It’s common to experience a dip in energy and productivity after your lunch break at work.
Often referred to as the afternoon slump, this period of fatigue can impact motivation and work performance. However, knowing how to prevent or overcome it can help you stay focused and productive throughout the day.
The afternoon slump typically occurs between 1-3pm, bringing a drop in energy, motivation, and concentration, often leading to feelings of tiredness and difficulty focusing.
However, Matthew Kelly, Founder of Spacegoods shares expert insight on how a well-structured morning routine can set you up for sustained energy throughout the day, helping you to beat the dreaded afternoon dip:
Prioritise quality sleep
A lack of sleep significantly affects performance. It’s no secret that a good night’s sleep helps you wake up feeling refreshed, reducing the risk of sluggish mornings and energy crashes later in the day.
Adults should ideally aim for seven to nine hours of quality sleep each night while maintaining a consistent sleep schedule. This includes reducing screen time before bed and creating a calming bedtime routine to fully wind down.
Hydrate first thing
Dehydration is a key contributor to the afternoon slump, often leading to fatigue. Starting your day with a glass of water helps rehydrate your body after sleep, supporting brain function and concentration throughout the day.
Swap out your morning coffee
While many people rely on coffee for a quick energy boost, it can lead to an afternoon caffeine crash due to its effects on cortisol and blood sugar levels. Instead, consider trying:
- Mushroom coffee – Blends that specifically incorporate lions mane and cordyceps mushrooms promote focus, energy and mental performance and provide energy and cognitive benefits without the jitters.
- Matcha – Provides a more sustained and stable energy boost as it contains the amino acid L-theanine, which slows down caffeine absorption and promotes a calmer, more focused state.
- Herbal tea – Caffeine free herbal teas such as peppermint, rooibos, or ginger tea provide hydration and gentle stimulation without the highs and lows of coffee.
- Protein rich smoothie – Offers lasting energy without the need for caffeine.
Fuel your body with slow-release energy foods
Maintaining steady energy levels throughout the day is easier when opting for complex carbohydrates that release energy gradually, rather than refined sugars that cause spikes and crashes. Good choices include:
- Whole grains – oats, quinoa, brown rice
- Legumes – lentils, chickpeas, beans
- Nuts and seeds – almonds, chia seeds, flaxseeds
Incorporate fibre-rich foods into your diet
Fibre is primarily found in plant-based foods such as fruits, vegetables, whole grains, and legumes. It helps slow digestion, stabilising blood sugar levels to prevent energy dips. Additionally, fibre supports gut health, which plays a vital role in overall energy levels.
Increase B12 intake
Vitamin B12 plays a crucial role in red blood cell formation and energy production, and a deficiency can lead to fatigue and sluggishness. You can get B12 from sources such as eggs and dairy products, fish and lean meats, fortified plant-based milk and cereal, and supplements (particularly recommended for those following a vegetarian or vegan diet).