Today’s fast-paced and busy lifestyles make fatigue and low energy levels a common complaint both in and outside of the workplace.  Many factors can contribute to low energy levels, including a poor diet, lack of exercise, inadequate sleep, and stress.  Disruptions to the body’s natural internal clock (circadian rhythm), such as those caused by irregular shift work, sleeping schedules and frequent travel, can also interfere with sleep and promote fatigue. 

Fatigue can make everyday activities seem more difficult, reduce productivity and concentration, and negatively impact your health and safety.  When your energy level is low, you are less likely to exercise regularly or prepare healthy meals.  In fact, when people are tired, they tend to fall into poor health habits that make the problem worse.  Eating more junk food, avoiding exercise, and increasing alcohol consumption are just a few examples of activities that can contribute to and exacerbate low energy levels.  

Tips to Help Increase Your Energy

1. Drink water throughout the day to keep well hydrated.  Dehydration can cause tiredness and poor concentration.  Sip on a water bottle at work throughout the day and include a glass of water with each meal and snack.  Avoid juice and pop, as these drinks contain high levels of simple sugars, which can cause drastic dips in energy. Recent research has found evidence that the "sugar coma" is a real thing!
2. Caffeinate cautiously.  While caffeine is effective at improving alertness and wakefulness, it can also interfere with your ability to fall and stay asleep, especially if consumed later in the day.  Try to only consume caffeine at the beginning of your work day, and then switch to water or herbal teas (such as green tea) later in the day.  If you need a caffeine fix in the afternoon, try to have your last cup at least 6 hours before going to bed.
3. Eat at regular intervals throughout the day to keep your blood sugar and energy levels stable. Start with a balanced breakfast soon after waking, and then eat at least every 4-5 hours. At each meal, include a combination of complex carbohydrate and lean protein.  If your meals are spaced far apart, be sure to include healthy snacks to keep hunger and fatigue at bay.
4. Go for complex carbohydrates rather than simple sugars.  Complex carbs take longer to digest, thereby providing a more sustained and long-lasting energy source.  Choose whole grains, fruits, and vegetables instead of candy bars, sweets, and baked goods.
5. Enjoy two energy breaks at work each day for 5-10 minutes each (brisk walk, stretching, deep breathing, or a quick body workout).  Squeeze one in mid-morning and mid-afternoon to break up your day and revitalize your mind.  Some light activity will also stimulate circulation and keep energizing nutrients flowing through your body.

Improve Your Sleep

1. If you have trouble falling asleep, try eating a small snack before bed containing complex carbohydrates and a small amount of protein. Examples include: Greek yogurt, cottage cheese and fruit, or whole grain toast with peanut butter.  
2. Consider exercising before work instead of after. Exercising later in the evening causes an increase in stress hormones that can interfere with your ability to fall asleep.  Squeezing in a workout before heading to work will result in a more natural daily hormone profile.  Plus, you can take advantage of this post-workout energy rush to get your day started off on the right foot!
3. Limit alcoholic drinks before bed (especially those high in sugar).  You may find that alcohol helps you to fall asleep, but it can interfere with the recuperative quality of sleep.  
4. Your bedroom should be a place of relaxation, so limit clutter and control for light and noise.  Avoid watching TV or staring at other screens (computers, tablets, smart phones), as the lights can interfere with your sleep cycle.  If you need to look at a screen soon before bed, try using it at the dimmest setting possible.

For anyone working in safety sensitive environments, the experience of low energy throughout the day can be a significant safety concern. To improve or maintain your energy at work, test out some of these tips and take note of their effects. Changes to our daily habits can be difficult to make last, but working in small steps will help you stick to them in the long run.