11 Tips To Beat Your Afternoon Energy Slump


Some of us wake up full of energy ready to start the day. While others may start off feeling tired and only continue to get more and more tired as the day continues on. Either way, nearly all of us experience the notorious afternoon slump.

When 3 p.m. strikes you know the feeling. The yawning begins as you struggle to keep your eyes open and your mind focused. You may reach for a quick pick-me-up like candy or your favorite caffeinated beverage, but what if you could take steps to prevent these energy lags all together? Here are some simple ways to keep your energy flowing throughout the day.

Don't miss breakfast

The best way to keep your energy level at peak performance is to start the day with breakfast. Skipping any meal affects your concentration, which makes it harder to solve problems. And missed meals mean you miss out on nutrients and end up overeating later.

Pick high-energy carbs

For a quick burst of fuel, choose foods high in complex carbohydrates. These are healthful sources of energy that digest the quickest. Go for whole-grain breads and cereals, hummus, fresh fruits, vegetables, pasta and rice. Even spring rolls or burritos can do the trick. To really keep hunger at bay, choose protein foods that take longer to digest like peanut butter or cheese.

Snack wisely

Instead of looking at snacks as extras, treat them as mini-meals that contribute to the overall nutrition for the day. Snack on fruits and vegetables to boost your intake of vitamins, minerals and fiber. Choose plain nonfat yogurt or café lattes made with skim milk to get protein and calcium. When you snack, keep variety, moderation and balance in mind.

Choose low-fat

Fat takes a long time to digest and makes the body feel sluggish. Most junk food is high in fat and/or sugar. Instead of buying chips or cookies from a vending machine at work, plan ahead and bring healthy foods for snacks.

Don't overdo on sugar

Eating sugar causes your blood sugar to rise rapidly. This can result in an energy boost. But when sugar is introduced into the bloodstream, the body also makes insulin. This lowers blood sugar levels. Sometimes the body over-adjusts itself, causing the blood sugar level to drop rapidly. This explains the drop in energy some people experience about 30 minutes after eating a sugary snack. Fresh fruit or juice offers natural sugars that can satisfy your sweet tooth without any energy lag.


Getting even an hour less of sleep can result in slower mental functioning the next day. Your reactions will be slowed and your memory may suffer. The average person needs — but doesn't get — about 7 hours to 9 hours of sleep a night, according to the National Sleep Foundation.

Tank up on fluids

Your body needs a certain amount of water to function. When you don't have enough water, everything slows down and becomes less efficient. Water is best, but other liquids, like milk, juice, or the water in solid foods, will also do the trick.

Get a caffeine boost

Caffeine is a stimulant, so it will give you a temporary energy boost. As long as you keep your caffeine intake moderate — about the equivalent of 2 cups to 3 cups of coffee (200 mg to 300 mg of caffeine) a day — caffeine doesn't do any harm to most healthy adults.

Develop an active life

Exercise increases your endurance and makes your cardiovascular system more efficient. This gives you more energy for doing simple daily tasks. Exercise also helps you sleep better, improves your mood, relieves stress, helps with weight control, strengthens bones and muscles and lowers your risk for a host of diseases.

Break for fitness

A good way to fight off tiredness during that afternoon energy lag is to do some stretches or take a quick walk around the building or parking lot. It will get the blood flowing. It's also forcing your senses to become sharper and more focused.

Make it custom

Start by incorporating these easy habits into your daily routine to promote healthier, lasting energy. And to ensure that you’re not only boosting energy, but also overall health, invest in a nutrition consultation and work with a registered dietitian to develop a customized diet just for you. Your diet impacts how you look and feel each and every day, why not make the most of it?

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