Banana bends and a well-timed coffee: 31 easy ways to jump-start your energy levels in the new year
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From morning drinks to bedtime sounds – and don’t forget a mid-afternoon boogie – experts share tips to help you boost your energy levels. “A side bend stretches the intercostal muscles between the ribs, making more space for inhalation,” according to the psychologist Suzy Reading, author of Self-Care for Winter, “and when we breathe better we feel more lively. Either seated or standing, breathe in and stretch one arm up overhead, forming a banana shape for your side body. Breathe out to lower your arm back down and come back to centre. Repeat five times on each arm.”.
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“It’s called an ‘alarm’ because it scares the bejesus out of you,” says sleep expert Dr Neil Stanley. Snoozing means you “start the day increasing your heart rate and stress hormones. It’s far better to set your alarm for the last moment and get straight up, getting consolidated sleep, rather than sleep in six five-minute bursts.”.
“A trial found that two 250ml glasses of water in the morning boosts energy and mood, and helps you to think better,” says Dr Emily Leeming, microbiome scientist, dietitian and the author of Genius Gut. “Your brain is particularly sensitive to changes in levels of hydration, even as little as a 2% drop, as it’s made of 75% water.”.
“Drinking coffee 30–60 minutes after waking up gives your body a chance to naturally boost its cortisol levels,” says Dr Amy Shah, the author of I’m So Effing Tired. “This way, you can get the most out of the caffeine without messing with your body’s natural rhythm, helping you feel more energised and focused.”.
