How to combat midday blues

Everyone has experienced it: the loss of energy, droopy eyelids, and the inability to concentrate. Midday sleepiness, while a natural phenomenon, has no place in modern work culture. It’s not possible to stop at 2 pm for an hour’s nap in most American workplaces.

The key to eliminating the 2 pm drag is to first find the underlying problem.

• What are you eating during the day? A carb-heavy lunch can make you feel even more drowsy, while a sugar-laden lunch can lead to the inevitable crash later on. Try mixing up your breakfast and lunch menus to include more lean protein, fruits, and vegetables. They give more energy and help prevent blood sugar from spiking.
• Are you getting enough exercise? Activity begets activity, and fiery energy creates more. Exercising in the morning can keep you active and alert throughout the day, making you less likely to feel exhausted in the afternoon.
• Are you getting enough sleep at night? Most adults need seven to nine hours a night to function normally. If you consistently get less than that, consider changing your sleep schedule for a few weeks to see if that eases midday sleepiness.

Although there may be underlying reasons why you’re experiencing that midday slump, it’s really part of our natural energy ebb and flow to feel more tired in the early to mid-afternoon. If you’ve tried to minimize fatigue by making the changes above, try some of these quick fixes to revive your energy:

• Move around to get your blood flowing. Take a bathroom break, walk around the office, anything that helps you get up and move around. You can also do some push-ups, sit-ups, or lunges to wake yourself up.
• Drink a glass of water. Water, especially when it’s cold, can snap you out of your drowsy state of mind, not to mention keep you hydrated and feeling great!
• Get out and get some sun. Our bodies are preprogrammed to be awake when it’s light outside and asleep when it’s dark. If you’re stuck in an office all day and no sunlight, a few minutes outside can not only boost your energy, but also your mood.
• Get some B vitamins. A large percentage of the population is deficient in this vitamin, which is found in meats and animal products. Vitamin B provides sustainable energy without a crash, so take it with your lunch for an afternoon of productivity!
• Find a co-worker or friend to have an interesting conversation with. Midday sleepiness is usually not due to physical but mental exhaustion. Changing the subject and talking to someone else about something interesting can improve your mood and that sleepy feeling.
• If you’re lucky enough to sneak one in, try a twenty minute nap. Twenty minutes can leave you feeling refreshed, without affecting your sleep at night. Just remember to get up after no more than twenty minutes, whether you fell asleep or not. Otherwise, you may end up feeling more tired than before bed.
• Have a cup of coffee. Caffeine can really help, but watch out for the crash that will follow!
• Eat some lean protein like nuts or seeds, or some fruits and vegetables. Not only is it hard to fall asleep when you’re chewing, but it will give you the energy to keep going through the afternoon.

With all those sugar-filled energy drinks, coffee shops, and office vending machines, society seems to be aware of the midday slump. However, before resorting to a quick fix that will cause you to crash and burn out in the long run, see if you can change your habits. It will make you more productive, you will feel better and healthier.