Tips for dealing with the afternoon slump

As I sit here writing this, I am noticing the little tug of the midday energy slump and wondering if there’s anything I can do to support myself during this time of the day?

While power naps work great for me (and more on napping later), not everyone has the freedom to take an afternoon siesta, so I wanted to come up with some other ideas that can help you manage the afternoon energy dip. I hope you find these helpful.

Tips for dealing with the afternoon slump

First, be gentle with yourself- can you structure your day in such a way that you do easier tasks when you might have the afternoon slump, allowing you to slow down a little during that part of the day?

Stay hydrated- dehydration can contribute to fatigue, so make sure you’re getting plenty of water throughout the day.

Have a light snack– a handful of nuts or a piece of fruit can help stabilize blood sugar levels and provide a natural energy boost.

Avoid a large lunch– focus on nutrient-dense foods to maintain steady energy levels throughout the afternoon but avoid a large midday meal which can take a lot of energy to digest.

Have a mindfulness break- try finding a quiet place, and take a few minutes to focus on slow, deep breathing. Or put on your headphones, close your eyes and listen to some calming music.

Get up and move– This is especially important if you engage in sedentary work. Make sure you get up and move around for a few minutes at least every 60-90 minutes. Take a short walk or do some stretching to invigorate your circulation and boost energy levels. 

Caffeine?– a small amount of caffeine might be helpful but remember that caffeine can stay in your system for up to 8 hours, so be careful about drinking it too late and disrupting your nighttime sleep schedule.

Napping– our circadian rhythm includes a natural dip in focus and energy levels around 2-3pm, so this might be the perfect time to take a short midday snooze.

Not everyone’s schedule allows for a midday nap, but if it does, you might be surprised by the many benefits of a little “power nap”.

Benefits of napping

Studies have shown that short naps of 10 to 30 minutes can improve alertness, memory, and mood. Napping can help reduce the effects of sleep deprivation, boost cognitive function and reduce the risk of accidents or errors. Regular naps have been shown to lower stress hormones, which can help reduce the long-term effects of sleep deprivation, such as high blood pressure and weakened immune function. Overall, napping provides a quick and effective way to refresh the body and mind.

Is napping right for me?
If you can take short 10-to-30-minute naps and feel refreshed by them, you are an ideal candidate for napping. However, if you end up going into a deep sleep lasting for 1-3 hours and you feel groggy when you wake up, napping is probably not a good option for you. Also, people who struggle with insomnia will have to be careful with even short afternoon naps because it might disrupt their nighttime sleep even more.  

Time it correctly 
If you’re going to nap, try to take your nap about halfway through your day to avoid having a hard time falling asleep at night. Also, consider setting an alarm to go off after about 20 minutes to make sure you don’t enter deep sleep.

The acupuncture nap
Have you ever received an acupuncture treatment during the early afternoon? Synchronizing a treatment with your natural energy dip is a great way to easily sink into deep relaxation, have a short nap and wake up feeling refreshed. 

I hope these ideas will help you with your afternoon energy slump. I'd love to hear if you have other suggestions that work for you.