How to Cope With a Decaffeinated Day Slump
We all know this feeling: we had a productive morning, completed a few important things on our to-do list, enjoyed the benefits of some energy in the afternoon – and then boom . At about three o’clock we begin to move with the speed and sharpness of the mind of a calm hippopotamus. Closed eyelids, heavy sighs, zero enthusiasm for anything else – but still a few hours on the workday.
There is a biological reason for this. According to the Sleep Foundation , our circadian rhythms cause alertness to rise and fall during the day, and on average, people are most tired soon after lunch.
You need to do something to get energized, but what? While caffeine is always an option, due to its ability to disrupt sleep, it may not be the best option to invigorate you in the middle or late afternoon. Here are some more ways to get rid of the 3 p.m. discouragement.
Limit carbohydrate intake – and hydrate
To feel less sleepy, eat a low-carb, high-protein breakfast and lunch. Foods high in carbohydrates are quickly converted to glucose, which often leads to a spike in blood sugar levels, which inevitably leads to a drop. Common symptoms of a spike in blood sugar are fatigue, blurred vision, and headache. The same unwanted spike can occur after consuming pretzels, chips, candy, and sugary energy drinks. So if you’re feeling hungry, grab a snack high in protein, fiber, or complex carbohydrates like almonds, peanut butter, yogurt, or hummus.
And your mom was right: you need to drink more water. Did you know that even mild dehydration can hinder brain function? A 2018 study by Nina Stachenfeld, a senior research fellow at the Yale School of Medicine, found that “moderate water loss impairs memory and executive function” and that “drinking up to recommended daily levels improves cognitive function.” So don’t let anyone make fun of this 40 ounce water tie.
Work while standing (inhaling pleasant smells)
Ironically, people have found improved focus when working at a standing desk – or any other surface that can keep their computer at eye level while they remain upright – and even while chewing peppermint gum. Others believe in the beneficial effects of essential oils. Ryan Neinstein, a plastic surgeon in New York, says: “To get me up quickly during the day or after a workout, switching to peppermint oil can help replace an extra cup of coffee.” Concentrated aromas of sweet orange, lavender or rosemary essential oils are also recommended.
Turn off your phone early and get some sleep
It goes without saying – but we’ll remind you anyway – that the average healthy adult needs seven to nine hours of sleep per night to achieve maximum functionality, and about half of us don’t. Even an hour less can reduce mental acuity. So if you really want to make your day unforgettable, don’t give up hay early.
By the way, the blue light emitted from our computers and phones interferes with our sleep , as it can suppress the natural production of melatonin, the brain chemical that makes us sleep. Unfortunately (and we’re upset about it, just like you), these marathon bedtime scrolling sessions on TikTok have to go through.
Move your body for 15 minutes
If you don’t have time to go to the gym or go for a run ( which will raise endorphins and improve mental focus ), there are still a few “quick” ways to generate more daily energy. Research has shown that short periods of physical activity are more effective than caffeine in boosting energy. Whether it’s a brisk walk outside, climbing stairs, jumping from a springboard, or stretching (preferably in the sun), even a little movement can help deal with the midday slump.
Put on music and meditation
Just as music can motivate you while exercising, it can also take your brain out of the midday haze. Listening to tunes increases your concentration – and it can inspire you to swing and dance, killing two energizing birds in one shot. Several minutes of meditation has also been shown to increase oxygen consumption and improve concentration. (The only trick is to stay awake as soon as you close your eyes.)