How to survive the afternoon slump

Almost everyone has fallen prey to the dreaded afternoon slump. You feel fine when you sit back at your desk after lunch, but you can barely hold your head up a few hours later. In truth, you can’t altogether avoid this desire to nap; it’s a natural part of your body’s circadian rhythm.

Michael J. Breus, clinical psychologist and author of “Beauty Sleep,” notes, “Right before you go to sleep at night, your core temperature begins to drop, which is a signal to the brain to release melatonin. The exact same thing happens on a smaller scale between 2 p.m. and 4 p.m. in the afternoon.” He calls this a “mini-signal” to nap. Some companies are no longer fighting nature, offering napping rooms, pods, or couches for those who need a little shuteye to regain focus. If you don’t sleep enough at night, here are some ways to beat the afternoon slump.

What is the afternoon slump?

The afternoon slump is a period — most often occurring in the afternoon — when your energy levels dip. This can make you feel sluggish, unproductive, and unfocused. How can you tell if you’re in an afternoon slump? There are several symptoms to help you determine if you may need a break or an afternoon pick-me-up to get you through the rest of the day:

• Continuous yawning
• Daydreaming
• Muscle weakness
• Irritability
• Headaches or stomachaches

“The afternoon slump is a period — most often occurring in the afternoon — when your energy levels dip. This can make you feel sluggish, unproductive, and unfocused.”

Tips for avoiding the afternoon slump

From drinking more water in the afternoon to taking a short walk, you can overcome the afternoon slump in many ways. Here are some tips to help you stay engaged and alert throughout the day:

More grains, less grease

What you eat plays a big role in avoiding the afternoon slump. The first thing is to have a good breakfast. Eat whole-grain cereal with fruit or oatmeal that’s not too sugary, or have whole-wheat toast with a smear of peanut butter or another protein. Your lunch has a direct effect on your afternoon energy level, too. According to the Sleep Foundation, a fatty meal can lead to a post-lunch dip, as can high-carbohydrate foods.

For peak afternoon alertness and good health, avoid fried foods and dishes covered with buttery sauces. Instead, eat a balanced lunch of complex carbohydrates, lean protein, and plenty of fruits and vegetables.

Stay hydrated

Hydration is not only vital to keeping your body running like the well-oiled machine it is, but it can also help you avoid the afternoon slump. Your body loses water throughout the day, and not replenishing that water can result in drowsiness and muscle fatigue. Keeping your body hydrated — either by drinking water, other hydrating beverages, or water-filled foods — can help you maintain your energy throughout the day while also helping you feel your best.

A little coffee has its perks

It’s perfectly fine to have a cup of coffee or tea to wake you up in the morning and afternoon. There’s also caffeine in chocolate. But as with most things, moderation is key. Too much caffeine can disrupt sleep patterns, so limit yourself to two or three cups daily.

Work out

A lack of physical activity can lead to poor sleep and exacerbate the afternoon slump. Even if you exercise regularly and get adequate sleep, getting up and moving around an hour after lunch can help prevent mid-afternoon drowsiness. A brisk 10- to 15-minute walk outside is ideal for feeling energized, but even a five-minute stroll indoors can help.

Prioritize your sleep

When you get enough sleep, you have the energy to tackle the next day and are less likely to succumb to the afternoon slump. According to the Sleep Foundation, most healthy adults need at least seven hours of sleep every night. Getting less than your body requires can lead to mental fog and increase the chances of surrendering to the afternoon slump.

Stay active and busy

Staying busy is another effective way to combat the afternoon slump. The hours go by more quickly when you feel engaged. A little interaction, whether it’s returning calls, answering emails, or meeting with a colleague, can help shake off the sluggishness. For a change of pace, try working standing up. Before you know it, it’s time to pack up and head home.

Your body may naturally want to slow down in the mid-afternoon, but there’s plenty that you can do to affect how tired or alert you feel. Find what measures work for you, and you’ll be on the way to greater productivity regardless of the time of day. If you’re looking for an employer that caters to the afternoon slump, sign up for email alerts from one of these organizations so you can find out when a role opens up that aligns with your skills and career goals.

More tips for staying productive during the workday

Stress can affect your productivity levels and the quality of your work, so learning how to manage stress in the workplace can help you stay engaged and productive during the day.

Reviewing work quality examples can help you maintain or boost your productivity while improving the quality of your work daily.