How To Feel Energised During The New Normal

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For everyone, the UK lockdown has meant a dramatic shift in lifestyle. Normal routines have been upended, and recent studies have suggested that our energy levels are prone to dipping as we work from home.

In these strange and unsettling times, it’s a good idea to remind yourself of what your body needs, why it’s natural to be feeling a little sluggish right now, and what you can do to feel energised.

Why you should prioritise sleep

According to a study on how the UK is sleeping under lockdown, conducted by King’s College London, half of respondents said their sleep has been more disturbed than usual. Those finding the coronavirus situation stressful are far more likely to have experienced a negative impact on sleep. The same report found that three in ten people feel less rested despite getting more sleep.

A good night’s sleep is key to keeping up energy levels, so try to give yourself the best possible chance of getting one by creating a calming sleep environment, watching what you eat and drink before bed, and being mindful of activities which can hinder sleep.

Crucial to creating a good sleep environment is ensuring your bedroom is a place you can switch off and relax, which means ideally switching off devices and screens. If you do like to go on your phone before bed, try an app which reduces blue light levels – blue light can make you feel more alert and play havoc with your sleep cycle.

Separating the place you sleep from the place you work is also important, especially with many people finding it difficult to draw the line between work and leisure at home. The UK is working longer hours than ever before – a recent survey found that Londoners have been working up to three hours more a day outside of the office during lockdown. Where possible, try to create a physical barrier between work and rest, such as a desk in a designated area of the living room.

Other daily activities can also greatly impact your sleep. Watch your caffeine intake (ideally have your teas and coffees before midday) and try not to eat in the hour before bedtime. Light exercise before bed, such as relaxing evening yoga, might help put your body in a restful state – save the more vigorous exercise for earlier in the day.

If you want to learn more about your sleep quality, smartphones apps and smartwatches can now help you track your sleep to see not just how many hours you spent asleep but how restful your night was. This can help you assess any changes you might need to make to your lifestyle to ensure you’re getting enough rest.

Fuelling your body

Diet can also have a big impact on energy levels. When life gets stressful it’s easy to reach for the quickest thing for dinner, and when you’re working in your home the treat cupboard can be temptingly close. But sugary snacks and refined carbs can cause blood sugar spikes that quickly replace the short-term boost with lethargy. Try to start the day with a slow-releasing energy breakfast such as porridge, and replace your sugary snacks with fruit, nuts or cereal bars.

Good hydration is crucial to energy levels too, and the NHS recommends you drink six to eight glasses of fluid a day. A simple way to do this is to keep a jug of water or a large water bottle with you wherever you’re working and aim to finish it each day. While you should limit your consumption of sugary drinks and caffeine, you don’t always have to stick to plain water – herbal teas can make a nice change. 

A daily Berocca effervescent drink can be very refreshing, and can be consumed as part of a balanced diet. Berocca is packed full of vitamins including vitamins B1 and B2, which each support energy release, magnesium, which helps reduce tiredness, and vitamin C and zinc, which each contribute to the normal function of the immune system. B vitamins can be found naturally in whole grains, meat and legumes. 

Get into an active routine

Before lockdown, many people’s lives revolved around routine. For some it was the nine-to-five working day bookended by a commute, others led busy family lives revolving around their children’s schooling and activities. When the hustle and bustle of daily life ground to a halt in March 2020, that routine was suddenly upended. And while many might have been happy to ditch the packed morning train or the early school run, the shift may have taken a toll on energy levels.

When you don’t have those commitments, it’s easy to slip into an unhealthy routine. Building small but effective healthy habits into your daily routine can make a real difference in an unsettling time. Try creating some structure by waking up at the same time every day and practice a morning routine that works for you. Screens can be incredibly draining, so it’s a good idea to take regular breaks from these.

Anyone who’s looked at the step count on their phone after a day working from home may be a little horrified. Without the commute, lunchtime trip to the supermarket or general to and fro from meeting rooms and colleagues’ desks at the office, many of us may find we’ve barely moved from our seats all day – no wonder so many people are feeling tired and sluggish.

This lack of natural movement means you need to put that little bit more thought and creativity into making sure you get moving each day and keep your energy levels up. A good way to do this is to set step count goals or reminders on your phone to get up and take a walk. Try to get outside each day to ensure you’re getting that all important vitamin D.

Just because you don’t have to spend an hour commuting doesn’t mean you should go straight from your desk to the sofa. Your former commute time is a great opportunity to energise yourself in the morning or to wind down after a long day – whether that’s going for a run or simply a short walk around the block. Creating a time barrier between work and leisure with exercise is also a good way to help you switch off.

However, in a difficult and stressful time, we must also remember to be kind to ourselves. If you feel like you need to collapse on the sofa after a particularly hard day instead of going for that daily walk, then do it and don’t beat yourself up about it. Sometimes the best thing for your energy can be an afternoon power nap!

Berocca contains 11 vitamins and minerals* including vitamins B1 and B2 to help you naturally generate energy from your food – find out more at berocca.co.uk

*Contains vitamins B1, B2, B3 (Niacin), B5 (Pantothenic Acid), B6, B7 (Biotin), B9 (Folic Acid), B12, vitamin C, magnesium and zinc.

Coach Staff

Coach is a health and fitness title. This byline is used for posting sponsored content, book extracts and the like. It is also used as a placeholder for articles published a long time ago when the original author is unclear. You can find out more about this publication and find the contact details of the editorial team on the About Us page.