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Overcoming Your Midday Energy Slump

Do you find yourself yawing and reaching for sugary snacks or caffeine midafternoon? You are not alone. You may even be full of energy in the morning ready to tackle the day. But by midafternoon a wave of sleepiness hits you. You find it hard to keep your eyes open, or you find yourself yawning. Many people experience these late-in-the-day energy slumps, but you can take steps to prevent them. Here are suggestions to keep your energy flowing throughout the day:

Don’t miss breakfast

The best way to keep your energy level at peak performance is to start the day with breakfast. Skipping any meal affects your concentration. This makes it harder to solve problems. Missed meals also mean you miss out on nutrients. Often, people who skip meals end up overeating later.

Pick high-energy carbs

For a quick burst of fuel, choose foods high in complex carbohydrates. These are healthful sources of energy that digest the quickest. Go for whole-grain breads and cereals, fresh fruits, vegetables and vegetable sticks, pasta, beans, or brown rice. To hold hunger at away longer, choose protein foods that take longer to digest like nuts, peanut butter, or cheese.

Snack wisely

Instead of looking at snacks as extras, treat them as mini-meals that contribute to your overall nutrition for the day. Healthy snacks help provide fuel to keep your body going. Try fruits and vegetables to boost your intake of vitamins, minerals, and fiber.

Don’t overdo sugar

Eating sugar causes your blood sugar to rise rapidly. This can result in an energy boost. But when sugar is introduced into the bloodstream, the body also makes insulin. This lowers blood sugar levels. Sometimes the body over-adjusts itself, causing the blood sugar level to drop rapidly. Try to reach for fruit instead. Try apple slices with peanut butter or almond butter.

Sleep well

Getting enough sleep is very hard for adults and even tweens/teens these days but it is so crucial for overall health. Getting even an hour less of sleep can result in slower mental functioning the next day. Your reactions will be slowed and your memory may suffer. The average adult needs—but doesn't get—about 7 to 9 hours of sleep a night, according to the National Sleep Foundation. On average, a person over age 65 needs about 7 to 8 hours of sleep each night.

Drink Water

Your body needs a certain amount of water to function. When you don’t have enough water, everything slows down and becomes less efficient. Fatigue is one of the first signs of dehydration.


A good way to fight off tiredness during that midafternoon energy lag is to do some stretches or take a quick walk around the block. It will get the blood flowing. It also forces your senses to become sharper and more focused. Exercise increases your endurance and makes your cardiovascular system more efficient. This gives you more energy for doing simple daily tasks. Exercise also helps you sleep better, improves your mood, relieves stress, helps with weight control, strengthens bones and muscles, and lowers your risk for a host of diseases.

How do I prevent the afternoon slump?

  1. I include at least 5 serves of vegetables every day.

  2. I eat fruit.

  3. I aim to drink 6 to 8 glasses of water every day.

  4. I enjoy iron rich food sources.

  5. I practice breathe work to give myself more energy.

  6. I optimize my day. Tackle highest priority tasks first.

  7. I watch my sugar intake. Sugar crashes are real.

  8. I use essential oils to boost my mood and energy levels.

  9. I practice a technique called earthing/grounding. I go outside barefoot in the sunlight and let my feet soak up the energy of the earth. This can also help with stress and anxiety.

  10. Get out in sunlight. Natural vitamin D.

  11. Try a green tea or Matcha in the morning instead of coffee. Caffeine isn't necessarily a bad thing. If you can handle it without the jittery feeling and it doesn't keep you up at night go ahead and have that cup of coffee but make sure you're not using it as a crutch and reaching for a cup throughout the day.

  12. Play music. Music is a natural energy booster.

  13. Workout. Get your endorphins pumping along with your heart.

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