After a long vacation, returning to work often leaves many people feeling tired and lacking energy.
Getting enough sleep and eating nutritious food helps you return to work full of energy after the holidays - Photo: REUTERS
To restore your morale and performance at work, you can take the following measures:
Improve sleep quality
According to Harvard Health Publishing , sleep plays an important role in restoring energy and maintaining alertness for work.
Getting 7-9 hours of sleep each night helps support cognitive function and overall health. Establishing a regular sleep schedule, going to bed and waking up at the same time every day, including weekends, helps regulate the body's biological clock and improves sleep quality.
Maintaining 7-9 hours of sleep helps optimize your performance at work - Photo: REUTERS
Create a relaxing habit before bed, such as reading, taking a warm bath or meditating, to help signal to your body that it's time to rest and make it easier to fall asleep.
Limiting exposure to screens and bright lights at least an hour before bed also improves sleep quality, as blue light can interfere with the production of melatonin, the hormone that regulates sleep.
Maintain a balanced diet
According to Better Health Channel , nutrition plays an important role in maintaining energy throughout the day.
Include a variety of whole foods in your diet, such as whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
Low-glycemic foods like whole grains and nuts provide steady energy, helping to prevent mid-day fatigue.
Starting your day with a balanced breakfast can kick-start your metabolism and provide the energy you need for the morning.
A reasonable diet helps you regain energy for work soon - Photo: REUTERS
It's also important to drink enough water, as even mild dehydration can lead to feeling tired.
Drink at least two liters of water a day and consider carrying a reusable water bottle to remind yourself to drink water throughout the day.
Regular physical activity
According to Harvard Health Publishing , regular exercise is a proven way to boost energy levels and improve overall health.
Engaging in moderate-intensity activities, such as brisk walking, cycling or yoga, can boost cardiovascular health, increase oxygen flow to tissues and release endorphins, natural mood enhancers.
Exercising helps you stay healthy for work - Photo: REUTERS
Even short periods of physical activity are beneficial.
For example, taking a 10-minute walk during your lunch break can refresh your mind and body, helping you feel more alert and focused for the rest of the day.
Incorporating stretching or gentle exercises into your daily routine can also relieve muscle tension and reduce stress, contributing to increased energy levels.
Managing stress at work
According to Harvard Health Publishing , practicing deep breathing, meditating, or doing something you enjoy can promote relaxation and reduce stress levels.
For example, setting aside time each day for activities you enjoy, whether it's reading, gardening or playing a musical instrument, can provide a needed mental break and boost your energy.
Additionally, regular social interaction with friends and family can provide emotional support and help reduce stress.
Limit caffeine and alcohol
Drinking too much alcohol can affect work quality - Photo: REUTERS
According to the Better Health Channel , while caffeine can provide a temporary boost of alertness and excitement, drinking too much can decrease energy and make it difficult to sleep.
Caffeine intake should be limited, especially in the afternoon and evening, to prevent sleep disruption.
Similarly, although alcohol may initially have a sedative effect, it can disrupt the sleep cycle, leading to poorer sleep quality and fatigue later.
Moderation is key with both of these. Choosing herbal tea or other caffeine-free beverages in the evening can be a good option to stay hydrated without interfering with sleep.
Take time to rest
Take time off to balance work and life - Photo: REUTERS
According to the Better Health Channel , incorporating short, frequent breaks throughout the workday can prevent burnout and maintain productivity.
During these breaks, engaging in activities such as stretching, walking, or practicing mindfulness can refresh the mind and body.
For example, a short walk outside can provide natural light and fresh air, which can boost alertness and energy levels.
Additionally, practicing mindfulness or deep breathing exercises during breaks can help calm the mind and reduce stress, contributing to sustained energy throughout the day.
Source: https://tuoitre.vn/6-cach-nap-nang-luong-tro-lai-cong-viec-sau-ky-nghi-tet-20250202103243859.htm
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