22 Ways To Beat The Afternoon Slump

By Laura Schwecherl.

[Hidden Blog note: I have become an especially big proponent of afternoon "naps": even if I don't fall asleep, just closing my eyes for 15 minutes is quite refreshing. And usually, I do fall asleep.]

Most of us have been there: a super-productive morning finishing projects, working towards inbox zero, and fighting the urge to tweet at co-workers. (Just us?) Then the clock strikes two and we might as well pull down the shades, throw on pajamas, and hop into bed.

It’s completely normal to feel super-tired once the afternoon rolls around. Circadian rhythms, which affect our sleep patterns, may be to blame for the midday-slump. In fact, our “sleep signals” peak at night and during the afternoon (right around 2pm!), which may explain why we want to grab an afternoon cat nap [1]. Other factors, like what we eat, hydration levels, and how much time we spend staring at a screen can also affect those tired eyes.

So to beat the mid-afternoon slump, try these 22 tips to boost energy and feel lively all day long.

Pump, Pump It Up — Your Action Plan

Think it's time to curl up in the cubicle? Here are some ways to fix the fatigue as soon as sleepiness strikes.

Quick Fixes

• Work out. A midday trip to the gym may not only boost productivity; it could ward off sleepiness, too. Stick to some light aerobic exercise before getting back to the books. Don’t have time to hit the gym? Try these deskercises to work out at work.
   
• Step back from the screen. In order to avoid eyestrain (which can make the eyes feel tired) keep a safe distance from the computer screen — about an arm’s length. That, or try a pair of snazzy computer glasses.
   
• Stretch it out. Feelin’ stiff? Stretching out can provide a quick boost of energy. If there’s no stretching station in sight, try a handful of these desk stretches to keep the muscles loose.
   
• Move around. A change of scenery may boost productivity, so do some work at a coffee shop or camp out in a meeting room. Try to park near a window for some natural light, which may keep us more alert.
   
• Grab a towel. Splash some cold water on your face to wake up.
   
• Sip some green tea. With less caffeine than a cup of coffee, a mug of green tea can give us that afternoon pick-me-up without making us stay awake all night. Plus its nutritional benefits are enough to keep anyone wide-eyed!
   
• Talk it out. Instead of emailing a coworker down the hall, take a trip to his/her cubicle and talk in person. This’ll stretch out the legs while providing a break from staring at the screen.
   
• Have a snack. Not meal time yet? Have a snack to help boost energy levels. Try an ounce of cheese, a handful of nuts, or another high-protein snack to keep alert.
   
• Try a walking meeting. Take that meeting to the streets and discuss what you would in the office outdoors. Here at Greatist, we love doing laps around the neighborhood for some fresh air!
   
• Switch tasks. Working on the same project for five hours? Try tackling something else to stay stimulated and keep things fresh at the desk.
   
• Take a catnap. Sometimes the best remedy for fatigue is to simply shut the eyes. Learn how to power nap (10-20 minutes of snooze time!) to get that midday boost you really need.
   
• Schedule an appointment. Have to hit up the dentist? Schedule an appointment during lunch for some forced activity that prevents us from feeling doze-y. This way, you avoid eating at your desk, too!
   
• Take a break. Tired? Take five to do something besides work (like calling a friend or doing a crossword puzzle) in order to give your body and mind a break! Use these tips to relax in five quick minutes before getting back to the grind.
   
• Chew gum. Afternoon energy may be as simple as chewing gum (seriously). Stick to the sugar-free kind, or be on the lookout for the caffeinated versions.
   
• Turn up the tunes. Listening to some favorite music might help us focus and feel more energized. Pro tip? Listen with headphones to really hone in on a task and side-step sleepiness.

All-day Assists

Try to get into the habit of these helpful tips in order to prevent the midday slump from happening in the first place!

• Remember breakfast. Forgoing the most important meal of the day may lead to an energy crash come 2pm. Remember to eat a healthy breakfast to sustain energy throughout the day.
   
• Eat a small(er) lunch. Supersizing that sandwich may be the reason for midday fatigue. Opt for a smaller (but satisfying) lunch; choose something with more protein and less carbohydrates to dodge drowsiness, like a salad with grilled chicken or a black bean burger.
   
• Avoid sugar. A little sugar may go a long way — in the wrong direction. Consuming some sweets may provide a sugar-high that will only lead to a sugar crash, causing us to become even sleepier.
   
• Stay hydrated. In order to avoid dehydration and its sleepy side effects, just keep sipping. Aim for 11-16 cups a day. (Yeah, we’re serious.)
   
• Stand up. Whether or not you’re Slim Shady, please stand up. Staying on our feet could help avoid drowsiness and increase focus. Grab a standing desk and work away!
   
• Skip the booze. Ease up at the office happy hour. Fatigue is a symptom of the good ol’ hangover, so avoid drinking during the week, or keep consumption at a minimum. (One to two drinks!)
   
