How to Beat a Mid-Afternoon Slump

Afternoon fatigue, also known as the mid-afternoon slump, is a common concern and complaint. Drowsiness can affect work performance and safe driving, and can be frustrating to cope with. Many people reach for candy or caffeinated soda for a temporary solution when there are better ways to resolve fatigue. Examining choices made earlier in the day, then making a few meal and lifestyle changes, is often enough to beat the afternoon slump.

Instructions

• 1

  Sleep well the night before work. Skipping a few hours of sleep will affect your ability to function properly the next day, and increase the likelihood of afternoon fatigue.

• 2

  Eat a good healthy breakfast. If you are not getting proper nutrients in the morning, you are more likely to have decreased energy later. Skipping breakfast will also increase your cravings for fatty foods and overeating at lunch, both of which will cause fatigue later on. Good breakfast choices include whole grain toast, whole grain cereal, juice, fruit, cheese and coffee with skim milk.

• 3

  Exercise in the early afternoon. Regardless of whether you are at home, at work or at school, make some time for brief exercise. It can be as simple as taking a walk around the office complex, school grounds, or backyard. Getting outside in the brisk air is invigorating, but if you must stay inside, moving around the office more or stretching are good choices.

• 4

  Eat a low-fat, high-protein lunch. Stay away from fatty or deep fried foods and simple carbohydrates, like regular bread, noodles and chips. It is especially important to reduce sugar; therefore, avoid soda pop, candy or cakes at lunch time. All of these foods will give you an initial energy rush, but cause a "sugar crash" later on, resulting in fatigue. Eat whole grain carbohydrates mixed with proteins for an optimal lunch, such as chicken along with either whole grain pasta or a green salad, or in a whole wheat sandwich.

• 5

  Bring healthy snacks from home to work or school. Often when hunger strikes, people head to the nearest vending machine loaded with sweets and salty chips. These foods will not help with afternoon fatigue, so it is best to anticipate ahead of time by bringing snacks form home. Pack fruit, cheese, nuts, yogurt and veggies to eat during the day.

• 6

  Drink plenty of water instead of sweetened juices or soda pop. Dehydration can cause fatigue, so it is important to drink plenty of water during the day. There is a lot of hidden sugar in juice blends, lemonades and energy drinks; it's best to choose water or unsweetened tea instead.