Buzz
We’ve all experienced it: After a productive morning, checking off a few major tasks, and enjoying that burst of energy post-lunch, suddenly, it hits. Around mid-afternoon, we slow down, our focus wanes, and we start moving like we're in slow motion. Our eyelids droop, sighs escape, and the enthusiasm to get anything done vanishes, yet we still have hours left in the workday.
This is caused by our body's natural rhythms. The Sleep Foundation explains that our circadian rhythms influence our alertness, leading to dips in energy throughout the day. Most people feel the most fatigued just after lunch.
So, how can you boost your energy? Caffeine is an option, but its potential to interfere with sleep makes it less ideal for an afternoon pick-me-up. Here are some alternative methods to power through the mid-afternoon slump.
Cutting back on carbs and staying hydrated can make a big difference in your health and energy levels.
To fight off drowsiness, opt for a protein-packed, low-carb breakfast and lunch. Foods high in carbohydrates convert to glucose rapidly, which can trigger a sugar spike followed by a crash. This is often accompanied by fatigue, headaches, and blurred vision. A similar effect can happen with snacks like chips, pretzels, candy, or sugary drinks. If you're craving something, try snacks rich in protein, fiber, or complex carbs like peanut butter, yogurt, hummus, or almonds.
Drinking more water is crucial—your mom was right! Even mild dehydration can impair brain function. A 2018 study by Nina Stachenfeld, a senior research scientist at Yale School of Medicine, showed that even slight dehydration can negatively affect memory and cognitive abilities. Ensuring you meet daily hydration recommendations can actually boost mental performance. So keep that 40-ounce hydroflask close by and don’t let anyone poke fun at it.
Try working while standing (and enjoying uplifting scents).
Some people report better focus when using a standing desk or working at a surface that keeps their screen at eye level while they stand. Adding mint gum into the mix is said to help, too. Others find essential oils like peppermint, sweet orange, lavender, or rosemary helpful for boosting energy. Ryan Neinstein, a New York-based plastic surgeon, suggests that peppermint oil can be an effective pick-me-up after lunch or a workout, potentially replacing that extra cup of coffee.
Switch off your phone early and ensure you get enough rest.
It’s no secret, but it's worth repeating: the average healthy adult needs between seven to nine hours of sleep each night to perform at their best, and sadly, many of us aren’t getting enough. Losing just one hour can negatively affect mental sharpness. So if you want to truly tackle the day, going to bed earlier is essential.
By the way, the blue light from our devices is disrupting our sleep, as it can interfere with the body’s natural melatonin production, which helps us fall asleep. Unfortunately, those late-night TikTok scrolling sessions will have to come to an end.
Move your body for just 15 minutes.
If you’re short on time and can’t hit the gym or go for a run (which can elevate endorphin levels and improve mental clarity), there are still simple ways to recharge in the afternoon. Studies have shown that brief bursts of physical activity can be more effective at boosting energy than caffeine. Whether it’s a quick walk outside, stair climbing, jumping jacks, or a stretch session in the sun, even a small amount of movement can help you power through the mid-day slump.
Add music and meditation into your routine.
Just as music can keep you motivated during a workout, it can also help clear your mind in the late afternoon. Tunes boost focus and may even inspire a little dance break, killing two energy-boosting birds with one stone. A few minutes of meditation can also increase oxygen flow and sharpen focus—though the trick is not to drift off to sleep the moment you close your eyes.
