Why our energy levels can drop in the afternoon and how to deal with it
Do you often find your energy levels drop around 3-4pm in the afternoon?
If so you’re not alone. In a recent survey, over 95% of office workers reported a slump in energy in the afternoon.
The good news is it doesn’t have to be this way; you can live your life without this afternoon energy slump.
You simply need to understand why it happens, and how to beat it.
There are many factors that can affect your afternoon energy. Below are some of the key reasons we get the energy slump and what to do about them:
Getting to sleep late (i.e. 11.30pm or later) and/or poor sleep quality (i.e. you may sleep 7-8 hours but when you awake you don’t feel like you had a good night’s sleep) can have a detrimental effect on your energy levels.
TOP 2 TIPS FOR A GREAT NIGHT'S SLEEP
1. Avoid all technology an hour before bed
2. Early to bed, early to rise helps to maximise your sleep quality
Are you hydrated enough? If you have not been drinking enough water throughout the day, you are more likely to suffer from the energy slump. The brain is around 75% water so if you are slightly dehydrated you can suffer with headaches, low energy and find it hard to concentrate.
TOP 2 TIPS TO KEEP SUPER HYDRATED
1. Drink a litre of water within 2 hours of waking
2. Have a litre water bottle with you through your day and drink it before 7pm.
The BPA free water bottles are best as these don’t leak plastic
Both sugar and caffeine takes you up and then drop you down. This unnatural stimulation plays a key role in you hitting an energy slump in the afternoon.
TOP 2 TIPS
1. Keep to a maximum of 2 caffeine drinks per day, your best option for this is Matcha green tea
2. As much as possible avoid all refined sugar, if you stick to fruit based sugars you will find yourself craving sugar far less
One guaranteed way to hit the afternoon energy slump is a fast release high sugar breakfast cereal and then for lunch either sandwiches, jacket potato or pasta, all of which will cause a spike and a drop to your blood sugar levels.
TOP 2 TIPS
1. Go for a slow release breakfast cereal such as porridge oats or amaranth pops and combine with a high protein seed such as shelled hemp or chia seeds, if you feel you need some extra sweetness add goji berries and or blueberries
2. Avoid the white carbohydrates at lunch and make sure your lunch includes a high protein food such as fish, chicken, lentils or tofu
We simply weren’t built to work non-stop in front of a computer for hours on end. This stimulation from technology means that by the afternoon many of us have spent 6+ hours in front of a screen. This plays a key role in our energy slump; our minds are burnt out and our body feels flat without some movement.
TOP 2 TIPS
1. Work in 60-90 minute intervals then take a break from all technology for 5-10 minutes, this way of working will help to keep you energised
2. Always take your lunch break away from your computer and go for a 15 minute walk after lunch
Remember your energy is driven by your daily and weekly habits, the more of the good habits you practice each day the better your energy, equally the more of the bad habits the worse your energy will be.