Avoid The Caffeine Temptation Or Use In Moderation
If youre tempted to grab a double espresso to pull yourself out of a mid-afternoon slump, stop! Drinking caffeine after 1:00 or 2:00 in the afternoon can actually cause you to have difficulty getting to sleep at night . A very small amount may give you the mental boost you need without dysregulating your sleep. If you must have caffeine, enjoy a mug of hot tea or a small piece of chocolate to reap the benefits of a mild stimulant without the sleep problems that come with something stronger .
Watch Your Caffeine Intake
Caffeine is a stimulant and in large doses can disturb sleep and contribute to dehydration. After the initial burst of energy, caffeine can cause a greater feeling of fatigue and low energy. Be smart with your caffeine intake and remember its not just coffee that contains caffeine. It can also be found in black tea, energy drinks, chocolate and cola drinks.
Make Your Own Energy Drink
Dont turn to store-bought energy drinks. They are, I think, one of the most ridiculous marketing schemes to take over in recent years. Youre paying an absurd amount for something that is doing you more harm than good-and its really not going to wake you up in the long run. It will, in all reality, probably make things worse. So make your own instead-theyre delicious, satisfying, good for you, and will give you the wonderful long lasting energy youre looking for.
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Focus On Getting Enough Sleep
Afternoon slump is not something you experience every single day. Lack of quality sleep at night can be a contributing reason.
If you have been experiencing something similar, it is best that you focus on your sleeping patterns instead.
Get enough sleep during the night to prevent unnecessary tiredness in the morning.
Eight hours of sleep is considered ideal if you dont want to experience the tiredness later the next day.
Once you get your sleeping cycles in check, the same can effectively help boost your energy levels gradually as well.
How Can You Prevent Afternoon Exhaustion
Preventing afternoon fatigue looks like a lot of little habits that can add up to a big change in energy. âGoing to bed on a regular schedule, exercising in the morning hours, and monitoring caffeine intake in the afternoon hoursâ can all help prevent you from falling asleep on the job, Dr. Peña-Hernández tells Bustle.
Another thing that will probably help â good old fashioned water. âA factor that people donât think about is that often they may be dehydrated to a degree,â Dr. Cherian says. âTry drinking water regularly for a week or so and you will be amazed at how your overall energy level will increase.â
It helps to observe your patterns for a while to try to isolate whatâs happening for your body, Dr. Cherian says.Are you more likely to want to pass out after your noon meeting if you had a second cup of coffee? If you had a big lunch? Once you can isolate what might be happening for you, make a reminder to yourself to eat breakfast and then snacks, or set that alarm to help you work out in the morning â whatever seems like itâll help prevent your midday fatigue.
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Consumption Of A Heavy Carb Lunch
The first and possibly the most common reason why your eyes are drooping is because of the heavy carb lunch that you just had. Simple carbs are very easily digested and they provide you with a burst of energy.
But, as fast as the energy spikes, it falls just as quickly. This is one of the common reasons why you could be feeling tired during the afternoon.
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Lose Weight To Gain Energy
If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic.
Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.
Many people don’t get the sleep they need to stay alert through the day.
The website of the Royal College of Psychiatrists has information on sleeping well.
Tips for sleeping well include:
- going to bed and getting up in the morning at the same time every day
- avoiding naps in the day
- taking time to relax before you go to bed
Read more about how to get a good night’s sleep.
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Taking A True Break Is The Key To Re
For those who feel their energy start to fade after lunch, taking a break at some point between 2 and 3PM can save your afternoon.
When Sweeney says break, she’s talking about a hard stop that means close your computer, move your body, and get outside if you can. If you can leave your phone at home or in a different room, try unplugging from technology entirely.
Getting some physical activity and sunlight is likely to jog your energy, and pausing work will have you feeling fresh when you return to where you left off.
If you have no choice but to push through afternoon fatigue, Sweeney suggested changing up the type of work you’re doing. She tells her clients to brainstorm or approach creative tasks when they’re tired because they may be less likely to second-guess themselves.
“The time you come up with an idea is not the same time that you should be acting on that idea,” she said in another TikTok video.
Get Some Sunshine And Move
Rather than hunting for the strongest caffeinated beverage, opt for getting 10 minutes of sunshine for about 15 minutes before your midday meltdown occurs. Sunlight stops the production of melatonin, which can prevent sleepiness from taking over. If you can, go for a brisk walk. Youd be surprised at what a little bit of movement can do.
