6 Ways to Attack the Afternoon Slump
This blog post is sponsored by Bolthouse Farms.
Sleepiness in the afternoon. That post-lunch energy crash. That dreaded 2:30 p.m. feeling. All these are characteristics of what is commonly known as an “afternoon slump,” a term used to describe the sluggish feeling that comes from a dip in your core body temperature between the hours of 1 p.m. and 3 p.m. While there are many causes for this midday slump, your circadian rhythm is primarily to blame for why you feel tired in the afternoon everyday. While it may seem unavoidable, we’re sharing five ways to attack the afternoon productivity slump and stay energized throughout the day.
How We Ditch The Afternoon Slump
Get in A Workout
What is the best time of day to workout? This study from The Journal of Physiology suggests that there may be no correct time to workout, but choosing when to workout can shift your circadian rhythm. If you are an early riser, a morning workout is a natural energy booster that has been shown to increase endorphins and lead to better mental health and productivity in the workplace.
Not a morning person? A lunchtime workout is equally as effective in banishing stress, one of the main causes of the afternoon slump.
Try This: [ The 30 Minute Full Body Mini Band Workout You Can Do Anywhere ][1]
Take a Mental Health Break
In his book, Rest: Why You Get More Done When You Work Less , author Alex Soojung-Kim Pang, discusses the concept of deliberate rest and how taking a break in the middle of a problem can actually allow us to find a more creative solution. This study in 2013 also found that women who left the office during the day reported feeling more relaxed and greater creativity.
If you frequently feel as though you run out of energy in the afternoon, try taking a short 10-15 minute mental health break during the day. Going outside for a short walk gives you time away from your confining office desk and allows you to relax, unplug and recharge.
Getting outside can have another benefit. As part of our normal circadian rhythm, post-lunch afternoon sleepiness is caused by an increase in melatonin. Spending time outside in direct sunlight can stop the production of melatonin and blast away that afternoon slump.
Try this: Take a 10-15 minute walk break during the day to soak up healthy Vitamin D and sleep deeper at night.
Get Up + Stretch
Want an easy way to get a boost of energy in the afternoon? Get up with your desk or chair and stretch. Simply moving your body will help prevent the lethargy that comes from continued sitting. Plus, sitting all day can be damaging to your health by increasing your risk of Type II diabetes and heart disease.
Ditch the Sugary Snacks
If you’re looking for a way to avoid needing a nap in the afternoon, consider changing up your food. What you eat for lunch could play a large role in how you feel in the afternoon. Eating too many carbohydrates at lunch can cause rapid rises (and falls) in blood sugar, which results in that dreaded 2 p.m. sugar crash and lack of energy. Instead of reaching for these high-carbohydrate options, look for an afternoon snack that is full of protein and healthy fats, such as Bolthouse Farms Protein Keto—1g sugar, 15g protein, and brain-boosting MCT oils—to keep you satiated until dinner time.
Stay Hydrated
Even being mildly dehydrated can cause fatigue, making the afternoon slump even worse. Since our blood is largely made up of water, when you are dehydrated, blood volume drops, causing the heart to work harder to supply oxygen and nutrients to your body. Aim to drink half your body weight in ounces of water per day. If you are extra active, or live in a hot climate, add additional ounces for the time that you spent outside.
Tip: Avoid reaching for sugary energy drinks in the afternoon. Try green tea instead for a quick, antioxidant filled energy boost.
Get a Better Night’s Sleep
Your afternoon sleepiness could also be caused by your frequently late bedtime. The Sleep Foundation recommends adults get 7-9 hours of sleep per night, but many report getting far fewer. When you don’t get an adequate amount of sleep, your hormone levels can become skewed, which can lead to hunger, moodiness, or lack of concentration. While it may not always be possible to achieve the recommend night’s sleep, start by focusing on a solid sleep hygiene routine and taking those pesky electronics out of the bedroom.
How do you beat the afternoon slump?