• Get enough sleep. This may be a no-brainer, but getting enough sleep is vital to staying energized throughout the day.

Throwback Wednesday

Sorry to jump the gun, but I'm the proactive type. Actually I just borrowed this from a friend who posted this last week. This is about a month before my professional career began. Arguably, it was the peak of my career!

Compliment Of The Day

College was one of the fondest and most successful periods of my life. Recently an ISU friend had to say:

"I've always looked up to you. So glad to see you enjoying life! Take care!"

The old dorm may be gone, but the memories and friendships are still alive inside.

I've Got Some Nerve

During my physical I got a new diagnosis on the ongoing discomfort in my elbow.

I'd had it examined by a trainer and physical therapist, who concluded that "tennis elbow" was the culprit. It may have been, but the treatments did only moderate good in relieving the pain.

Eventually they recommended a massage therapist, who has done wonders in relieving the tension in my forearm and should that I believe was seeded by the hoisting of 5,000 basketball shots last summer.

Doc Poag felt around for a while, after my 6 months of attempted self-treatment, and identified it as a tender nerve in the ulnar tunnel of my joint. That made sense to me, as "irritation" is a good word to describe the sensations that have plagued that region.

The general consensus is that surgical treatment is the best remedy. I may be trying Doc's alternative of acupuncture in the near future. I was pleased that he certified massage via prescription, confirming my tax-deductible nature of the expense.

Weekly massage. One more item on the list of ways that my life has become more awesome in retirement.

Farewell To Randy Perry

Randy Perry's last sermon at Calvary United Methodist Church was last weekend.

Randy joined Calvary shortly after Dena and I were married, in 1999. The church was coming off of a pastoral placement that had been a poor fit. Randy turned out to be an excellent fit.

During his nearly 15 years at Calvary's helm the growth spurred a new building in an upward-trending part of town. The youth program exploded in popularity, as did the membership of the church. Calvary became a shining star in a denomination of long-dying ones.

I personally gained a great deal during our time at Calvary. I discovered music and was given the opportunity to use that gift for others, as well as my teaching skills. My administrative skills left something to be desired, but these got stronger by trial and error in an environment that was safer than my then-corporate career. The mistakes I made as a leader at Calvary made me a better leader in my paid job, and probably a better husband too.

Randy's leadership style gave me much to think about. I came to emulate his unspoken principle that it's better to be seen than heard in a meeting when you are the leader. I adopted a more encouragement-driven than bottom-line attitude in my speeches. I learned never to send a negative e-mail. I distinguished the types of behaviors that offended and inspired different personality types.

Calvary may look back on this as a golden era in its history. No ordinary pastor could have fueled that.

I'm extremely happy for Randy and wish him a graceful retirement. As he would say, "May the words of my mouth, and the meditations on the hearts of all of us be acceptable in your sight O God our strength and redeemer. Amen."

Why Work At Heartland?

Working in the Heartland Community College walk-in math tutoring lab I only make a fraction of the pay that I do in my business. So why do I do it?

For one, they have an emphasis on training. Once a month there are a few hours of Saturday lecture/activities to get us thinking about math-specific topics, or the challenges of a diverse student population, or teaching certain types of personalities.

For another, it's an exposure to learn things at no cost to the student. I have several statistics students, finite math, occasionally calculus. Many use technology like StatCrunch or various models of Texas Instruments calculators, which I have learned quite a bit about these last eight months.

Importantly, it's the atmosphere. You get the sense that no one here is in it for themselves, they get a deep-seeded satisfaction from helping other people. They also take interest in the lives of each other. The pace is scaled way back from the corporate world grind.

Glad I'm here while it lasts!

A Half Day In My Life

Here's how the day started:

- Woke up at 4:00 from a weird dream where a plane re-entering earth's orbit at a dangerously low altitude got caught on top of a ferris wheel. It was one of those mid-night hazes where my mind started going into overdrive trying to plan for the day ahead.

- Thought to myself, "I'm retired! It doesn't matter if I'm awake! I have nowhere to be until 11. I can go downstairs, distract my mind to sleep with some Parks and Recreation reruns, and wake up refreshed.

- Woke up around 8:00 to the sound of Dena off to work. Minutes later, the kitten curled up on my chest for a nap. Watched some more comedy while breezes blew softly through the living room.

- Around 9:00, went out for my first bare-chested 3-mile run of the year, made possible by the first 70+ degree morning of the year. The sky was bright blue, the air still and each breath fragrant with the scents of freshly mown grass and cherry blossoms.

- 9:30, took Cupcake outside for some exercise. Watched the parks department mowing the grass across the street, and cardinals flitting about the property. Spent some time in the shade.

- 10:00, got some of Dena's delicious sloppy joe mix reheating in the oven while I took a leisurely shower, shave, comb, spray.

- 10:30, enjoyed the sandwiches and gathered my things to start a shift at Heartland.

-11:00, settled into the math lab to start reviewing e-mail, fantasy baseball scores, and catch up on some blogging.

Life is good, y'all.