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How to avoid feeling tired and sleepy in the afternoon at work.

Possible causes of afternoon tiredness and simple guide to stop feeling tired and sleepy with no energy during the day.

Simple ways to get over afternoon tiredness!

Photo by Anna Shvets from Pexels


Are you wondering why you always feel tired and have no energy, especially in the afternoon?

You might be experiencing what we call as afternoon tiredness/slump! According to The Balance Careers, "Afternoon slump" is a term used to describe the sleepy and sluggish feeling that comes on in the afternoon, usually between the hours of 1 pm and 3 pm.

What may cause your afternoon tiredness?

  • Having not enough sleep

  • Overweight or Underweight

  • Physical illnesses/disorders such as: anaemia, coeliac disease or underactive thyroid

  • Mental health issues such as depression or stress

  • Physically unfit

How to solve your afternoon tiredness:

1. Sleep

Some ways to improve your sleeping habits and sleeping qualities:

  • Sleep and wake up at the same timing everyday (including weekends)

  • Do some relaxation before bed through meditation or yoga, etc.

  • Stay away from having heavy meal before bed

  • Refrain from drinking caffeine and alcohol at night

  • Avoid using your phone/screen at all before bed or filter out the blue light

  • Prepare a comfy bedroom with a cool temperature

  • A comfy and supportive mattress is needed

  • Only use your bed for sleeping

Tips: Taking a short nap in the middle of the day is useful for improving productivity and lessening your afternoon slump!

2. Nutrition

  • Hydrate yourself with plenty of water!

Dehydration can result in afternoon fatigue and cognitive impairment which will affect your productivity level. It can also cause headaches.

  • Increase intake of healthy fats and cut out your carbs intake.

  • Avoid processed carbs/unhealthy foods

A study has found that sugary food will give you the initial increase to energy (sugar rush) but an hour later, you will experience a crash (sugar slump), making you even less productive than before.

Tips: Instead of eating chocolates or chips, try healthier snacks like berries, nuts or vegetables to munch during the day to keep your energy levels consistent!

  • If it is possible, prepare your own lunch box from home with low carb meals such as eggs, lean meats or leafy greens.

  • You can try to take food supplements that enhance your brain nutrition and improve brain health as well.

3. Exercise

  • Exercise regularly.

Tips: consider doing 2.5 hours of moderate aerobic activity such as cycling or brisk walking every week.

  • From time to time, get up at your desk and stand instead of keep sitting down. Do a bit of exercise. Just a quick one!

  • An hour of your lunch can be used to spend half an hour relaxing or by having a brisk walk for 30 min.

  • Being fitter will generally reduce your afternoon tiredness and help your cognition so you may think more clearly.

4. Working habits

  • Take short breaks from your computer screen from time to time to reduce eye strain/fatigue.

Tips: take 5 mins break every hour from intensive computer work.

  • One way to stay alert and productive is to switch to a different task, especially when you find your previous task is a little monotonous. By doing so, it will re-energise your ability to focus.

Share this article with your friends if you find it helpful!


References: Brainzyme (website) The Balance Careers (website)

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