 2 liters of water a day. When the body is loaded with enough water every day, the digestive system will be improved, the kidneys and liver will work more efficiently and improve your morale to help you have an effective working day.

  1. Take some time to rest at noon

Certainly, many of us are facing pressure from work, family, and work throughout the day, sometimes forgetting to even take a break from ourselves. Over time, this makes us tired, unable to focus on work in the afternoon or even weeks or two weeks later, we will gradually regain balance.

To avoid this situation, experts nutrition and science have researched and proven that you should spend about 15 to 30 minutes a day for naps or rest. During that break, you should not use electronic devices or think about work.

Give it a try and you'll quickly feel that your work will be handled more smoothly and efficiently.


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