![how to increase energy in the afternoon](https://images.medicinenet.com/images/article/main_image/animals-dogs-walking-jogging-exercise-elderly-woman-seniors-golden-retriever-sunset.jpg?output-quality=75)
Many of us have been there. You have a really productive morning, and then afternoon hits and all of a sudden you feel tired and sleepy.
What’s to blame for the midday slump? According to the National Sleep Foundation, our circadian rhythms regulate our energy levels throughout the day, and tend to drop significantly during the hours between 2 p.m. and 5 p.m.
Here are 7 science-backed ways to fight afternoon sleepiness.
7 ways to overcome the afternoon slump
1. Don’t skimp on breakfast
Starting your day with simple carbohydrates and little protein can cause your blood sugar levels to spike and then drop during the next few hours, resulting in a major decrease in energy. Consider incorporating complex carbohydrates in your breakfast and lunch. You can try including eggs, muesli, oats, low-fat cheese, etc. in your breakfast along with fruits such as apples and bananas, which will give you more sustained energy.
2. Drink plenty of fluids
Dehydration can contribute to fatigue. Keep sipping water throughout the day while you are working and keep your water bottle handy.
Instead of relying on coffee, try drinking green or black tea instead. Tea contains l-theanine, which can help improve focus and concentration.
3. Get some natural light
Sunlight is a great way to refresh your energy, so open your blinds or the whole window to let light and fresh air in. If you don’t have windows in your office or cubicle, go outside to get a few minutes in the sun.
4. Go for a brisk walk
Research has found that short periods of physical activity, such as 15 minutes of walking, can be more effective in boosting energy levels than daily caffeine consumption.
Get your blood flowing by taking a short stroll around the office, or even running up and down the stairs. Use your bathroom breaks to stretch and move your body so that you can return to your desk energized and refreshed.
5. Listen to music
Listening to music can enhance your concentration, mental efficiency, and creativity. Studies suggest that listening to a laid-back beat or instrumental music without lyrics may do the trick in fighting fatigue and helping you through the cognitive lulls.
6. Use aromatherapy
Certain scents can invigorate you and help you wake up. Try using mists or lotions with essential oils such as lemon, rosemary, and spearmint, which have been shown to improve focus, boost mood and energy, and increase performance.’
7. Stick to a sleep schedule
You may be tired during the day and feel it even more intensely in the early afternoon if you’re not following a proper sleep schedule. Most people need at least 7-9 hours of sleep a night to function at their best. Lack of sleep can cause your circadian rhythms to dip even more in the afternoon.
What supplements can help you fight afternoon sleepiness?
Supplements can also help you improve focus throughout the day:
- Fish oil: Excellent source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids. DHA is essential for maintaining brain function, EPA has anti-inflammatory effects that can protect against cognitive decline, and fatty acids in general have been associated with improved mood.
- Acetyl-L-carnitine: Vital for both energy and metabolism, helping you fight feelings of sluggishness. This amino acid can also promote alertness throughout the day.
- Ginkgo biloba: Plant-derived herbal supplement that can help boost brain power, improving blood flow to the brain and potentially helping enhance memory and focus.
Before starting a supplements regimen, consult your doctor, especially if you are already taking other medications or supplements.
What vitamins and minerals can help you beat the afternoon slump?
Clinical research has shown that vitamins and minerals may offer an energy boost without the risk of dependence or side effects:
- Vitamin B12: Necessary for cells to produce energy and plays an important role in neurological function.
- Coenzyme Q10: Important for energy production and necessary for proper cell function.
- Magnesium: Required for more than 300 different biochemical reactions, including muscle and nerve function, blood glucose control, and energy production.
- Iron: Helps oxygen circulate throughout the body and is necessary for the body’s cells to function and develop properly.
![](https://images.medicinenet.com//images/slideshow/12_causes_od_fatigue_s1_man_checking_cellphone_in_bed.jpg)
SLIDESHOW
The 14 Most Common Causes of Fatigue See SlideshowPrince R. How to Avoid the Afternoon Slump. Sleep.org. https://www.sleep.org/5-ways-overcome-afternoon-slump/
O’Hara C. How to Overcome the Midday Slump. Harvard Business Publishing. https://hbr.org/2015/07/how-to-overcome-the-midday-slump
Top How Can I Increase My Energy in the Afternoon Related Articles
Fatigue Causes Slides
Always feeling tired? Learn more about the causes of fatigue. Get tips to relieve symptoms of fatigue. Feel less tired and start living awake and refreshed.Chronic Fatigue Quiz
Exhausted all the time? Maybe it's not all in the mind. Take the Chronic Fatigue Syndrome (CFS) Quiz to learn more about tricky condition.coenzyme q10
Coenzyme Q10 (Acanda COQ10 Soft Gels, Doctor's Best High Absorption Coq10, Omegaboost Coq-10, Kirkland Signature CoQ10, and many others) is a supplement that is present naturally in the body and is used to treat all kinds of ailments. It may help improve vision and heart function, treat migraines, and improve blood pressure, among many other uses.
