6.0 Energy Management - Physical

6.0 What is "Energy Management"?

Bluntly, it is defined exactly as it sounds - the ability to manage our energy - but there exist various types of energy namely physical energy, mental energy, and emotion energy. All these three elements of energy can be managed, which should they be managed effectively will result in a refreshing kick start in a daily basis. In this post, we will look into understanding the physical energy management.

6.1 The Basic - Understanding Energy Levels

This illustration does not necessarily depicts actual energy levels for each person for, in actuality, every person's physique abilities differ. This is crafted to have a gist understanding on the basic energy levels of a human on a 12-hour basis.

In studying this sub-topic, it is common for humans to have their highest energy to be productive during the morning. Starting from noon, our energy level will gradually descend. The best thing to do is to replenish our energy with sufficient, not overwhelming, nutrition intake during our lunch meal. Failure to provide sufficient amount of nutrition at the beginning afternoon period will result in either (A) poor energy level or (B) needless usage of energy during the intermediary period. What are the respective A and B scenarios exactly? The A scenario is when we under-supply nutrition needed in replenishing our energy, whereas scenario B is when we over-supply nutrition needed in replenishing our energy that results in our digestion system overworking to process the surplus in nutrition intake. In other words, scenario B is to be avoided highly because the end-result of it would be our state of sleepiness which renders us to be productive even at par-level. At the end of the sixth cycle, due to our constant usage of energy, we will be likely stagnant thus allowing us to be productive but at intermediate-level.

Here is a food for thought: How can we preemptively translate the unproductive post-effect of lunch? Moving on, after understanding the basics of energy levels throughout the hours, how can we manage, and control it effectively?

6.2 Managing Energy Levels

There is this social science called as the "Sleep Cycles". What is this practical theory called as Sleep Cycles? The basic principle of Sleep Cycles is that the recommendable cycles are three to four for a person to rejuvenate his/ her used energy at a satisfactory level, wherein the amount of time within a cycle ranges from 90 to 120 minutes differing to each person.

Throughout the cycles, there exist five stages as per the illustration:

The first stage - falling asleep - is when we are just about to get into our sleeping state. Our eyes are closed, yet we can still listen to the sounds within the first 20 minutes. After that, the second stage - consuming 20 minutes - called as light sleeping is when our eyes are tightly shut, and our mind and hearing abilities gradually disengage. Following the cycles' queue, the third and fourth stages are the state of being dead. That is to say, waking up during these two stages will result in feeling slump. At the end, the stage of dreaming is when our mind wonders itself into the unknown realm. It is best to wake up after the dreaming stage.

How exactly can we plan all of these stages? Here's the answer: Understand the core of this theory, the required cycles. For example, a person consumes 90 minutes to complete his/ her cycle. Therefore, he/ she needs to plan his/ her sleeping hours for it to conform to the requirement of having slept for three to four cycles. Numerically, the person needs to sleep at least four and a half (4.50) hours to have a three cycles sleep, or the best cycles of four to having slept for six (6.00) hours. Again, the time consumption for a cycle varies to individuals.

Apart from the discussed theory, the following practical tips also assist in maintaining good energy levels:

• Exercise regularly;
• Stop eating after 2000 hours;
• Drink no caffeine;
• Stretch lightly;
• Make our room cool;
• Have a light reading before bed; and
• Avoid watching television - keyword: disconnect. 

6.3 Controlling Energy Levels

In understanding our energy levels as per the first illustration, we should schedule our activities for a day effectively to translate a normal day into a productive day. Before proceeding further, a personal answer for the food for thought: How can we preemptively translate the unproductive post-effect of lunch? A practice of Sunnah for the question is to consume our meal slowly, thus, allowing us to enjoy our meal that Allah Azza wa Jal (mighty and majestic is He) has provided us, and also indirectly reduces our digestion system the work to process the foods. In addition, this practice also assists in having a slim abdominal body.

Coming back to the topic, it was said during the Productive Muslim Seminar 2013:

"Start with those (work) that require a lot of (physical) energy, and do the (analytical) work that requires time and thinking after." - Abu Productive

In the case of the life of a student on weekend, for example, the student should spend his/ her morning hours buying groceries for it provides the highest level of energy for him/ her, and do his/ her assignment after. Now, how about the life of an employee? - food for thought.

On another perspective in controlling energy levels, one should practice the Power Nap. What is Power Nap? Power Nap is the state of a person having a light rest to replenish his/ her lack of energy, which may be the result from deprivation of sleep, overwork, exhaustion, etc. Power Nap can be practiced simply by just sitting at the work station, closing the eyes, and total disconnect from the material world. There are three types of Power Nap, which are as following:

1. Cat Nap, which consumes a maximum resting time of 20 minutes;
2. Action Nap, which consumes a maximum resting time of 40 minutes; or
3. Long Nap, which consumes a maximum resting time of 90 minutes.

That concludes the topic of Energy Management on Physique. I hope this topic will benefit you as much as it has benefited me, wala hawla wala kuwatta ila billah. Insha'Allah, the next topic will be posted in the near future.

Credit:

Abu Productive, Founder of Productive Muslim