How to Combat the Afternoon Slump at Work
Whether it’s due to sleepless nights, an intense workload, or something else altogether, sometimes you feel like you need better energy to combat afternoon sleepiness. Instead of reaching for a sweet treat — one that may spike your blood sugars, leaving you exhausted as they plummet1 — try these tips that can help you to feel more energized and ready to take on the rest of your day, rather than succumbing to a nap.
Why Do I Feel Sleepy in the Afternoon?
You might experience a lull in energy after 2pm.1 One of the key reasons to this afternoon sleepiness is due to hormones, namely cortisol: levels of this hormone rise and fall naturally in a daily rhythm, affecting your drowsiness.1
Behavioral changes can also ward off tiredness or fatigue. Regular exercise and physical activity both promote serotonin and stabilize blood sugar levels.1 Keeping a consistent sleep schedule in the evenings and getting enough sleep when the sun goes down can minimize the afternoon slump.1 Cortisol levels are also affected by stress, so it’s important to find ways to deal with your day-to-day — whether it’s through meditation, exercise, or hobbies.1
How to Avoid the Afternoon Slump
Take a Walk Outside
If you find yourself regularly staring out the window in the afternoon, getting up and actually taking a walk outside might just help. Studies have found that when people spend time out in nature, they report feeling a greater sense of vitality for the day.2 This can be as simple as a nice power walk through a local park, or even just a walk down a tree-lined sidewalk.
Adjust Your Snacking Habits
Rummaging for a snack in the office candy jar or grabbing a caffeinated soda around 3 p.m. might seem like a good idea to stop feeling tired in the afternoon. However, these options can lead to a spike in blood sugar, which can be followed by a crash.3 Instead, try a piece of fruit, which yes, does contain (natural) sugar, but also has fiber, which helps regulate the release of sugar energy so you can avoid the spike-and-crash effect. A cup of air-popped popcorn also makes for a good, fiber-packed snack.4
Practice Yoga or Mindfulness
One recent study suggests that practicing yoga or mindfulness meditation may have benefits for executive function as well as mood.5 If you’ve got a big project or presentation, or just a mountain of work, consider taking a break and doing a quick yoga flow or meditation session.
Try a Supplement like Emergen-C
Awaken your zest for life with Emergen-C Crystals Orange Vitality. With no water needed, each fizzy packet is perfect for on-the-go. Its immune-supporting vitamin C supports your overall well-being, while B-vitamins help turn carbohydrates, fats and proteins from your food into usable energy.6 By initiating the process for turning the food you eat into energy, B-vitamins are important to enhance energy naturally without caffeine.6* Get your daily energy and add a little pop of delicious orange flavor.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
© Meredith Corporation. All rights reserved.
Source Citations:
1. Afternoon Slump? 5 Ways to Restore Your Energy. Cleveland Clinic. https://health.clevelandclinic.org/afternoon-slump-5-ways-to-restore-your-energy-infographic/. Accessed 11/20/2024.
2. Vitalizing effects of being outdoors and in nature. Journal of Environmental Psychology. https://www.sciencedirect.com/science/article/abs/pii/S0272494409000838/. Accessed 11/19/2024.
3. Carbohydrates and Blood Sugar. Harvard T.H. Chan School of Public Health. https://nutritionsource.hsph.harvard.edu/carbohydrates/carbohydrates-and-blood-sugar/. Accessed 11/19/2024.
4. Popcorn: A Healthy, Whole Grain Snack. USDA Agricultural Research Service. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2021/popcorn-a-healthy-whole-grain-snack/. Accessed 11/19/2024.
5. Examining the Acute Effects of Hatha Yoga and Mindfulness Meditation on Executive Function and Mood. Mindfulness. https://link.springer.com/article/10.1007/s12671-016-0661-2/. Accessed 11/19/2024.
A Close Look at Each of the B Vitamins: Benefits, Food Sources and More. Cleveland Clinic. https://health.clevelandclinic.org/b-vitamin-benefits/. Accessed 11/20/2024.
