Do you struggle with the mid-day slump? Nothing is more frustrating than having a wonderfully productive morning only to hit a wall around one or two in the afternoon. Even if you take a lunch break, it can feel impossible to fight the fatigue and brain fog that sometimes sneaks in during the afternoon hours.
You may be tempted to reach for an extra cup of coffee or tea, but caffeine only masks your fatigue. You want something to cure it. Simple lifestyle changes and introducing energy supplements can help you fight off the mid-day slump for good.
Here are six reasons you may be hitting a mid-day slump and some solutions that could help you stay productive all day long.
Know that although a mid-day slump can be frustrating, it is perfectly natural. Energy naturally ebbs and flows throughout the day. This is known as your circadian rhythm. It’s what prompts you to wake up in the morning with the sun and fall asleep in the evening. Most people find that their energy dips after lunch.
- Go for a quick walk after lunch to get your blood flowing and boost your energy.
- Close your eyes and meditate for five to ten minutes to help clear your mind and improve focus.
- Put on music you love and get up and dance to shake things up.
You aren’t getting enough sleep
Nothing will make you feel more tired than a poor night’s sleep. If you have trouble sleeping regularly, this problem will only compound. You can’t make up for a busy work week with little to no rest in one weekend.
In order to feel rested, you have to prioritize your sleep. Period.
- Turn off your devices at least an hour before bed. Blue light can suppress your body’s ability to produce melatonin, making it difficult for you to fall asleep.
- Have a bedtime you stick to and develop a bedtime routine.
- Avoid drinking caffeine in the late afternoons and evenings.
- Limit alcoholic beverages as they can negatively impact your REM sleep.
If you still struggle with insomnia, it may be worth talking with your doctor to find a long-term solution.
You have a deficiency in your diet
Even if you eat a balanced diet of plenty of fresh fruits and vegetables, you may still be deficient in key vitamins that promote energy in the body. B12 and vitamin D deficiencies are both widespread and may cause fatigue.
- You can do bloodwork with your doctor to determine if you are deficient in either of these vitamins.
- B12 supplements can improve energy levels if you are deficient but may not have much effect if you get enough B12 from your diet.
- Vitamin D supplements can help improve mental health and energy levels.
- You could also take a daily walk and soak up a little extra sunshine to increase Vitamin D.
Fatigue is often a symptom of dehydration. Most people simply do not drink enough water. On average, you should drink eight glasses of water a day. When you are dehydrated, your blood pressure drops, and less blood goes to your brain, which can cause feelings of sleepiness.
- Always have a glass of water in your workspace.
- Try using an app to track how many glasses of water you’ve had over the course of the day.
- Flavour your water with lemon or fresh fruit.
- If you feel particularly thirsty, use an electrolyte mix to help hydrate faster.
Our bodies produce energy at a cellular level when the mitochondria convert the food we eat into ATP. During this process, our cells release free radicals. Luckily humans have naturally occurring enzymes, like Coq10, which neutralise these free radicals to prevent oxidative stress.
Unfortunately, with age, the amount of Coq10 in the body diminishes. Cells cannot repair themselves as quickly as before, and free radicals cause oxidative stress. Even though this is happening at a cellular level, it will cause fatigue to come on faster and last longer than it did in your youth.
- Coq10 is present in the organ meat. Eat a lot, like a lot of liver
- Take MitoQ Coq10 supplements which have been specifically formulated to deliver Coq10 directly to the mitochondria to boost energy levels at the source.
Anxiety and mental stress
Stress is related to high levels of cortisol. Sometimes fatigue and brain fog is caused by a general feeling of stress and anxiety. This can impact your mental health, ability to focus, and sleep patterns.
- Talk therapy can help you find coping mechanisms when life feels a bit too much.
Ashwagandha is a herb common in ayurvedic medicine and is proven to help lower cortisol levels and improve energy levels.
Tommy Williamson did his degree in psychology at the University of Hertfordshire. He is interested in mental health, wellness, and lifestyle.