Drinking caffeine at 3 pm can help you stay awake for work, but it can make it difficult to sleep at night. Instead, drinking enough water, eating a protein-rich breakfast, going for a walk… can help you stay alert and boost your energy levels.
After a long productive morning, you have lunch and you feel ready to start the afternoon by finishing the rest of your work… until, suddenly, the situation drops at 3 p.m. plummeted.
You feel a little sleepy, the morning energy in your body is gone and you want nothing more than to turn off your computer screen and take a long nap. If you can’t do that, you can have a cup of coffee.
While this will help you stay awake and get through the rest of the day, it will also keep you up late and have trouble sleeping at night. Instead, try some of these ideas to boost your energy in the afternoon without caffeine.
Eat a healthy breakfast and a small lunch
To avoid fatigue, make sure you eat a healthy breakfast and lunch. Choose a breakfast that’s high in protein and low in carbs, then aim for a smaller lunch.
Eating a healthy breakfast and lunch can boost your energy levels.
Research shows that a well-balanced breakfast provides energy slowly throughout the morning, rather than all at once, which can lead to a slump in the day. A breakfast high in carbs can lead to a spike in blood sugar, leading to a loss of energy later (like at 3 p.m.).
Research has also shown that eating a large lunch can cause the body to produce serotonin, which makes you feel tired. Try to keep your lunches small and packed with energy-boosting foods, like nuts, eggs, or beans.
Drink enough water
It’s perhaps no surprise that not drinking enough water can make things worse after lunch.
Studies from the University of Connecticut have shown that even a loss of 1.5% of normal water intake can lead to fatigue and inability to concentrate. Researchers say that women are especially susceptible to this condition. So make sure you’re drinking water throughout the day.
Be sure to drink enough water throughout the day.
Go for a walk
When you feel your eyes begin to close, close your computer and go for a walk. Just going for a walk for 10 or 15 minutes is enough to give you an abundant source of energy, even more than you would get from coffee.
A study published in the scientific journal Physiology & Behaviorcompared the effects of daily caffeine consumption with short periods of physical activity (like walking). The researchers found that these short-term activities, like walking up and downstairs, were more effective at increasing energy levels for people with chronic sleep deprivation.
Listen to a favorite song
When you start to feel drowsy, put on some favorite music, especially if it’s upbeat and upbeat.
Research has shown that the feel-good chemical dopamine is found to be 9% higher in people who listen to music they love. Uplifting music is best for boosting alertness and attention.
It sounds weird, but chewing some gum can boost your energy. A series of studies have looked at how chewing gum affects a person’s mood, and researchers have found that it can enhance alertness and maintain attention.
Chewing gum can increase alertness and improve mood.
Step away from the desk
If you can’t go for a walk outside, at least give yourself a few minutes to get away from your workspace. Stand by the window, go up and down the stairs, or even just take a walk in the office or into another room.
Studies show that simply getting out of your desk and walking around the room can make you less drowsy. Research shows that people who go outside report feeling more relaxed and in a better overall mood, according to Women’s Health.