8 Practical Ways to Beat an Afternoon Slump at Work

Have you accepted the afternoon slump as something inevitable? If so, this article will change your mind and show you how to make your afternoons more productive.

If you want to beat the afternoon slump, you first need to know what causes it.

What Causes the Afternoon Slump?

It’s actually natural to feel a little bit sleepy in the afternoon, but if your afternoon energy dip is disrupting your work, you might need to take a look at habits that can exacerbate this problem.

As you might have guessed, your sleeping habits play a role. People who struggle with insomnia are usually sleepy and tired the next day.

What you eat for breakfast and lunch also affect your energy levels in the afternoon. Other factors include your current state of health, level of activity and hydration.

8 Practical Ways to Beat an Afternoon Slump at Work

How to Beat the Afternoon Slump

As you can see, solutions like coffee won’t work if you don’t make healthy choices. Here’s how to beat the afternoon slump at work and stay energetic all day.

1. Replace carbs with healthy fats.

By now, you probably know that eating a high-carb breakfast can ruin your morning, and the same can happen with a high-carb lunch.

Refined carbs usually spike blood sugar levels, but then your blood sugar quickly drops, causing low energy and fatigue. To be clear, I’m talking about sugary carbs. Vegetable carbs won’t do you any harm; they will actually make you energetic.

Replace high-carb foods with healthy fats such as olive oil, avocado, nuts and nut butter.

2. Try chair yoga.

Have you ever done yoga while sitting on a chair? It’s a great way to boost energy since it improves circulation and loosens your muscles.

Try simple movements such as clasping your hands and then stretching your hands over your head.

3. Keep water at your desk.

You can avoid the low energy levels that come with dehydration by drinking water throughout the day. If you don’t like plain water, make fruit-infused drinks and put them in a refillable water bottle.

4. Get some sunlight.

If you notice that the afternoon slump kicking in, step outside. Sunlight boosts mood and alertness.

You may even want to make afternoon walks part of your daily routine. They’re a great way to increase activity. 10-minute walks can actually be very beneficial when done consistently.

5. Take a nap.

As I explained in this article, a 10-minute nap can improve your alertness. So, instead of fighting sleep the entire afternoon, sleep for 10 to 20 minutes. You’ll wake up feeling refreshed.

If you’re not comfortable sleeping at your desk, try sleeping in your car.

6. Make a phone call.

Make a call to your spouse, children or a friend. Talking to someone you like will boost your energy levels and get you out of the slump.

7. Wash your face.

Many of us have splashed cold water on our faces to wake up in the morning. Why don’t you use this trick to stay alert at work?

8. Sleep well the night before.

It’s hard to beat the afternoon slump if you didn’t sleep well the night before. If you’re chronically tired in the afternoons, make sure you’re getting seven to eight hours of deep sleep each night.

While there are many remedies for insomnia, what works best for me is working out. Your workout needs to be challenging.

Whats your secret to beating the afternoon slump?

Images via Getty

43 comments

Jack Y
Jack Y2 months ago

thanks

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Jack Y
Jack Y2 months ago

thanks

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John J
John J2 months ago

thanks for sharing

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John J
John J2 months ago

thanks for sharing

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Julie W
Julie W2 months ago

"Take a nap". Well, lovely idea, if the boss approves!

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Pietro Maiorana
Pietro M3 months ago

Ultimamente sono a corto di energie durante tutto il giorno! :)

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Latoya B
Latoya B3 months ago

It helps that I don't work 8+ hours a day.

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Dennis Hall
Dennis H3 months ago

A 5-minute rest can be remarkably refreshing IF DONE RIGHT -- power down, do nothing, rest your head if sitting or lay down. Start by repeating this suggestion a few times: "My body will refresh itself, my mind will refresh itself, my spirit will refresh itself". Then rest as if you were falling asleep. Set a timer if necessary. You will feel much better. Then treat yourself with a cup of coffee or tea -- this is the only time of day you should have caffeine, not in the morning. But don't use caffeine to avoid resting. Even a few minutes of TOTAL REST will do wonders.

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Val P
Val P3 months ago

cool

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Chad Anderson
Chad A3 months ago

Thank you.

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