Most people are familiar with the afternoon crash. That midday slump leaves you tired and barely able to function. However, fatigue like this doesn’t need to ruin your day. There are some simple steps you can take to overcome the 3:00 slump in your work day. Here are a few.
Change Your Diet
Many times the things people eat to boost their energy are actually contributing factors to the 3:00 o’clock slump in your work day. If you’re like most people, who may actually reach for coffee, sugary soda, and a pastry or candy bar to get you through the rest of your day. However, these foods cause your blood sugar to go crazy and by the time the afternoon rolls around, you feel the crash.
Instead of eating foods loaded with sugar and carbs, choose a diet that offers the blood a steady stream of nutrients and calories. Opt for hard-boiled eggs, string cheese with an apple, or an energy shake made from tofu as snacks. Use these high-protein foods to augment an already healthy diet. Additionally, some people find that their blood sugar levels remain higher if they five or six small meals instead a few large ones. Finally, don’t avoid the obvious; make sure you eat lunch everyday. Good nutrition and a dose of healthy calories ensure that you won’t have a blood sugar crash later on.
Get Up and Move
Regular exercise helps increase the blood flow and helps you regain some of the energy you’ve lost throughout the day. If you have an afternoon break of 15 to 20 minutes, lace up your walking shoes and head out the door to a nearby park or climb the office stairs a couple of times. The added activity will keep you going for the rest of the day.
Get Enough Sleep at Night
Sometimes we are tired during the day, because we don’t sleep adequately at night. Most people need more sleep than they usually get, so try adding some extra Zzzzz’s to evening routine. If you’re not sure how much sleep you need, go to sleep at your normal time on your day off and sleep until you wake up in the morning. Do this for a couple of days to see how many hours you sleep naturally. Once you know the number of hours you need, start adding hours to your evening slumber.
Additionally, make sure that you have a good mattress and adequate ventilation in your room. Discomfort with these or any other factors like noise will challenge your ability to sleep as well.
Drink Lots of Water
A hydrated body is a body that has energy. Although many people think that they’ll know when they need more water, they often don’t and as a result don’t drink enough. If you’re one who doesn’t drink a lot of water and instead drinks gallons of coffee, try adding more water to your day. Keep a large bottle near you at work at all times and fill it six or eight times throughout the day. It may seem like a lot at first, but you’ll reap the benefits.
Vitamins, Vitamins, Vitamins
The body needs more nutrients than we often give it. If you find that you have poor eating habits because of your busy work schedule or because you don’t always eat right, try adding a daily multi-vitamin to the mix. A lack of vitamins like the B vitamins as well as insufficient iron makes you feel fatigued. Vitamins help you replace what you don’t get in your diet.
All of that said, a vitamin regimen works better if it augments an already healthy diet. So if you find yourself crashing at the end of the day, make a plan to change your diet so that it supports your energetic lifestyle rather than detracting from it.
The dreaded 3:00 o’clock slump is something that most people have experienced throughout the course of their lives. While it may be nice to fantasize about being able to take an afternoon nap like you did when you were a kid, this isn’t always possible. However, if you change a few of your normal habits, your midday slump can become a thing of the past, allowing you to free up more of your energy and get more things done during your workday.
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