10 energy resets to stave off the afternoon slump

Have you ever noticed that you feel fine when you wake up, but your energy levels dip after lunch? 

If so, you’re not alone. According to the Guardian, the afternoon energy slump is the most common, with many people finding they start to flag at about 3 pm. 

Read on to discover what causes the energy slump and find out some energy resets that can help keep you going. 

Dehydration, nutrition, and sleep patterns can all contribute to the afternoon energy dip

Your body runs on its own natural 24-hour body clock, the circadian rhythm. Even if you’re otherwise refreshed and healthy, this causes a natural drop in energy usually between 1 pm and 3 pm. 

Mild dehydration can be another culprit. It can be easy to get carried away with the day and not drink enough water, which can cause you to feel fatigued and unfocused by the time afternoon arrives. 

Plus, your lunch can play a part in the energy dip. Processed food, sugary drinks, and white bread can cause your blood sugar to spike, and then crash shortly afterwards. 

And sometimes it can simply be that you’re not getting enough sleep. If your sleeping habits are erratic, then you could find this amplifies the afternoon slump. 

10 ways to tackle the afternoon slump

Addressing some of the above issues can help you with an afternoon reset, plus there are some slightly more unusual ways to give yourself an energy boost. 

1. Stay hydrated

You may have heard this a hundred times, but it’s worth another mention. Don’t wait until you’re thirsty before drinking some water. Try to drink a glass as soon as you wake up, then keep a glass or bottle to hand throughout the day and take regular sips. 

2. Manage your sleep hygiene

This might feel like a stuck record, but it really can make a difference. Try to stick to a consistent bedtime, aim for 7–9 hours a night, and avoid using screens for an hour before you go to bed. 

3. Look to your lunch

Adding some protein into your lunch can help, such as lean grilled chicken, fish, eggs, or tofu. Also try to include some healthy fats like avocado, and some fibre, such as fruit and veg. 

4. Try a one-minute body shake 

Getting up and moving can boost your circulation and help to wake you up. Start by gently bouncing up and down, and then shake your hands, arms, legs, and feet for about a minute. It can give you a really tingly, revitalised feeling. If you’re in the office, you could step outside to do this if you feel self-conscious. 

5. Inhale an invigorating scent

A powerful aroma can help to wake you up and clear a foggy brain, without the jolt that you might associate with caffeine. Peppermint or menthol can help to improve your focus, citrus can help to fight fatigue, and rosemary can help to reduce stress. Try keeping a small essential oil roller or stick at your desk or in your bag to inhale when you’re feeling low on energy.

6. Massage your earlobes

Your outer earlobes and rims of your ears are rich in nerve endings. Try firmly massaging the area for a minute, which can help to give you an instant boost. 

7. Try the “physiological sigh”

This type of breathing pattern can give your nervous system a rapid reset. Take a deep breath through your nose and then a quick second inhale to completely fill your lungs. Then exhale with a long, slow breath through your mouth. Do this three times to lower your carbon dioxide levels, slow your heart rate, and lower your stress levels.

8. Blast your wrists or face with cold water

Running freezing cold water over your wrists or splashing it onto your face triggers what’s known as the “mammalian dive reflex”, which in turn can slow your heart rate and boost your cognitive alertness. 

9. Listen to an energising song

Upbeat music can help to counter feelings of mental fatigue, increase your alertness, and help to shift your focus. If you’re at work, take some headphones in so you can listen without disturbing others. 

10. Chew some gum

If you’re flagging, chewing a piece of sugar-free gum could help to maintain your attention and reduce feelings of sleepiness. 

Get in touch

We’re here to help keep your finances from flagging. Please email us at info@harperlees.co.uk or call 01277 350560 to find out more.

Please note

This article is for general information only and does not constitute advice. The information is aimed at individuals only.