We’ve all been there. Eyelids closing during a mid-afternoon call or scrolling on your phone when you should be finishing up a report. It can sometimes feel like when 2 pm hits, all the concentration and productivity we ever had has gone out of the window.

Well, you’ll be relieved to hear that you’re not alone in this feeling. In actual fact, there’s lots of science behind why we have these energy drops and understanding them is the first step towards fighting back. Essentially, your body programs in this mid-afternoon slump—it’s all to do with your circadian rhythms and hormone levels.

The good news is that there are plenty of techniques you can implement to make those important afternoon meetings feel easier and more productive. Let’s get into it.

Understanding Afternoon Energy Slumps

Our energy follows a natural circadian rhythm controlled by our internal body clock. Found in our brains, it regulates cycles of alertness and sleepiness by reacting to light changes in the environment. The sun’s light affects the release of sleep hormones, impacting how tired you feel during the day. A typical energy rhythm sees peak alertness being hit around 2-3 and 9–10 hours after first waking up. This explains the mid-afternoon slump that many people experience.

Several lifestyle factors can influence when your body releases melatonin, which also impacts your natural rhythm. Your sleep schedule, diet, exercise and light exposure all play a key role in regulating your rhythm. Not respecting these natural rhythms can lead to mental and physical exhaustion as drained energy levels lead to lowered mood and productivity.

Energy Boosting Nutrition Tips

Do you often find yourself feeling particularly sluggish after a big lunch? Careful consideration of your diet, in particular the timing of your food, can drastically improve your energy levels. Some studies suggest that eating smaller meals throughout the day can increase energy levels.

Highly processed foods may also cause a drop in your energy levels. Preservatives, additives, sodium, trans fat, and added sugars don’t provide your body with the nutrients and vitamins it needs to be productive. Introducing fruit and vegetables, lean proteins, nuts, and grains into your diet both as a snack or as part of a meal is a great way to increase your energy naturally throughout the day.

Avoid high-sugar lunches, even if you feel a spike, a crash will come shortly after, leaving you lacking motivation throughout the afternoon.

What you’re drinking is influential too. The power of hydration cannot be underestimated. Whilst water doesn’t provide energy in the same way as food, it helps facilitate energetic processes in the body. A hydrated body is a functioning one. Stay away from caffeine at least six hours before bedtime to ensure it’s not a detriment to your sleep quality. If you want a hot drink, opt for a green tea over a coffee later in the day.

Movement and Stretching Exercises to Boost Energy

It can be easy to fall into the trap of sitting in the same position at your desk all day every day, with 77% of Australians claiming they don’t even break for lunch. But despite most people doing it, it’s not good for us at all.

Taking movement breaks throughout the day can boost your energy, productivity, and overall well-being. Sitting down for too long can cause your body to become stiff and slow down your mental sharpness. Taking intentional breaks can refresh and reset your brain and provide a well-needed moment of relief from the screen.

You don’t need to do anything intense during these breaks. A simple 5-minute walk (ideally outdoors) can be enough to get your blood pumping again and rejuvenate and invigorate you for your next block of work. If you can’t make it outside, try doing some jumping jacks by your desk or take a minute to stretch.

Mindfulness Techniques to Stay Focused

According the to Mayo Clinic, our bodies can interpret stress as a threat to survival, causing the brain to release stress hormones into our body. An overproduction of cortisol can lead to increased mental fatigue, making concentration difficult and making it harder to remember details and process information efficiently.

Implementing stress-reducing techniques in the workplace is essential for lowering cortisol levels and increasing energy. Try deep breathing, meditation or quick mindfulness exercises throughout the day. These can be particularly helpful before or after important meetings or calls.

Optimising Your Environment for Productivity

Headspace promote that a clear space is a clear mind. Before commencing your work day, make an effort to tidy your desk and workspace. The more clutter you can see around you, the higher the chance of distraction, and we know by now the impact this can have on our energy levels.

Adding energising touches such as scents or plants to your space can also help boost your energy. Additionally, making an effort to adjust lighting and temperature throughout the day as it naturally changes can reduce drowsiness. If your work space is too hot, the blood vessels in your body expand, which slows down your blood pressure and reduces blood flow to the brain, making you sleepy and at risk of being unproductive.

If you’re still not feeling motivated in your space, maybe it’s time for a refurbishment. Research suggests decorating your office with light blue tones can promote wellbeing and efficiency in the workplace. It’s said to be particularly beneficial to those working in fast-paced environments because it’s stress relieving and doesn’t interrupt focus.

Power Naps and When to Use Them

If you’re able to master the art of the power nap, it can be a beneficial addition to your energy toolkit. The sweet spot is between 10–20 minutes, which is long enough for a quick rest but not so long that you fall into a stage of deep sleep. Early to mid-afternoon is the optimal nap time. Taking too long of a nap too late in the day can impact your ability to get a good night’s sleep later on.

Building an Energy Management Routine to Beat the Slump

Everyone’s susceptibility to the 2 pm slump is different and may also change over time. We recommend trialling a range of techniques to find what works best for you, your body and your workplace.

Our Energy Management course is packed with evidence-based strategies that you can utilise and apply to enhance your own energy levels. All participants of our energy management course will leave with a personal energy management audit—ready to take on everything their circadian rhythm can throw at them.

Contact the team at Priority Management today to learn more about how we can help you master your energy levels once and for all.