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Too Much Time On Social Media
When you find yourself with a few free minutes during the day, were guessing that youre scrolling through social media. Although this can provide an entertaining, or even mindless, diversion, it could result in exhaustion later. Too much screen time isnt good for anyone, Dr. Malkin says. Our brains are actively working to absorb all the images, but lets not forget that the brain is the bodys command center. It gives out all the instructions for when its time to eat, sleep, or work. This is our personal computer which also needs time to reboot just like an athletes body after a rigorous workout.
What Causes The Midday Slump
Afternoon fatigue comes around 1 or 2 pm, hence the term midday slump. When it comes on, it can be hard to focus, feel difficult to stay awake, cause mood swings, and cause headaches that may manifest in pain and slight vision differences.
The usual causes behind the midday slump are unsurprising. Too little sleep, unhealthy eating habits , and chronic stress can all cause a dip in energy levels. While coffee can act as a quick, temporary pick-me-up, its hard to remove a slump without managing your habits throughout the rest of your days. Aka, eat regularly, sleep enough, and manage your stress.
While bettering your habits can absolutely make a difference, it wont always stop the slump from coming. If you feel it during the day, there are a few ways to combat it.
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Health Is More Than What We Eat Look Beyond Food
Prioritize Sleep
Sleep is restorative getting enough sleep can help reduce stress, improve our moods, improve our immune system, and improve mental functioning. Skip out on a few hours and you may notice that your energy levels are lower and more difficult to sustain than usual.
Get Moving
While it may not seem like it, physical activity is a great way to increase your energy level. Regular exercise strengthens muscles and increases the delivery of oxygen and nutrients throughout the body. That improved delivery system helps you feel stronger and more awake. Physical activity may also promote better sleep.
Manage Stress
Stress can use a lot of the bodys energy, especially if its over an extended period of time. It can be mentally and physically demanding as well, so find activities that counteract stress for you. Whatever you need to do to relax, whether thats going for a walk, talking with a friend, or listening to music, take a moment to do it. Your body will thank you.
Get Outside
Stuck inside all day staring at a computer screen? Take a 10-15 minute break at least once per day to disconnect, get outside and bask in the sun. A change of scenery will help you re-energize and refocus when you return.
Stay Hydrated
This article includes contributions from Kris Sollid, RD and Aimee Takamura, a past Sodexo Dietetic Intern.
Avoiding The Afternoon Slump
Do you ever feel low in energy by mid-afternoon and find yourself reaching out for high sugar snacks? Energy is needed for maintenance, growth and everyday activities. Boost your energy by fuelling your body with the right type of fuel. Our bodies need a combination of energy and nutrients to keep us going all day at optimal capacity.
Here are our 10 top tips to avoid the afternoon slump and help keep you feeling great for the rest of your day.
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What May Cause Chronic Fatigue Syndrome
Why chronic fatigue syndrome occurs is unclear and complex. Researchers conclude that infections, like pneumonia and bronchitis, and other immune deficiencies can be related to chronic fatigue syndrome. Depression, pain, and sleep disturbances frequently occur with chronic fatigue syndrome.
If you suspect chronic fatigue syndrome, you should find a healthcare practitioner who can take a holistic approach to your health and uncover underlying health issues and lifestyle factors that may contribute to your fatigue.
Unfortunately, patients sometimes feel frustrated that they havent been able to get answers from their doctors or by asking . They might see symptoms like chronic fatigue as in their head or they lack motivation or willpower.
Splash Cold Water On Your Face
If youre struggling to stay awake at work, go to the bathroom and splash cold water on your face. This quick and simple hack can reenergize you and provide a much-needed pick-me-up.
Step outside after you splash your face if its a breezy day. The cool air against your face can increase your alertness.
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Sip On Some Herbal Tea
If you have been looking for some of the natural remedies and ways to beat for afternoon fatigue, a cup of herbal tea is one of them.
These kinds of natural concoctions are pretty amazing in helping boost the energy levels and even prevent you from feeling sleepy.
Try and keep the caffeine consumption in check but not too much that your body becomes reliant on it.
You definitely dont want to experience that at all.
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*healthy* Ways To Beat The 4pm Energy Slump
1. Drink upMost people don’t realise dehydration is one of the leading causes of afternoon fatigue. Make sure you’re drinking water all day long, but especially after lunch.
2. Eat your vitaminsEnergy production in our bodies requires loads of vitamins and minerals. It’s simple: the more nutrients we get from food, the more energy we have! Up your daily intake of fruit and veg or try a superfood powder like Spirulina, which is the most no-brainer way of topping up on nutrients.
3. Stretch your legsRemember, you’re not chained to your desk . Even short bursts of exercise, like 20 star jumps or a quick power walk can reenergise your body, and keep your mind on top form. An analysis by the University of Georgia found overwhelming proof that regular exercise plays a significant role in increasing energy levels and reducing fatigue.
