You know how it goes: one minute you’re having a super productive day, racing through your work and feeling like superwoman. Next thing you know, you can barely keep your eyes open. Welcome to the afternoon slump.  

What Causes the Afternoon Slump?

If you struggle with the afternoon slump, don’t be hard on yourself – it’s perfectly natural. Our bodies aren’t supposed to maintain the same energy levels throughout the day. During the afternoon, the body experiences an increase in melatonin, aka the sleep hormone.

Many countries incorporate this natural lull into the structure of their day. In Spain, for example, most people take a siesta between 2-5pm – even those who work in offices. However, in other parts of the world, we’re simply required to power through, so what can you do to conquer the afternoon slump?

I’ve put some tips together but remember that different ones will work best at different times. If you’re working from home, for example, you might be able to get away with a quick power nap but that certainly won’t fly if you’re in an office.

Nourish Your Body 

The afternoon slump will always exist to a certain degree, but it’s hugely exacerbated when you don’t nourish your body property. If the afternoon slump is giving you grief, it might be time to look at what you’re eating for lunch. 

Too much meat or diary, for example, will leave you sleepy because your body will have to work hard to digest it all – that’s why people get “turkey tired” after Thanksgiving dinner (although turkey has an amino acid called tryptophan which makes your body tap out. Warm milk does the same if you ever need help falling asleep btw.). A carb-heavy lunch can equally leave you feeling sluggish. 

The best thing to do is focus on fruit, vegetables and fibre. A buddha bowl with plenty of legumes and fresh veg is one of my favorite go-to lunches.

It’s also best to have a snack on hand for when the slump hits. A banana with peanut butter will give you the slow-release energy you need to make it through the rest of the afternoon. Nuts and yogurt are also good choices.

Hydrate 

No, I’m not talking about an oversized cup of coffee. Dehydration can make you feel tired even when you’re well-rested, so don’t skip water! For the mid afternoon slump, I like to make things a little more interesting with herbal tea. Peppermint or ginger are my favorites because the strong flavors make me feel more alert.

Use Caffeine Sparingly

As we all know, coffee is a great way to wake yourself up but if you’re overly reliant on caffeine you may actually be cancelling out its energy-boosting effects. Our bodies get used to caffeine over time and develop a higher tolerance, which means your mid-afternoon espresso may not be as powerful as it used to be.

If this is the case, it’s time for a caffeine detox. In fact, it’s a good idea to take a week off of coffee every 6-8 weeks to reset your tolerance. You should also try to limit the amount of cups you drink per day and save it for when you really need it. Rather than three coffees in the morning and two in the afternoon, try drinking just one to get you going and another when the afternoon slump hits.

Move Your Body 

Exercise is one of the best ways to wake yourself up when the afternoon slump hits. Intense cardio exercises like running or HIIT will leave you wide-awake and give you a big endorphin high, but they also mean getting super sweaty and then having to shower, which isn’t always ideal during the middle of the afternoon. If you’re pressed for time, a ten-minute yoga practice or brisk stroll around the block will certainly help you to refocus your mind and keep your eyes open for the remaining few hours of the afternoon.

Use a Jade Roller

Jade rollers do more than just look pretty on your vanity – they’re a great tool to help you refresh and revitalise. I leave mine in the fridge and then roll it over my face and neck when I need a mid-afternoon boost.

Give Yourself a Gua Sha Massage

A jade roller is a gentle and refreshing experience, whilst a gua sha facial massage is a little more vigorous. When you really need a pick-me-up, your jade scraping tool won’t fail you! Using a gua sha boosts circulation and is great for lymphatic drainage, so you feel more awake and less sluggish. Best of all, a gua sha massage will help you look more awake too and give your face an instant lift.

Refreshing Facial Mist

This is a great one for a hot day. Using a facial mist helps you to feel refreshed and awake, yet calm. I especially like a citrus or peppermint-scented one, as there’s evidence to suggest that these scents stimulate the brain and promote feelings of wakefulness.

Dry Brushing 

Dry brushing not only leaves you with smoother, firmer skin, it also boosts your circulation and helps you feel reinvigorated. It only takes 3-5 minutes, so it’s the perfect quick pick-me-up when you’re facing the dreaded afternoon slump.

Take a Break 

Sometimes, rest is best. If you’re slumping harder than usual, then your body is trying to tell you something, so go and take a nap if you can get away with it. If you don’t want to sleep but need a way to refresh your brain, try listening to a guided meditation or some ASMR to help you switch off.

For more on wellbeing, take a look at this guide to handling stress like a boss!