It’s just after lunch, and you’ve returned to your desk to finish the long second-half of the workday. But you can’t stop yawning. Your eyes are watering, making the words on the monitor blur. It’s the mid-day crash.
While it feels like afternoon sleepiness is inevitable, there are ways to avoid it entirely. Do you want to power through your day with energy to spare? Then read on and learn how to beat the mid-day crash.
1. Eat Energy-Packed Snacks
You are what you eat. If you fill up on processed and fried foods at lunch, you’re bound to be sluggish. Instead, focus on eating foods that are packed with energy. Complex carbohydrates, protein, and healthy fats are wise choices. They take longer to digest, offering a steady energy supply. So, instead of a greasy burger with a large side of salty fries, try oatmeal, chicken, eggs, or vegetables.
If you don’t have time for lunch, try a protein shake or a green drink mix. Both offer a burst of energy in a convenient package. They also typically have enough fiber and calories to keep you full until dinner. If you’re craving something sweet, try a smoothie made with fresh berries. If the fruit isn’t sweet enough on its own, try natural sweeteners, such as agave nectar or honey.
2. Drink Water
Staying hydrated is an important part of healthy living. Water helps combat dehydration, which can cause drowsiness. Water does more than quench your thirst, too. It carries nutrients through your body and removes waste from your cells. Since drinking water makes you feel full, it can even help you with weight loss.
When you start to feel sleepy in the afternoon, pause what you are doing and drink a full glass of water. While you might be tempted to reach for soda to get a hit of caffeine, water is a better choice. Drinking water rather than soda gives you the liquids you need without sugar, caffeine, and other additives. You can also consume water-filled foods like soup, celery, watermelon, and other fruits and veggies to stay hydrated. When you replenish your body’s fluids, you’ll feel a surge of energy that can help get you through that mid-afternoon slump.
3. Listen to Music
Think about the last time you heard Shania Twain sing, “Let’s go girls” or Queen’s “Don’t Stop Me Now.” Those songs are like the equivalent of hearing “Avengers Assemble.” They’re a battle cry to get things done. That’s why listening to music can actually help you feel more awake. Upbeat music can improve your energy levels and your ability to focus, remember, and stay alert.
Many studies have been conducted on the effects of listening to music. They’ve found it increases dopamine, which means it gives your brain pleasure, satisfaction, and a sense of motivation. The trick is listening to music you enjoy. Some experts also recommend classical or nature sounds. That said, if you (or your coworkers) are playing unpleasant music, it could have the opposite effect. Just another reason headphones are so important in today’s work environment.
4. Move Around
Being sedentary for long periods of time makes you prone to drowsiness. It reduces blood flow and oxygen delivery to the brain, leading to a decrease in alertness and cognitive function. So, get up and get moving! For every hour that you sit at your desk, aim to move around for about 5-10 minutes. Set a timer to remind you. You could go for a short walk through the office halls, walk up and down the stairs, or do stretches by your desk. Exercise, even in short bursts, improves your circulation, minimizes muscle stiffness, and makes you more alert.
You can also improve your mobility during the work hours by using a standing desk with a walking pad. This is a popular way for many people to reach their daily goal of 10,000 steps. If you are unable to walk while at your desk, you can get those steps in other ways. Park in the parking spot furthest away from your office each workday. Take the stairs instead of the elevator. Walk to your coworker’s office rather than sending a message via Slack or email. Adding this movement into your day will not only keep you awake, it’ll help with your overall health.
Wake Up!
Everyone seems to be haunted by sleepiness in the afternoon. But there are ways to keep those ghosts away. Sure, you may be comfortable in your office chair. The work on your monitor seems to blur with each gaping yawn. However, you have tools at your disposal that will help you fight mid-afternoon sleepiness.
Take advantage of the above tips to beat the mid-day crash, and you’ll be wide-eyed and bushy-tailed in no time. You won’t need to give into that urge to head to your car for a lunch-time nap or rely on energy drinks. Your coworkers may even be asking you how you have so much energy. You’ll be the office hero by sharing your secrets for beating the mid-day crash.