How to Increase Daytime Energy
The top contours of your body’s daily rhythm follows a general sleep-wake pattern, but there are several smaller fluctuations within your waking hours that contribute to either increased or decreased feelings of energy and alertness. Fluctuations in body temperature, hormone levels and neurotransmitter activity contribute to variations in alertness and focus throughout the day.
While some studies have observed patterns of increased alertness at certain intervals after waking, these patterns can vary significantly among individuals and may be influenced by factors such as sleep quality, diet and personal circadian rhythms. Most people will feel a decrease in energy after lunch (called a postprandial dip), and while it is a natural ebb, there are protocols you can implement to lessen the intensity and stay alert and focused throughout the rest of your day.
Shift work, jet lag and intermittent sleep deprivation cause disruptions to your body’s natural circadian rhythms due to a mismatch between your internal clock and the external time cues in both environment and behaviors, like light exposure, body temperature and meal timing. This misalignment affects your mood, sleep timing and quality, metabolic health and overall physiological functions.
Experiencing chronic circadian misalignment is linked to poorer mental and physical health outcomes — but there are protocols you can implement that can lower the negative effects. When working a night shift, keep the same schedule for at least two weeks (if possible) and use red light to maintain alertness without disrupting cortisol levels. If you’ve experienced a night of poor sleep or are adjusting to a new time zone, utilize exercise, meal timing and light exposure to get your circadian rhythm back on track.
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