Beat the Afternoon Slump With These Strategies for Sustained Energy

It’s somewhere between 1 p.m. and 2 p.m. Lunch is over, and you’ve, somehow, been at work for hours and still have more meetings on the calendar. The sluggish, unproductive, and exhausted feelings have set in, and your chance to crash on the couch is hours away. The dreaded afternoon slump has arrived.

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It can feel unavoidable, armed with knowledge and effective strategies, the afternoon slump is beatable. Delving deeper into the science behind energy regulation and lifestyle factors, here are actionable insights to help you thrive during the midday lull.

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Why We Feel Tired in the Afternoon

The afternoon slump is intricately linked to our circadian rhythm, a biological clock that regulates our sleep-wake cycle. Research indicates that the circadian rhythm experiences a natural dip in alertness and energy during the early to mid-afternoon, often accompanied by increased melatonin secretion, which promotes feelings of drowsiness. It's biological for us humans, and as such, it’s somewhat unavoidable. Yep, even if you have meetings all afternoon.

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Yet other factors can contribute to a more significant slump. Your midday meals, especially if heavy in carbohydrates and sugars like bread or pasta, can cause blood sugar fluctuations that leave you sleepy. That, paired with sitting all day at a desk, can contribute to mental and physical fatigue. It’s important to note that those are the changeable culprits. If you’re experiencing major fatigue you haven’t felt before, recently changed or started medications, or are experiencing disrupted or disordered sleep at night, it’s time to see a doctor.

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Strategies for Beating the Afternoon Slump

There are small and big changes you can make in the following four categories; things that you can do tomorrow, and habits you can build over time to live healthier right alongside the afternoon slump’s presence.

1. Nourish Your Body

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We already mentioned the role of lunch in the midday lull. Rather than choosing refined carbs, incorporating protein-rich foods into your meals can enhance satiety and provide a steady source of energy and alertness throughout the afternoon. 

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That being said, we still need carbs! The right ones: Complex carbohydrates, such as whole grains and legumes, can promote sustained energy release and prevent energy crashes. These foods contain fiber, which slows the absorption of glucose into the bloodstream, promoting stable blood sugar levels and sustained energy. Working both of these into your breakfast and lunch can greatly improve overall health in addition to beating sluggishness.

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2. Stay Hydrated

We know: Drink more water? It’s almost too simple and obvious. However, adequate hydration is crucial for cognitive function and overall well-being. Research cites the detrimental effects of dehydration on cognitive performance, including impaired attention, memory, and mood. The general rule is that men should drink about 15.5 cups—or 3.7 liters—of fluids each day, while women need about 11.5 cups—or 2.7 liters—a day.

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When the slump sets in, most of us reach for caffeinated beverages. While coffee and tea can contribute to fluid intake, drinking them at the wrong time can actually contribute to dehydration and mess with our natural rhythms. 

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3. Move Your Body—Or Tactically Rest When You Need To

Physical activity is a potent antidote to the afternoon slump, stimulating circulation, oxygenating tissues, and enhancing cognitive function. Research published in the Journal of Applied Physiology suggests that even brief bouts of exercise can improve mood and cognitive performance. That means short walks, stretching at your desk, and taking the stairs to the next boardroom can boost energy levels and mental clarity.

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And listen: sometimes you really just do need a power nap. Capitalizing on the restorative effects of napping can provide a quick energy boost during the afternoon lull. Research indicates that brief naps, and we mean brief, 20 to 30 minutes, can enhance alertness, mood, and cognitive function. Ideally, shoot for a snooze between 1 p.m. and 3 p.m. to avoid disrupting nighttime sleep patterns. 

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4. Harness Natural Remedies

Exposure to natural light plays a pivotal role in regulating the circadian rhythm and promoting wakefulness. Studies have shown that daylight exposure, particularly during the morning and early afternoon, can synchronize the body's internal clock and mitigate feelings of drowsiness. So when you feel that sleepiness come on, step outside into the sun. 

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If you can’t get outside—it can really be easier said than done!—chewing gum has emerged as a simple yet effective strategy for combating fatigue and enhancing cognitive function. That’s right: popping a peppermint or gum can snap you back into a state of wakefulness.

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Lastly, so much of avoiding the afternoon slump happens long before the afternoon arrives. Prioritizing sleep hygiene and nighttime routines and adopting a consistent sleep schedule are essential for optimizing energy levels and cognitive performance. Studies have demonstrated that maintaining regular sleep-wake patterns, avoiding electronic devices before bedtime, and creating a conducive sleep environment can promote restorative sleep and mitigate daytime fatigue.

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Conclusion

By integrating evidence-based strategies into your daily routine, you can banish the afternoon slump and unlock your full potential for productivity and well-being. Nourish your body with nutrient-rich foods, stay hydrated, prioritize physical activity, and embrace natural remedies to sustain energy levels and mental clarity throughout the day. With a holistic approach to self-care and lifestyle optimization, you can thrive in the face of the afternoon slump, reclaiming your vitality and achieving peak performance.

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Sources

Sleep Doctor

University of Rochester Medical Center

Calm

National Library of Medicine

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