Raise your hand if you hit a wall in the afternoons. Yeah, it’s 3 o’clock, your eyelids are heavy, and it feels like you’re not going to be able to stay awake until the end of the workday without crawling under the desk to take a nap.
If your go-to fix is another cup of coffee or that sweet decadence in your drawer … it may not be the best choice. A dip in productivity around 3.00 pm may quickly become an afternoon of inactivity if you’re not careful!
It’s helpful to have a few tricks in your arsenal to help you through the slump. So, regain your focus and get back to getting the job done.
What causes the afternoon crash?
Your body’s internal clock is partly to blame for the afternoon energy dip. Everybody’s energy levels ebbs and flows during a 24 hour period, and for most of us, the strongest drive to sleep comes on a few hours after midnight. But another dip naturally occurs mid-afternoon. Here we go – the dreaded afternoon slump! By that time most people have been up for 6 – 8 hours and the natural need for sleep is starting to build up.
BUT, what you eat – and when – also factors in. Yes, it’s all about regularly providing your body with proper fuel. The sugar in your bloodstream provides your body with energy to get you through the day. Your blood sugar comes almost entirely from the carbohydrates in your diet. BUT, different carbs have different effects on your blood sugar. When you dump a load of sugar and refined carbs into your body, your blood sugar will shoot up and then drastically plummet. Many people experience an energy slump in the afternoon due to eating the wrong carbs. Make sure that your carbs come from vegetables, whole fruits, and whole grains.
Tips to get your zing back
• Get off the sugar-caffeine roller coaster. These two energy aids will give you a temporary boost, generally followed by a crash.
• Eat small nutritious meals. Over and over, when people who are tired in the afternoon are asked if they ate breakfast, nine out of ten say no. Mix protein-rich foods with carbs to maximise energy.
• Have regular snacks. No, it’s not just for kids! 1 handful of almonds and 1 handful of Goji berries are packed with minerals and protein that will give you a boost of energy.
• Get a good night’s sleep. Cheating on sleep causes an increased loss of alertness in the afternoon. Get 8 hours as often as you can.
• Take a hike. No seriously, get up from your desk and get the blood flowing. If you can’t get outside for a healthy dose of vitamin D, no worries, just do a few laps around the office.
• Get wet. Splash some water on your face. According to findings in the Journal of Personality and Social Psychology, a little H2O refresher can instantly do the trick.
• Pump for five. Pull out some dumb bells from under your desk and pump a few. Do some lunges while heating your lunch or simply step away from your desk and start stretching. This is a great way to give yourself an energy boost.
• Change your mental focus. Switch to another project that will re-stimulate you and allow you to stay mentally fresh.
• Synchronize your tasks with your energy levels. Save demanding projects and difficult discussions for the times when your energy levels are high.
• Hydrate. Did you know that fatigue is one of the first signs of dehydration? Try adding a slice of lemon for some added zing. A fun new water bottle wouldn’t hurt either!
• Blend up a green monster. Yes, be “that person”. Bring an energizing smoothie to work. Here’s the three o’clock slump buster: Blitz 2 handfuls of spinach, half an apple, some lemon juice, and half a cup of strawberries with some ice water. Enjoy!
Turn your slump into peak performance by making a few lifestyle changes. Fact is, healthier habits play a powerful role in how well we function on every level.
Source: www.huffingtonpost.com, life.seven-seas.com, money.usnews.com, www.oprah.com, www.lifestyle.com, www.manageassociations.com, www.tightenup.com, www.discovergoodnutrition.com, www.thelittlefoodie.com, simplemedicine.co, www.webmd.com
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