4. Quit sugar, not snacks Our cortisol levels naturally dip around 4pm, which is another big reason we start to feel so sluggish. The best way to combat it is by keeping your blood sugar levels stabile with a low-sugar snack . Anything from yoghurt to hummus with veg or a handful of nuts and dark choccy will help turn the slump around.
5. Cut the carbs at lunchThey don’t call it a carb coma for nothing: white sandwiches, pasta or even wraps at lunch will cause an immediate blood sugar surge followed by a serious dip. Instead, choose a lunch that combines protein, good fats and fibre . This combo will give you a slow release of energy all afternoon.
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How To Get Rid Of Fatigue In The Afternoon
When you feel fatigue starting to set in, engage in some physical activity such as climbing several flights of stairs or taking a brisk walk. This will get your body warmed up, which will fight the body temperature drop that is causing your drowsiness. Move around regularly during the day as well, because sitting too much can also cause fatigue. 6.
Ways To Beat Afternoon Fatigue Tide The Slumber
With your hands working on your keyboard, you can feel your eyes drooping too. How often do you experience a sluggish afternoon when all you want is your bed and a pillow? Happens more often that we would like to admit, isnt it? Well, dont fret further and look into the ways to beat afternoon fatigue that this article is about.
Afternoon slump is more than just you feeling tired and sleepy. It is the urgent need for a nap and the persistent lethargy that affects your work productivity. This is especially witnessed in individuals who have an improper sleeping schedule.
Here, we are going to highlight some of the reasons and ways to beat afternoon fatigue and how you can overcome them easily.
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Curl Up For A Cat Nap
We wrote an entire article on napping, and the general consensus: cat naps can be good for you. Dont just cross your arms and sleep on your desk, because the quality of sleep wont be beneficial to your slump. Instead, find a place that is comfortable think a couch, or the backseat of your car set a timer for 20 minutes, and snooze.
Get A Good Night’s Sleep
Getting enough undisturbed sleep is vital for fighting off winter tiredness.
It’s tempting to go into hibernation mode when winter hits, but that sleepy feeling you get does not mean you should snooze for longer.
In fact, if you sleep too much, chances are you’ll feel even more sluggish during the day. We do not actually need any more sleep in winter than we do in summer aim for about 8 hours of shut-eye a night, and try to go to bed and get up at the same time every day.
Make sure your bedroom helps you feel relaxed and sleepy: clear the clutter, have comfortable and warm bedding, and turn off the TV.
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Your Bodys Natural Sleep Cycle
Your bodyâs natural sleep cycle will automatically make you want to take a nap in the afternoon. Because you were up early for work, around 2 or 3 in the afternoon is when you should naturally be taking a rest.
Your natural clock is telling you, âLet me sleep, now!â but your work schedule is telling you, âLOL, no.â
According to Lona Sandon, RD, MEd, a spokeswoman for the American Dietetic Association and an assistant professor of nutrition at the University of Texas Southwestern Medical Center on WebMD:
There seems to be a natural rhythm or set clock in our bodies, so many people tend to feel a little sleepy around 2 or 3 in the afternoon.There seems to be something natural about this lull. Some cultures have the siesta, and people find that they’re more productive and better able to concentrate if they take time off after lunch and come back later.
For instance, in Spain, everyone goes home after lunch to take a catnap before heading back to work. Oh, how great does Socialism sound right now, guys?
The American-style work ethic doesnât allow for this. All hail capitalism and overworking ourselves, amiright?! Weâre expected to push through from when we yank ourselves out of bed at 7:30 until we pass out from exhaustion at 10 pm.
Some companies are seeing the benefits of taking afternoon naps. The Huffington Post provides its staff with napping pods so that they can recharge their brains if they’re feeling drained.
Get Some Light Exercise
A little exercise can go a long way in boosting your energy and getting over your afternoon slump.
Exercise releases endorphins that can boost your mood, increases blood flow, and energizes you. Here are some light exercises you could perform anywhere, even at the office:
- Stretch, either at your desk or outside
- Take a quick walk
- Walking up and down the stairs
- Light aerobic exercises like jumping jacks or push-ups
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Eat A Balanced Breakfast
We understand that mornings can be hectic, but dont skip breakfast doing so can mess with your energy levels later in the day.
To avoid the afternoon slump, youll want to eat a breakfast that has balanced nutrients. You want something that has healthy carbs, protein, and fiber, like oatmeal, a veggie omelet, or yogurt with fruit and nuts, says Rizzo.
Eating a healthy breakfast can jumpstart your metabolism , feed your brain, and give you good, long-lasting energy for the day.
