It’s 3 p.m. You face at least a few more hours of work but you’d rather take a nap than focus. It’s the midday slump, that dead-energy zone, where focusing on work is a challenge.
There are many ways to get through that mid-afternoon energy dip. Follow these tips to keep your energy from running on empty:
> Get away from it all
Just stepping away from your desk — visiting a colleague or going for a short walk outside — can top up your energy reserves, according to Kevin Kelloway, Canada research chair in occupational health psychology in Halifax.
“Do something that gets you up and moving,” Kelloway says. “We’re not meant to just sit for long periods.”
> Stretch it out
If you can’t leave your desk, be sure to build in reminders to stretch at regular intervals. Simply doing a set of desk stretches — stretching your arms, your legs and your back — every half hour or so will help preventing strain, Kelloways says, which otherwise may get worse as the day progresses.
> Snack strategically
Doug Cook, a dietitian in Toronto, says incorporating protein, fibre and fat into every meal or snack makes for a more even rise in blood sugar throughout the day. A salad alone, Cook says, while healthier than other lunch choices, is not enough to maintain energy. Drizzle it with an olive-oil based dressing and throw in some protein, such as cheese, to make it more energy-efficient.
Brooke Bulloch, dietitian and owner of Food to Fit in Saskatoon, says the symptoms of the midday energy drain all point to the brain demanding fuel or glucose. While candy and sugary snacks will provide a temporary boost of glucose (sugar), the effects will be short-lived.
The best dietary strategy to combat midday fatigue is to reach for sugar in a form that takes longer for your body to break down — complex carbohydrates. Complex carbos are present in whole grains, fruits and vegetables.
Cook warns against giving in to the brain’s demands for carbohydrates alone. “A carb-heavy snack,” he says, “can cause a feeling of sleepiness.” Foods such as bagels, muffins and donuts are high in carbohydrates.
>Avoid the “grande”
Caffeine works best when you take a small dose (175 ml-230 ml) at a time, according to Cook, who advises his clients to spread out their coffee consumption. Two or three small cups a day is fine for most people, he says.
The good stimulant effects will be negated if you regularly drink more, as your body habuates to the caffeine.
> Structure tasks
Find out which tasks you do best at low ebb, and schedule them for your low-energy time of day. Everyone has a different pattern of working, according to Kelloway. Some people can’t face routine administrative work when they’re in low energy, while others prefer to schedule these tasks specifically for that time.
Try stacking your tasks — following a tedious job with work that’s more motivating — to keep energy levels from zapping out.