If you are going to be successful running an online business, you need to focus your time and energy into it. But there may be changes you need to make to your existing lifestyle in order to give your energies into the business. These involve going right down to the basics – managing your energy by eating and sleeping well.
You need to start with energy management techniques to efficiently manage your time. Various time management guides treat time as if it’s an infinitely manageable resource, as if by simply scheduling your day more effectively, you will be able to make the most of the allotted hours and get more done than ever before. Managing your time will require a sufficient amount of energy and enthusiasm on your part so it is important to understand how to maximise your energy levels.
If your body doesn’t have enough energy during the day to maintain a meticulously constructed time management plan, you are not going to be productive in life. Scheduling is important, but it’s even more important that you address your energy levels before attempting to corral your hectic working hours into a time management system.
Now let’s discuss three very essential ingredients of life; sleep, diet, and exercise, to better understand how your energy levels affect your overall productivity.
Your Sleeping Pattern
Your sleep plays a key role in your ability to wake up early in the morning, feeling refreshed, rested, and eager to start a productive day.
Hormones such as dopamine and adrenaline regulate your attention and keep you focused on work. Consistent lack of sleep at night lowers the production of these hormones and makes you less productive during the day. Studies have shown that the right amount of sleep at night helps people learn and process new information better, it also makes them more resilient and creative at work. Better sleep enhances memory and boosts performance of mentally challenging tasks, such as taking exams or handling stressful work situations.
Useful tips for better sleep
Set a fixed bedtime: Fix a bedtime and maintain it. Choose a time when you normally feel tired and sleepy and go to bed exactly the same time every day. Don’t break your sleep routine, even on weekends. If you have to adjust your bedtime, make small changes like, going to bed 15-20 minutes earlier or later.
Wake-up at the same time every day: If you are comfortably sleeping 7-8 hours every night, you should normally wake up at the same time daily without the help of an alarm. If you need an alarm to wake up in the morning, it usually means you didn’t get enough sleep.
Nap during the day: If you didn’t get enough sleep the previous night, take a brief nap during the day to make up for it rather than breaking your sleep routine. However, avoid napping if you suffer from insomnia.
Don’t sleep before bedtime: Some days you may feel sleepy after dinner. Resist the temptation to go to bed early, do a stimulating activity such as washing the dishes or walking to avoid sleeping just before your set time.
Turn off your TV and Laptop before bed: Don’t watch violent TV shows or play stimulating games before your bedtime. Watching TV or playing game’s delays the sleeping process. Read a book or listen to soft music instead.
Things you should avoid before sleep
Don’t eat a heavy meal just before bedtime. This will hamper your digestion and can make you feel sick or sluggish when you wake.
Avoid drinking alcohol before sleep. This will lead to a poor quality of sleep. Don’t take sleeping pills and avoid caffeine and smoking just before bedtime.
Your Diet for a Productive Day
Your diet plays a big role on your energy levels. Every person is different and their dietary approaches are different too. Eating processed and simple carb based foods deprive your body of valuable vitamins, essential minerals, and nutrients that your body needs to run effectively. A healthy, balanced diet boosts your brain power and keeps you focused and productive throughout the day. Your body breaks most of the food that you consume each day down into glucose. Glucose is the fuel that runs your body and brain. Some foods such as complex carbs release glucose slowly in the blood and can keep the body productive all day. Follow a whole grain foods based diet.
Here are a few diet tips for you to help manage your energy better.
Don’t skip breakfast: Eat a healthy breakfast every morning; it will help you remain active throughout the day. Include complex carbs such as cereals or whole grain breads.
Eat small, frequent meals throughout the day: This type of eating habit will keep your blood glucose levels steady and supply you with sufficient energy to remain active all day. Moderation is the key to any healthy diet, you should feel satisfied and not stuffed after finishing a meal.
Consume fiber rich foods and drink plenty of water: Similar to complex carbs, fiber rich foods digest slowly and keep the body active. Eat fiber rich foods and drink at least 8 glasses of water daily.
Consuming caffeine and alcohol: Drink only a moderate amount of coffee during the day. Use a cup similar to a green tea cup when drinking coffee to help moderate your intake. The common thinking is that a large cup of coffee keeps you active, but drinking too much coffee results in a productivity-impairing crash. Drinking alcohol after dinner and before bedtime will lower the quality of your sleep and consuming too much alcohol in general will lower your mood and overall energy levels.