You may experience a major energy slump shortly after your lunch break. My energy dip is usually around 11am. We all seem to experience a recurring wavelike pattern of fatigue or weariness throughout the day.

For some people this may be a constant state of exhaustion. I have sifted through some of the latest research on the science of cycles (chronobiology), sleep, metabolism, stress and nutrition to help design a new energy plan for you. Here’s my six-point plan highlighting some new science to fuel your energy. These methods will ensure that you wake up refreshed and remain charged throughout the day:

1.Wake up at the same time each day

New science suggests waking up at the same time each day. Also ensure you are exposed to some sunlight first thing in the morning. Your sleep-wake cycle is governed by circadian rhythms, which are governed by your body’s ‘master clock’ in the hypothalamus gland, to stay in synch with the 24-hour day. In the absence of light, your body’s sleep-wake cycle wants to delay. That means your body wants to keep pushing your bedtime to later,” says Mariana Figueiro, programme director of the US Rensselaer Polytechnic Institute’s Lighting Research Center. “But if you let that happen and still have to get up at the same time every day, you’re going to be tired.”

2. Eat more protein

Although they can provide a burst of ‘quick-burn’ fuel, carbohydrates are an energy drain if you consume too many. Women who reduced the amount of carbohydrates in their diets and raised the amount of protein, reported feeling more energetic in recent research done by Professor Donald Layman at the University of Illinois, USA. The new science suggests that you keep your daily intake of healthy carbs below 120g per day.

3. Delay your coffee fix

The new science suggests you delay your coffee till early to mid afternoon. James Wyatt, director of the Sleep Disorders Service and Research Center at Rush University Medical Center, says having half to one cup of coffee or its caffeine equivalent during the late afternoon, when the pressure to sleep is high, will keep you energised. But if you’re highly sensitive to caffeine’s effects, push your break back to early afternoon so you don’t have trouble sleeping at night.

4. Eat regularly

Chaotic eating leads to greater hunger and overeating. Your body’s energy needs are closely tied to its other daily rhythms so try and schedule your meals as regularly as possible.

5. Do brief stress-relief exercises

The old science or conventional meditation wisdom suggests at least 20 minutes are required for a beneficial meditation. “Even in the span of three minutes, meditation can decrease the stress hormones that tense your muscles and constrict your blood vessels,” says DR Judith Orloff, a psychiatrist at UCLA and author of Positive Energy (Harmony). “It increases endorphins too.”

6. Log off early

The old science discourages television viewing at night as it stimulates your brain. The new science suggests that watching TV might be okay, but looking at your computer is not. Some scientists believe that light emitted by a computer monitor late at night confuses your body’s sleep wake cycle and will thereby increase alertness. A good idea is to log off about an hour before you go to bed and read a book for a short while instead.

Related articles:

• Sleep on it
• 5 ways to boost your energy levels
• Listen to your body clock

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