Picture it: It’s 3 p.m. You’ve been staring at the same computer screen all day. Your eyes start to get heavy, drowsiness is creeping in, and you have to force yourself to stay awake. Welcome to the afternoon slump. Here’s how to beat it.
What Causes the Afternoon Slump?
We have our circadian rhythm to thank for that point in the day when energy levels dip. Our biological clock runs on a 24-hour cycle that dictates hormones and body temperature. Our bodies do the same thing every day: We wake up, get some energy, hit that afternoon slump, get another energy boost, then wind down for bed. Now, while our body does this naturally, other factors play a part in the afternoon slump, such as lack of sleep, diet, or a health condition that affects our energy levels.
Afternoon Slump Symptoms
Symptoms to look out for include:
- Fatigue (mild to severe)
- Difficulty concentrating
- Loss of motivation
- Poor mood
- Brain fog
How to Beat the Slump
Unfortunately, we can’t rewire ourselves to remove the slump from our everyday biological rhythm, but there are some things we can do to reduce how frequently and severely the slump hits us.
Drink More Water
Make sure you stay hydrated throughout the day. Not only does water deliver nutrients and oxygen to your cells, but it keeps your blood pressure and heartbeat in check.
Get Out of Sleep Debt
Sleep debt is the amount of sleep you owe your body. If you need eight hours of sleep but only got six the night before, you are two hours in sleep debt. This means that you need 10 hours of sleep the following night to get out of debt. You can get out of sleep debt by squeezing in a nap, going to bed earlier, or sleeping in.
Make Some Green Tea
If you need something stronger than water, brew a mug of green tea. It has some caffeine, but not enough to keep you up later.
Become One With the Slump
What we mean is to work with the slump and not against it. Avoid scheduling brain-intensive tasks in the afternoon. Instead, use this time to catch up on emails or quick meetings. Save writing and presentations for your peak working hours.
Standing Desk Only
Working at a desk makes you more prone to the afternoon slump. One simple way to fight it is by alternating between sitting and standing. This will keep your body and blood moving, keeping productivity levels higher and the slump at bay.
Let the Sunshine In
Whether you open the blinds or step outside for some sunshine and fresh air, you will notice a difference in your afternoon because our bodies take cues from the light around us.
Chew Gum
The physical act of chewing gum gets our blood pumping, which wakes us up and makes us feel more alert.
There Is Power in Napping
If all else fails, take a 10-20 minute nap. This will help get you out of sleep debt and boost your energy, mood, and performance. And your body should have no problems going to bed later on.