Common Medical Abbreviations & Terms
Doctors, pharmacists, and other health-care professionals use abbreviations, acronyms, and other terminology for instructions and information in regard to a patient's health condition, prescription drugs they are to take, or medical procedures that have been ordered. There is no approved this list of common medical abbreviations, acronyms, and terminology used by doctors and other health- care professionals. You can use this list of medical abbreviations and acronyms written by our doctors the next time you can't understand what is on your prescription package, blood test results, or medical procedure orders. Examples include:
- ANED: Alive no evidence of disease. The patient arrived in the ER alive with no evidence of disease.
- ARF: Acute renal (kidney) failure
- cap: Capsule.
- CPAP: Continuous positive airway pressure. A treatment for sleep apnea.
- DJD: Degenerative joint disease. Another term for osteoarthritis.
- DM: Diabetes mellitus. Type 1 and type 2 diabetes
- HA: Headache
- IBD: Inflammatory bowel disease. A name for two disorders of the gastrointestinal (BI) tract, Crohn's disease and ulcerative colitis
- JT: Joint
- N/V: Nausea or vomiting.
- p.o.: By mouth. From the Latin terminology per os.
- q.i.d.: Four times daily. As in taking a medicine four times daily.
- RA: Rheumatoid arthritis
- SOB: Shortness of breath.
- T: Temperature. Temperature is recorded as part of the physical examination. It is one of the "vital signs."
Fatigue and Exhaustion
Fatigue can be described in various ways. Sometimes fatigue is described as feeling a lack of energy and motivation (both mental and physical). The causes of fatigue are generally related to a variety of conditions or diseases, for example, anemia, mono, medications, sleep problems, cancer, anxiety, heart disease, and drug abuse.Treatment of fatigue is generally directed toward the condition or disease that is causing the fatigue.
Sleep Disorders: Foods That Help Sleep or Keep You Awake
Need more shut-eye? Your late-night cravings could be keeping you from a good night’s sleep. Should you drink green tea before bed? Learn about the snacks that raise melatonin, your sleep hormone, through tryptophan, and find out why whole-grain and high-protein dinners might help you sleep better.ginkgo (Ginkgo biloba)
Ginkgo (Ginkgo biloba, Fossil Tree, Kew Tree, Silver Apricot) is an herbal product used to improve memory problems of dementia and Alzheimer's disease; premenstrual syndrome; ringing in the ears; and some vision problems. Side effects include
- Constipation
- Weakness
- Vomiting
- Headache
- Diarrhea
- Vomiting
- Bleeding
Check with your health-care professional before taking any herbal supplements. Drug interactions, dosing, and pregnancy and breastfeeding safety should be reviewed prior to taking this supplement.
guarana
Guarana seeds, dried and powdered, are used as a dietary supplement for weight loss, to enhance athletic performance, as a stimulant similar to coffee, and for many other purposes. Guarana is available over the counter (OTC) as a powder, tablet, or capsule. Common side effects of guarana include headache, agitation, anxiety, irritability, restlessness, nervousness, insomnia, delirium, dizziness, ringing in the ears (tinnitus), muscle spasms, convulsions, increased respiration, irregular heart rhythms (arrhythmias), rapid heart rate (tachycardia), high blood pressure (hypertension), high blood glucose levels (hyperglycemia), and others. Do not take if pregnant or breastfeeding.How Can I Get My Energy Back?
Ways to get your energy back include a good diet, getting exercise, and working on your mental health.What Are the Signs and Symptoms of Sleep Deprivation?
How do you know if you are deprived of sleep? Learn the signs and symptoms of sleep deprivation.Sleep Quiz
Take our Sleeping Quiz to learn which sleep disorders, causes, and symptoms rule the night. Trouble falling or staying asleep? Find out which medical treatments fight sleep deprivation, apnea, insomnia, and more!Sleep Deprivation
Think you may have sleep deprivation? Whether short term or long term, sleep deprivation can cause trouble. From weight gain to back pain to pimples, sleeplessness can play havoc on your body’s good health. Learn how sleep deprivation causes problems with vision, sex drive, concentration, and various other mental and physical tasks. Discover some tips to fight sleep deprivation as you learn how to spot the symptoms.Signs You’re Low on Vitamin B12
Your body needs vitamin B12 to keep blood cells healthy and to make your nerves work right. But what happens when you run low?What Is the Best Energy Booster?
Markets are flooded with products and supplements that claim to boost your energy levels, but there's little evidence that they work. A healthy lifestyle with adequate sleep, regular exercise and nutritious diet is what one needs to stay active and energized.Which Foods Give You The Most Energy Boost?
Here is our list of eight foods that can offer balanced, consistent energy daily.Why Can't I Sleep Although I'm Tired?
Difficulty falling asleep despite being tired is a sign that the circadian rhythm may be off. It more commonly affects young individuals, and it is seen in people with chronic insomnia. Insomnia is defined as repeated difficulty with sleep initiation, maintenance, consolidation, or quality that occurs despite adequate time and opportunity for sleep and that results in some form of daytime impairment.