The 3 pm Energy Slump
It is mid-afternoon, your energy levels have hit the floor and the vending-machine is beckoning. But before you give in to that chocolate bar, try these tips to revive yourself while keeping your waistline intact...
Plan Ahead:
To fight tiredness in advance, eat a lunch that's made up of a moderate portion of slow-releasing carbs (bread or pasta) and a good portion of protein such as chicken. Follow with fruit and a pot of yoghurt for a lunch that will keep you going into the afternoon.
Watch Your Portion Sizes:
As well as containing more calories, a heavy meal will make you feel drowsy. Large carbohydrate portions also increase the production of a chemical in the brain called serotonin, which improves mood.
Have a Coffee:
Drunk sensibly, caffeine can be a friend rather than a foe. The best time to have a cup is half an-hour or so after your lunch, when it will help to increase your alertness levels through that post lunch dip. However, you won't benefit from caffeine pick-me-up if you're downing cups of coffee all day long, as you'll pretty quickly become resistant to its effects.Snack Clever:
It your low energy levels do not kick in until a good two or three hours after lunch, you probably genuinely do need a snack.
So have healthy ones to hand low-fat soft cheese, an apple.
Drink Water:If you are dehydrated you will feel more tired because dehydration affects energy levels. Keep a bottle of water on your desk and make a habit of sipping from it throughout the day.
Get Physical:
If you can, get in a 10-minute brisk walk when fatigue strikes. You will be burning some calories as well as invigorating yourself.
If nothing else, sneak in some easy stretches at your desk, or walk over to a colleague's desk instead of sending an email.
Go to Bed Earlier:
If you are sleep-deprived, the effects will be most obvious when your body hits a natural low. Getting to bed earlier tonight will reduce your chances of another sleepy afternoon tomorrow.
If All Else Fails...
If you still suffer from excessive daytime tiredness. It's possible you might have a medical problem such as anemia or an under active thyroid.
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