Plenty of people experience a severe energy drop in the late afternoon. Struggling through fatigue can make working, studying, or anything else more difficult, because it's tough to focus when all you want is a nap. Here’s how to overcome the afternoon slump with a few healthy habits (and a little help from tech).
1. Hydrate
Getting enough water or other beverages throughout the day is crucial for keeping up your energy levels. As it turns out, even mild dehydration can lead to feelings of sleepiness and fatigue that seem to worsen during the early afternoon hours, according to The British Journal of Nutrition.
Even when you're making an effort to drink more often, however, it's easy to get distracted and neglect your water bottle. Using an app like Water Reminder - Daily Tracker can make sure you’re drinking enough fluids throughout the day. Enter your daily water intake on the Home screen to make sure you're drinking enough fluids regularly. View your hydration habits on the History screen to see how you improve over time.
With pop-up reminders and a visual portrayal of your hydration progress over the day, the Water Reminder app helps you stay hydrated and (hopefully) alert all afternoon.
Download: Water Reminder - Daily Tracker for iOS | Android (Free, subscription available)
2. Take an Exercise Break
Moving around can help perk you up, particularly if you're seated for most of the day. Even if you can't squeeze in an afternoon gym session, taking a walk or doing some simple stretches can work wonders.
For office-friendly exercises, try the Wakeout app for fun, frequent movement sessions. Taking their active breaks will keep you up and about throughout the day.
3. Prioritize Sleep at Night
Making sure you get deep, restful sleep at night is crucial for feeling energized during the rest of the day. A sleep-tracking app like ShutEye can ensure you get enough rest each evening.
With white noise, healing music, sleep music, soundscapes, and sleep meditations, the app contains a huge library of audio content designed to help you relax and drift off at night. There's also a selection of sleep videos with ASMR features.
In addition, the app can monitor your general sleep quality throughout the night, even tracking your snores and potential signs of sleep apnea. It's an all-purpose sleep app that can help you get better rest and identify potential problem areas.
Download: ShutEye for iOS | Android (Subscription required, free trial available)
4. Get Some Sun
When possible, spend some time in the sunshine each day, whether you sit by a window or take a stroll around the block. Sunlight exposure helps support alertness, and it offers benefits for vision health and vitamin D production, according to the Society of Light and Lighting.
Some of the apps that help you enjoy the sun safely also provide suggestions on getting enough vitamin D, which may boost energy levels as well. Weather permitting, you can spend more time outdoors each day to improve your afternoon mood.
5. Eat a Great Breakfast
Regularly eating a quality breakfast is associated with an improved sense of general well-being, as well as higher cognitive functions, according to the International Journal of Environmental Research and Public Health. Fuel your day with a hearty, healthy breakfast to stack the odds against the afternoon slump.
For loads of ideas, the best mobile apps for healthy breakfast recipes will have you cooking up eggs, crepes, sliders, and more in no time.
Adopt Health-Boosting Habits to Stay Energized All Afternoon
To beat the afternoon slump at work, try to incorporate more hydration, movement, and sunshine into your day. With a few tweaks to your daily habits, it's possible to feel a bit more energized during those long hours after lunch.