The working days are already quite long without having to manage the feeling of afternoon grogginess. Many times, around 3pm or 4pm you feel sleepy and would like to take a short nap to recover. Since in many offices it is not allowed to take this break, there are several tricks to increase energy levels. There are also some things you can do during the day to prevent afternoon fatigue.
Steps
Part 1 of 2: Increase Energy in the Afternoon
Step 1. Put on some music
Sometimes, all you need is a little motivation to be a little more energetic. Listen to your favorite music at a lively pace that can help you in your goal.
- If possible, try to keep it at a rather high volume, as it will shake you a little from the numbness of the middle hours of the day. If this is not possible, try to listen to it through the earphones so as not to disturb colleagues.
- Also try to sing or hum along with the music, thus stimulating the brain to focus rather than get distracted by other thoughts.
Step 2. Eat an afternoon snack
A small snack at these hours provides the body with some nutrients and energy; however, choose the correct snack to keep you active for the rest of the day.
- Go for a snack that's high in protein and complex carbohydrates. Proteins help increase energy and make you feel satisfied; complex carbohydrates are high in fiber and prevent sudden drops in blood sugar. Together they create a perfect combination for an afternoon snack.
- Some examples are: carrots and hummus, low-fat Greek yogurt, a fruit and cheese sticks, or even a cup of oatmeal.
- Avoid sugar-rich snacks, such as candy, sugary sodas, or sweets, as they can cause rapid blood sugar spikes which, when they collapse, result in an additional sense of fatigue.
- Also avoid very fatty foods; when you eat too much of them, you can feel sluggish and tired, as they take a long time to digest.
Step 3. Pour yourself a cup of tea or coffee
Even small amounts of caffeine help overcome the feeling of afternoon fatigue; caffeine is a stimulant that can make you feel more alert and focused.
- Make yourself a cup of coffee or tea to try and wake up a little. Pay attention to the amount of sugar you put, if it is excessive you can have an energy breakdown later; use a very small amount, choose a natural sugar without calories or avoid it altogether.
- Consume a moderate amount of caffeine; too much can be irritating in the long run; however, most studies have found 2 to 3 cups of coffee a day to be safe for nearly all healthy adults.
- Keep in mind that caffeine can also cause the opposite effect, especially in those who already drink a large amount. If you already consume too much of it, try giving it up for a few weeks to see if the feeling of exhaustion is reduced.
Step 4. Rinse your face with cold water
Free your mind from the stress of the day by washing your face and neck. Some research has shown that cold water helps you wake up and feel more focused.
- When you start feeling a little sleepy, take a break to go to the bathroom and turn on the cold water tap; rinse your face for a few minutes until you feel a little more alert.
- Women should bring some cosmetics from home to touch up their make-up after refreshing their face.
- These same research has found that a cool shower in the morning, while it may seem a little unpleasant at first, can help wake up and relieve stress much more than a typical hot shower.
Step 5. Take a moment to stretch and breathe
It only takes a few seconds, but the sensation is incredibly revitalizing; do a few stretches to wake up, relax, and get rid of emotional tension.
- It's pretty easy for your body to stiffen while you work, especially if you have to sit at your desk all day. You may feel hunched over having to stare at the screen or you may experience neck strain from bending over all day. Get up and do some stretching to help your body relax.
- Here are some stretches you can try: neck rotations, extensions and bends, push-ups to touch your toes, side stretches, and seated twists.
Step 6. Take a break with friends
Stop work for a few minutes and spend some time laughing with friends, go out for a cup of coffee, or talk about the weekend program.
- Chatting is a great way to feel more energetic, even if it's just for a few moments; it allows you to distract your mind from worries and laughter lifts your mood.
- Ask friends or colleagues if they would like to take regular coffee breaks around 3:00 or 4:00 pm; this allows you to get up from your desk, move around a bit, and be in company (all of which help you feel a little more awake and revived).
- You can also ask colleagues to join you for a 10-minute yoga break, stretching or an afternoon walk; you're probably not the only one feeling a little groggy in the afternoon.
Step 7. Take a walk
Several studies have found that brisk walking can help you feel more active and get a boost of energy for the afternoon.
- Try to walk for at least 10 minutes, but it would be even better to move around for about half an hour.
- Go outside if you can. Fresh air provides a great boost of energy and motivation. A brisk walk speeds up your heart rate, freeing your body and mind from sluggishness.
