Most of us are familiar with the afternoon slump. It happens for everyone at some point, whether you’re working a 9-5, studying, or even when it’s your day off.
You look up at the clock, usually just after lunch, and it seems to be going backwaboardsur body, meanwhile, doesn’t want to do anything other than curl up on the sofa.
Don’t accept this as something that can’t be changed. There are ways to fight this slump, which will make a huge difference to your productivity and overall energy levels. Read on and we’ll share some healthy and sustainable tips to help you be less sluggish in the afternoon.
What Causes Afternoon Sluggishness?
The exact reason you get sluggish in the afternoon can be due to a few different factors. But most likely it’s to do with how your circadian rhythm works.
Your circadian rhythm, also known as your internal clock, is the natural cycle you go through in a 24 hours period. Your body knows that some of the time it should be energetic (e.g. day time), and some of the time you need to be relaxed (when it’s time to sleep).
When this rhythm gets messed up, you wind up getting tired in the afternoon or wired at night.
This could be the cause of your afternoon slump. It could also be due to issues with your nutrition or lifestyle habits. In this case, simple changes to how you live could make a huge difference.
4 Tips to Reduce Afternoon Fatigue
Now let’s take a look at some clear and actionable ways to beat afternoon sluggishness and maintain positive en levels all throughout the day.
Build a Good Morning Routine
How you feel throughout the day is largely down to how you start the day.
Remember your circadian rhythm? Like an actual clock, if it’s improperly set at 9 am, it’s going to be off at 3 pm too.
Set it correctly early on, and your body should work as evolution intended, giving you energy during daylight hours, and only powering down at night, when it’s time for bed.
One great way to set your circadian rhythm is to get sunlight in your eyes first thing in the morning. You only need 5-10 minutes (or up to 30 if it’s overcast).
Additionally, don’t make caffeine part of your early morning routine. Many of us reach for a cup of coffee first thing, to help us wake up. But when we do this, the effect of the caffeine wears off right around mid-afternoon, usually leading to a slump.
Caffeine is fine, but save it for 1-2 hours after you wake up.
Don’t Overeat at Lunch
When your body dedicates all its energy to digestion, you’re not going to have much left for anything else. That’s what happens to many of us after a big meal. You don’t want to do anything other than curl up and take a nap.
A heavy or unhealthy lunch is a surefire way to get the afternoon blues. Try to eat cleaner, lighter foods during the day. This will be easier to digest, leaving you more energy to crush it at whatever you’ve got to do after lunch.
Get Some Exercise
You might think that exercise is going to get you more tired, right?
You may also read 6 Exercise Tips When You’re On Your Period.
Sure, if you go all-out. But light to moderate-intensity exercise is going to improve your energy levels throughout the day.
When you work out, you generate endorphins, which are your body’s “feel-good” chemicals. These create an energetic feeling that stays with you for a while after your workout ends.
You’ll also boost blood flow and tell your internal clock that it’s time for action, reducing the chance of a crash.
Take a Natural Superfoods Supplement
Nutrition is a huge driver of energy levels. If you don’t have the correct ,vitamins, minerals, and nutrients circulating, your body is going to feel like it’s running on empty most of the time.
Of course, getting all of this from your regular breakfast/lunch is hard, especially for those of us with busy lifestyles.
A super reds powder like Naked Reds from Naked Nutrition is a great way to top up your diet with healthy compounds. It’s super convenient – all you need to do is mix a scoop with water, or in a smoothie, and take it on the go.
Fruits like pomegranates, berries, acai, apples, and more are packed with antioxidants and beneficial nutrients, which boost heart health, cognitive health, circulation, and immune function.
All of this contributes to helping you feel better throughout the day, and not experience peaks and crashes in your energy levels.
In the end, avoiding a mid-afternoon slump is not super complicated. You just need to understand a little about how your circadian rhythm works, live a healthy lifestyle and get your nutrition right.
Put some effort into this, and follow the four tips above, and you’ll be running circles around everyone else in the office every afternoon.