From Smart Caffeine to Corporate Catering: 6 Ways to Beat the Afternoon Energy Slump
Posted by Sara on Tuesday, June 17th, 2014 with 2 Comments
Managing your energy levels is a tricky business — there are a whole lot of factors that affect how bright-eyed and bushy-tailed you feel on any given day. How much sleep did you get last night? How many drinks did you have at happy hour? What did you eat for dinner? What did you eat for breakfast? Did you eat breakfast? Do you exercise? How many hours are you working? What kind of tasks are you working on? Are you taking regular breaks? Staring at a computer screen all day?
Just trying to answer those questions is exhausting… so it’s no wonder that when most of us hit that 2 pm wall and start to feel drowsy, we just hit up the coffee pot and power through. Of course, feeling tired and unproductive will eventually take its toll, leading to increased stress and — you guessed — even more fatigue.
Afternoon energy levels got you down? Read on for tips on making the most of your workday.
Image source: Flickr user Dylan
Instead of giving up and investing your vacation fund in triple non-fat lattes, take a minute to consider which of the following simple, straightforward strategies might make sense to solve your own personal energy crisis.
Preventative maintenance: stop the slump before it starts
1) Avoid sugar. This may be the best possible way to manage your day-to-day energy levels, because consuming added sugar (like in sodas, sweets, and pretty much all highly-processed foods) or refined carbohydrates (like in white bread) can wreak havoc on your body’s natural methods of regulating blood sugar levels. The spike-and-crash of energy that comes after eating a sugary snack is one of the most frequent culprits behind our roller coaster energy levels throughout the day.
2) Improve your sleep cycle. Everyone knows the rule: most of us should be getting between 7-8 hours of shut-eye per night… but that number varies by individual. Some people need only five hours of sleep, and others might need ten. Do a little self-experimenting to figure out what works best for you, and at the very least, try to maintain consistent bedtimes and waking times every day (yes, even on the weekends).
Healthy lunches rich in protein and low in carbs can help fuel all-day energy.
Image source: Flickr user bradleypjohnson
3) Use corporate catering or group takeout to your advantage. If you feel tired in the afternoon, switching up your lunch could be the easiest fix. Aim for more protein and fewer carbs, whether that means a burrito bowl with no rice and extra black beans from the Mexican place, or a salad with grilled chicken from the corporate catering table at your conference. The most important thing is to eat real food, though: no skipping lunch, and no vending machine “meals.”
Energy now! In-the-moment fixes for the afternoon energy slump
4) Do some deskercises. Yes, that’s an incredibly annoying word, but deskercise works! Sometimes your body will respond very well to moving around a little, especially if you’re anchored to a desk or computer screen all day. If you can’t get away from your cubicle for a midday workout or walk around the block, do a few at-your-desk stretches and sit-ups to get your heart pounding and your blood flowing again.
Skip the Doppio and go for green tea – it’ll help you out today AND tomorrow!
Image source: Flickr user Marcelo Alves
5) Pair a moderate dose of caffeine with a mental break. Don’t go for the double espresso or sugar-packed energy drink when your eyelids get heavy — a large dose of caffeine in the afternoon will likely disrupt your sleep in the evening, keeping the low-energy cycle going. Instead, grab a cup of green tea and a few minutes to yourself, and create a soothing, stress-reducing ritual to reset your mental clock… yes, with a little caffeine. It’s the stereotypical solution for a reason.
6) Have a (healthy) snack! Blueberries, salmon jerky, roasted pumpkin seeds: keep a few proven energy-boosting snacks on hand that will provide the nutrients needed to get through the rest of the day.
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This is definitely a problem that I’ve struggled with in the middle of the day. It’s hard to balance and keep myself interested in the day after lunch or when I’m just bored. In addition to what you have here, gum also works really well for me. When I feel myself starting to get exhausted, I put a piece in (usually something minty) and chew. It tends to keep me awake for at least another hour or so. So it’s not a great solution, mind, but it works in a pinch. I also vouch for exercise; sometimes, getting up and doing some jumping jacks wakes me up. I’ve done jumping jacks in the private bathroom at work; it might sound nuts, but it really helps me out.
Sam, whatever works! Jumping jacks in the bathroom, chewing gum – we all have our rituals and routines that help us mentally “reset” for the rest of the day.