How to beat the afternoon slump at your desk - Katie Fischer Sleep Consultancy

How to beat the afternoon slump

We all tend to experience a natural dip in energy around 1-4pm linked to our circadian rhythm when cortisol levels drop temporarily, before we reach a peak of alertness again before dinnertime.

Here are 10 tips and tricks to help you ward off an afternoon slump

Dehydration can increase brain fog and fatigue, so keep well hydrated throughout the day

Take a lunch break away from your desk

Keep moving in regular short bursts, even if it’s just a few mins of walking it out, some stretches or isometric arm and legs exercises every hour or so

Get outside for a walk or open a window – fresh air and natural daylight will perk you up straight away

Plan your day so that you avoid monotonous tasks during this time

Protein at lunch increases dopamine – avoid a heavy starchy lunch as this may make you feel more sleepy

Use a strategic mid-morning or lunchtime caffeine drink but avoid within 8-10 hours before bedtime so there's time for the stimulant to leave your system

Re-energise with the scent of peppermint oil or a rosemary plant, or try brushing your teeth with some minty toothpaste!

Pre-empt your regular fatigue window with an energy-boosting snack, such as a piece of dark chocolate or handful of nuts

Be aware that fatigue is also affected by low mood and not just from sleep loss