5 simple ways to revitalise your staff when it’s cold and dark outside

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Mornings are growing darker and colder, and getting out of bed on time for work, much alone exercising, may be difficult.

Many workers are discovering that because they don’t have the journey to wake them up, they feel less energized when they begin their work day now that hybrid working has become the standard for the majority of firms. A vitamin D shortage can also influence sleep quality, creating daytime fatigue even if they’ve gotten a decent night’s sleep.

The fact that many individuals may now work from home more frequently is a boon in many respects, increasing accessibility and flexibility while also expanding the employment pool available to them.

Unfortunately, it’s all too simple for people to get into poor behaviors that make them sleepy. People sleep later because they don’t have to get up as early, and it’s enticing to work late since there’s no trip home to remind them when work is done.

In reality, the average worker who works from home works an additional six hours of unpaid overtime each week, and overworking leads to tiredness.

Here are some wonderful ways to give with your team to help them feel more energized, refreshed, and ready to start their day — all without drinking a cup of coffee!

1 – Coffee can be substituted for short bursts of energy. 

 

A 15-minute brisk walk, a few rounds of jumping jacks, or even a plank can considerably improve energy levels instead of reaching for the coffee. Endorphins, sometimes known as the “happy hormone,” are released as a result of movement. As a consequence, you’ll feel more calm, driven, energized, and, most importantly, awake.

2 – Exercise for at least 30 minutes. 

 

 Daily exercise is the most significant and effective approach to enhance your energy levels over time.

A half-hour of exercise accounts for around 3% of your day and is a reasonable starting point for most individuals. After all, we spend about two hours every day on social media on average.

High-intensity interval training (HIIT), strength training, and aerobic exercises increase energy and enhance mental wellness. If you’re not sure where to begin, create a goal for yourself to get up 30 minutes earlier each day for the next month and exercise for 20-30 minutes. This might be high-intensity interval training (HIIT), cardio, or simply dancing around your living room – all of which can be enjoyable!

3 – Never use the snooze button. 

 

According to studies, pushing the snooze button makes individuals feel more exhausted. Place your phone or alarm clock on the opposite side of the room so you have to get out of bed to turn it off. When it comes to setting your alarm, be practical, and don’t overlook the importance of the first hour of your day.

Rather than pressing snooze and falling in and out of restless sleep for the first half an hour of your day, get up, wash your teeth, get some fresh air, and do some exercise. You’ll be looking forward to the day ahead before you realize it.

4 – Keep track of when you eat and when you don’t eat. 

 

Dinner should not be eaten too close to bedtime. Many people find it difficult to go asleep and remain asleep when they have a full stomach. To allow your stomach time to thoroughly digest your meals, a general  suggestion is finishing your dinner two hours before bedtime.

Fruit, which is high in fructose, is also a good option for staying awake when snacking (sugar). To decrease the release of sugar into the circulation, combine fruit with a protein, such as a handful of almonds, to keep your energy levels balanced and minimize sugar highs and lows.

5 – Surrounding oneself with good individuals

 

No amount of Red Bulls, black coffees, or energy snacks can help you overcome a negative outlook. This type of weariness is frequently the result of a conscious decision to feel exhausted every day with no intention of changing it. 

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