How To Maintain Wake-Time Energy - For Fathers Fitness

How To Maintain Wake-Time Energy

How many times have you set your alarm for 7 am, only to hit the snooze button and wake up 3 hours later to follow up with a disastrous energy crash?


Well, in fact, many people can relate to this.


But what is it that actually affects our waketime energy, and how can we optimize this?


Let's have a look at the 5 most important factors!



What you eat for breakfast can have a big impact on your energy levels for the rest of the day.


Sugar-rich breakfast foods may give you a quick burst of energy, but it won't last long before you're feeling sluggish again.


Protein-rich foods, on the other hand, can help to keep you feeling full and energized for hours.


So if you're looking for a breakfast that will help you power through your day, focus on protein-rich options like eggs, yogurt, or even meat.


You'll be surprised at how much difference it makes in your energy levels, especially given that you eliminate the sugar crash from a traditional breakfast.


Coffee Consumption

Although it is often consumed first thing in the morning, coffee is actually not the best way to start your day.


Caffeine is a stimulant, and while it can provide an energy boost, it can also lead to an energy crash later on or even shortly after.


That's why it's a good idea to consume coffee in moderation and to have your first cup a few hours after waking up.


If you're looking for sustained energy throughout the day, it's best to reach for complex carbs and protein first and then top it off with a nice warm cup of coffee!


Sun Exposure

Our bodies are designed to function on a regular sleep-wake cycle, and this cycle is regulated by sunlight.


When we are exposed to sunlight, it signals to our body that it is time to be awake and alert.


In the context of sustained wake-time energy, it is a good idea to get regular sun exposure.


Sunlight helps to keep us alert and prevents us from feeling tired during the day.


Additionally, sunlight exposure can help to improve our mood and increase our overall energy levels.


If you're looking for a natural way to boost your energy levels and stay alert during the day, make sure to get some regular sun exposure.


Even more importantly, just like sunlight makes us awake, its absence makes us sleepy.




With the above said in mind, we can’t skip past the importance of proper sleep when it comes to wake-time energy levels.


Because sleep is the deepest form of recovery, we must ensure that we’re getting sufficient sleep in terms of both quantity and quality.


The general guidelines are simple:


  1. Get 6-8 hours of sleep every night
  2. Sleep in a relatively cool environment (room temp of 23-25 degrees)
  3. Avoid screens in the last 90 minutes before bed
  4. Avoid massive meals right before bed
  5. Establish a regular sleeping schedule


Though on the last place, this is one of the most important factors out of all 4!



Despite our best intentions, sometimes we all hit that afternoon lull.


But with a few simple tricks up your sleeve, you can power through the rest of the day and be more productive than ever before, finally getting a sweet 8 hours of beauty sleep!


How do you take care of your wake-time energy? Comment below!

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