5 Natural Ways to Boost Energy and Beat the Midday Slump

Written by: Claudia Haller NBC-HW

Do you ever get tired and sluggish during the middle of the day? Do you feel like you need something to help you focus on your work or stay alert? If so, you're not alone. Many people experience what's commonly known as the midday slump, a period of low energy and productivity that typically occurs in the early afternoon. ​

​What do you typically do when you get hit with the midday slump? Most people head straight for the coffee machine. An afternoon coffee can give you just enough energy to get through the rest of the day without laying awake in your bed itching to fall asleep. However, there are several more natural ways to beat the midday slump. Here are a few suggestions for healthier ways to boost your energy levels without relying on caffeine or other stimulants.

Take a Quick Walk
One of the best ways to beat the midday slump is to get moving. Taking a brisk walk for just 10-15 minutes can help to increase blood flow and oxygen to the brain, providing an instant energy boost. Exposure to sunlight during your walk can also help to regulate your circadian rhythms and improve your mood. If you're unable to go outside, consider walking up and down a flight of stairs or doing a few simple exercises to get your blood flowing.

Light Exercise
If walking isn’t an easily accessible option for you, there are many other low-intensity forms of exercise that can boost your energy. For starters, there is a plethora of low-intensity cardio videos on YouTube that are designed to boost your energy. When I’m exhausted and my brain is scattered in the afternoon, I love to relax with a 10-20-minute yoga class. Taking a yoga class in the middle of the day is like a mindfulness shot of espresso. Not only does the movement increase blood flow and oxygen to the brain, it allows you to focus on your mind-body connection and reset for the rest of the day.  

Eat a Healthy Snack
Another natural way to boost your energy levels is to eat a healthy snack. To me, the ideal afternoon snack used to include coffee and a little something sweet. However, I’ve learned the hard way to avoid processed foods and sugary snacks, as these can cause a crash later in the day. Instead, eat nutrient-dense snacks like fruit, nuts, or raw veggies. Examples of healthy alternative afternoon snacks include trail mix, bananas, yogurt, nuts, berries, and hummus. These snacks provide sustained energy and won't cause a sugar crash, allowing you to stay alert and focused for longer.

Drink Water
Dehydration can lead to feelings of fatigue and low energy levels. Water fuels your brain and body; therefore, It's essential to stay hydrated throughout the day. I highly suggest you keep a water bottle nearby and aim to drink at least 8-10 glasses of water per day. If you are often dehydrated, it is imperative to catch the habit sooner rather than later. Being dehydrated is disruptive to your sleep and insufficient sleep may increase your chances of being dehydrated the following day; it is an endless cycle! If you're feeling particularly sluggish or you just get tired of drinking water, you can even add a slice of lemon or lime to your water for an extra energy boost or flavor.

Get Sunlight
Getting sunlight during the day is important, especially if you work indoors. Exposure to sunlight is essential for regulating your circadian rhythms and maintaining healthy sleep patterns. For those of you working in an office, take breaks outside or position yourself near a window to get some natural light. For those of you who spend your day working from home, make a conscious effort to either go for a walk or relax outside once a day. I know it can be easy to get bogged down with everything you have to do around the house, but don’t trap yourself inside! Being outdoors helps to improve your mood and increase your energy levels.

Practice Deep Breathing Techniques
Deep breathing techniques, such as diaphragmatic breathing, can help to increase oxygen flow to the brain and promote relaxation. When you're tired or stressed, focus on your breath for a few minutes. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this cycle for a few minutes to feel more alert and focused.

There are several natural ways to beat the midday slump and boost your energy levels. In order to prevent and handle these slumps, try taking a quick walk outdoors, fueling and hydrating properly, and practicing deep breathing techniques. Using these techniques, you can stay alert and focused throughout the day without relying on caffeine or other stimulants.

If you are interested in these suggestions and you need help planning them into your days, then working with a coach might be the perfect solution for you.  During a strategy session, we will discuss your goals and come up with a plan that is tailored specifically for you. If you are ready to take action and create balance in your busy life, click here now to schedule your free call.
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