- Consider hitting the gym in the morning to feel more energetic throughout the day. A relaxing cardio workout or yoga class helps increase stamina and strength while relieving stress.
Part 2 of 2: Preventing Afternoon Fatigue
Step 1. Exercise regularly
Many researches have found that constant and regular physical activity is the best way to combat fatigue and increase energy levels.
- Health professionals believe that exercising consistently increases the release of vitality-promoting neurotransmitters, such as serotonin and dopamine, which help release fatigue.
- Doctors also recommend doing at least 150 minutes of aerobic activity per week.
- In addition to aerobic activity, you should also incorporate a day or two of strength exercise into your routine to balance your workout.
Step 2. Eat a balanced diet
A well balanced diet is essential for health in general, but it can also affect the feelings of the day.
- A balanced diet means consuming foods that fall into all food groups every day; in addition, within these you should foresee a wide variety of foods.
- However, to get better results and prevent tiredness, you should make sure that your meals are also well balanced.
- For example, a meal with too many carbohydrates (such as a pancake or spaghetti breakfast for lunch) can leave you feeling weak and apathetic.
- Include a source of lean protein, fruit or vegetables, and high-fiber carbohydrates to balance energy levels.
Step 3. Eat smaller, more frequent meals
Sometimes, eating more often can help balance your blood sugar and energy levels throughout the day.
- Generally, people opt for three large meals a day; However, if you need a snack during the day or are having afternoon slumps, you should try to eat more often.
- Try 4-6 smaller meals; this way, you can absorb some nutrients and get a little boost of energy throughout the day.
Step 4. Eat a reduced lunch
In addition to eating more often but smaller portions, you should also make sure you don't binge at lunch to keep your energy levels high in the afternoon.
- Some research has shown that circadian rhythms are noticeably different in people who eat large meals for lunch; these changes lead to a greater sense of sluggishness and fatigue in the afternoon, most likely due to the drop in blood sugar.
- To minimize these effects, stick to small portions at lunch and stop eating when you feel satisfied but not full; if you get too full, you have probably gone too far and may feel sleepy later.
- If you haven't eaten too much for lunch and are feeling hungry in the afternoon, you can take a snack to increase energy and reduce hunger.
Step 5. Drink plenty of water throughout the day
Dehydration is a major cause of afternoon fatigue and lightheadedness; drink water to avoid the afternoon crash.
- A well hydrated body is more energetic; drink fluids all day so as not to feel fatigued.
- Aim to drink 8-13 glasses of clear, calorie-free liquids to keep yourself hydrated. You can drink plain, flavored water or decaffeinated coffee and tea.
- Also keep an eye on the amount of caffeine; although it helps you feel more vital, when too much it can aggravate dehydration.
Step 6. Get 7-9 hours of sleep every night
Of course, the amount of sleep also plays an important role in feeling energetic the next day. Make sure you always get enough sleep to avoid feeling tired during the day.
- Most health experts recommend that adults get about 7-9 hours of sleep per night.
- Trying to go to bed earlier or getting up later can help you get some more sleep.
- If you have chronic sleep problems, it is important that you see a doctor; he can help you by finding suitable medications to doze off and stay asleep.
Step 7. Manage your stress
Some studies indicate that it is associated with more than half of the causes of afternoon fatigue. Since stress appears to play a major role in energy levels, try to control it as best you can.
- Talk about your stress. This allows you to "vent" and partially relieve tension. Consider talking to friends, family, or even a counselor for help.
- Also look for some activities that can reduce it, such as meditating, walking, listening to music, or reading a good book.
Step 8. Contact your doctor
If you often experience afternoon fatigue or severe fatigue and are not sure what the cause may be, it is a good idea to talk to a professional.
- In rare cases, there are some conditions that cause this symptom and many of these should be managed by the doctor.
- Tell the doctor how long you have been feeling tired, how often it occurs and how severe it is. this information helps him to better deal with the problem.
- There are also many chronic diseases, such as diabetes, obesity or sleep apnea that can cause fatigue and should be monitored closely by your doctor.
Advice
- Always contact your doctor about your health problems; do not try to treat them alone without consulting him.
- One of the best ways to combat afternoon sluggishness is to maintain a healthy diet, stick to a physical activity routine, and follow good lifestyle habits.
- Get enough sleep to wake up refreshed, about 7-9 hours should be appropriate.
