If you’re able, listen to your music a little loudly. This can help jolt you out of your midday fog. If you’re not able, try listening to the music throughout headphones so you don’t bother your co-workers. Also try singing or humming along to the song. This can help force your brain to concentrate and focus instead of zoning out.
Choose protein and complex carbs for your snacks. Protein can help boost energy and keep you satisfied. Complex carbs are higher in fiber and help prevent a rapid spike in your blood sugar. [1] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Together they make the perfect afternoon snack combination. Try snacks like: carrots and hummus, a low-fat greek yogurt, a piece of fruit and a cheese stick or even a small bowl of oatmeal. Try a piece of dark chocolate, which contains caffeine and can improve focus. Look for chocolate that has at least 60% cacao. [2] X Research source Avoid high-sugar snacks like candies, sweetened beverages or desserts. These cause your blood sugar to rise rapidly and then crash causing additional fatigue. [3] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Also skip foods that are higher in fat. Too much fat can cause you to feel sluggish and tired since it takes a long time to digest. [4] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source
Brew a cup of coffee or tea to help you wake up. Be mindful of the sweetener you use — too much sugar can cause a crash later on. Use very minimal sugar, a natural calorie-free sugar or none at all. Keep caffeine intake moderate. Too much can be irritating long-term. However, most studies show that two to three cups of coffee throughout the day is safe for most healthy adults. [6] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Note that caffeine can also have the opposite effect - especially on those who already drink somewhat large quantities of it. If you’re already a caffeine junky, lay off of it for a few weeks to see if it helps with your fatigue. [7] X Research source
When you’re starting to feel a little sleepy, take a walk break to the bathroom and turn the faucet on cold. Splash yourself for a few minutes until you feel a little more alert. This same study also showed that a cold shower in the morning, although uncomfortable at first, can help you wake up and de-stress more than a typical warm shower.
It’s easy to get stiff at work — especially if you’re sitting at a desk all day. You might feel hunched over from staring at your screen, or your neck feels strained for leaning forward all day. Get up and stretch to help your body relax. Some stretches to try include: neck rolls, reaching up towards the sky and arching backwards, touching your toes, side stretches and seated twists.
Socializing is a great way to feel refreshed, even for just a moment. It takes your mind off stress, and laughing picks up your mood. Ask your friends or co-workers if they’d be interested in taking a regular 3 or 4 pm coffee break. You can get up, move and socialize (all of which can help you feel a little more awake and refreshed). You can even ask your co-workers to join you on a daily 10 minute yoga break, stretch break or afternoon walk. You’re probably not the only one feeling a little sleepy in the afternoons.
Try to go for at least 10 minutes. However, moving around for about 30 minutes will be even better for you. Get outside if you can. The fresh air will give you a great boost of energy and motivation. A brisk walk will get your heart pumping and your body and mind will no longer feel sluggish. Consider attending a gym in the mornings to give you more energy throughout the day. A cardio workout or a calming yoga session will help build your stamina and endurance, while relieving stress.
Longer naps, between 30 and 60 minutes, can improve your decision-making skills and memory. To get the most benefit from a mid-day nap, try to be consistent about the timing. Aim for a nap between 1 and 3pm. Use a sleep mask to block out any light and, if possible, wrap yourself in a warm blanket or your jacket. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Health professionals think that regular exercise helps increase the release of energy-promoting neurotransmitters like serotonin and dopamine which helps you beat the fatigue. [14] X Research source In addition, health professionals recommend doing at least 150 minutes of aerobic activity each day. [15] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source In addition to aerobic activity, also include a day or two of strength training to balance out your workouts. [16] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
A balanced diet is a way of eating in which you consume foods from every food group each day. In addition, you should eat a wide variety of foods throughout the day. To help prevent fatigue you should make sure that all your meals are balanced as well. For example, big carbohydrate-rich meals (like a pancake breakfast or spaghetti for lunch), can leave you feeling tired and sluggish. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Include a source of lean protein, fruits or vegetables and a high fiber carbohydrate to help balance your energy levels.
Many people typically go for the three meals a day approach. But if you need a snack during the day or have frequent afternoon slumps, try eating more often.
Studies have shown that circadian rhythms are significantly different for those people who ate large meals at lunch. These changes resulted in a more sluggish, tired feeling in the afternoons. This is most likely from drops in blood sugar. [19] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source To minimize these effects, stick to smaller portions at lunch time. Stop eating when you’re satisfied and not full. Once you’re full, you’ve probably eaten too much and are at risk for some sleepiness later on. If you have a smaller lunch and feel hungry in the afternoon, have an energy boosting snack to help decrease your hunger and provide a boost.
When your body is hydrated it is more energized. Drink fluids all day long to help prevent fatigue in the afternoons. Aim for eight to 13 glasses of clear, no-calorie fluids to help keep you hydrated. Try: water, flavored water and decaf coffee and teas. [21] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Also monitor the amount of caffeine you drink. Although it can provide a little boost in energy, large quantities of caffeine can exacerbate dehydration.
Most health experts will recommend getting about seven to nine hours of sleep each night for adults. Try going to bed earlier or waking up later to help you get in a little more sleep time. If you have chronic sleep problems, it’s important to see your doctor for help. He or she may be able to help you find a medication to help you get to sleep and stay asleep.
Talk about your stress. This can help you “vent” and relieve some of the tension. Consider talking to friends, family or a therapist for help. Also try some stress-reducing activities like: meditating, walking, listening to music or reading a good book.
In rare cases, there are some health conditions that can cause fatigue. Many of these should be managed by your doctor. Talk to your doctor about how long you’ve been feeling fatigued, how often it happens and the severity. This will help him or her better manage your condition. In addition, many chronic diseases like diabetes, obesity or sleep apnea can cause fatigue and should be closely monitored by your physician.
