How to boost your energy level in the afternoon

Feeling lazy after lunchtime? Follow these tips for beating the afternoon energy slump.

Does this sound familiar? You’re going full steam ahead in the morning, plowing through work assignments or household tasks. You take a quick break for lunch — or maybe just grab something at your desk — and plan on getting right back to your routine. Instead, at about 2 p.m. you find your attention wandering and your focus flagging, and all you really want to do is take a nap. How can you get a quick energy boost to keep you going?

What’s Causing the Afternoon Slump?

First, you should understand where that sudden crash probably came from. “There seems to be a natural rhythm or set clock in our bodies, so many people tend to feel a little sleepy around 2 or 3 in the afternoon,” says Lona Sandon, RD, MEd, a spokeswoman for the American Dietetic Association and an assistant professor of nutrition at the University of Texas Southwestern Medical Center. “There seems to be something natural about this lull. Some cultures have the siesta, and people find that they’re more productive and better able to concentrate if they take time off after lunch and come back later.”

WebMD’s sleep expert, Michael J. Breus, PhD, author of Beauty Sleep, explains that midday sleepiness is like a miniature version of the drowsiness you feel just before bedtime. “It has to do with a dip in your core body temperature,” Breus says. “Right before you go to sleep at night, your core temperature begins to drop, which is a signal to the brain to release melatonin. The exact same thing happens on a smaller scale between 2 and 4 in the afternoon. It’s a mini-signal to your brain to get sleepy.”

But don’t blame it all on your body’s internal clock — your body makes you sleepy, but your own eating habits may make you fatigued — for a double whammy leading to a massive energy crash. “Often, people don’t fuel their bodies well enough when they start the day,” Sandon tells WebMD.

If you’re feeling sluggish in the early afternoon, ask yourself these questions:

  • Did I eat breakfast?
  • What did I eat for breakfast? (A cup of coffee doesn’t count.)
  • What did I eat for lunch? Was it from the vending machine?

Your answers may point to the problem. A cup of coffee on the run for breakfast and a candy bar from the vending machine for lunch may give you the quick jolt of sugar and caffeine you need to get started, but not the long-term fuel you need to keep going, Sandon says. “They will only help for a very short time, and it’s not enough to keep the body and brain functioning at their peak.”

Foods for an Energy Boost

If you want to beat the midafternoon slump, start first thing in the morning with a good-quality breakfast. (We lecture our kids about it, but how often do we take our own advice?) Most women should be eating about 300 to 400 calories for breakfast, and most men, about 500, says Sandon. Instead of coffee and half a Danish, try these options:

  • A bowl of cereal with skim milk and a glass of juice or piece of fresh fruit
  • Two slices of toast with peanut butter and a banana
  • An English muffin topped with a scrambled egg and a slice of low-fat cheese

“You need carbs to get your day going,” says Sandon. “The brain and muscles function best with carbohydrates to fuel them. And we know from other research that adding some protein to the carbs seems to boost concentration levels as well. You feel better, mentally and physically, when you’ve had a meal that combines carbs and protein.”

Sufficiently fueled by breakfast, you might feel like it’s OK to skip lunch or “just grab a salad” because you don’t have time or are trying to lose weight. “That’s a huge mistake people make at lunch — just having a salad with lettuce and a few vegetables,” says Sandon. “They don’t have protein with the salad, and then again they find themselves crashing in the midafternoon.”

So if you’re cruising through the salad bar at lunchtime, top the greens with some diced egg, beans or chickpeas, turkey breast, or cubed chicken to give yourself that protein fix. Or smear some peanut butter on your celery sticks.

And avoid lunches that are heavy in fat; they take longer to digest and sit in your stomach, feeling heavy longer. “That gives you a sense of low energy,” Sandon says. “The calories may be there to provide fuel, but the feeling of fullness leads you to feel sluggish.”

More Energy-Boosting Tips

But what if it’s too late to prevent the energy slump? You chugged down a latte for breakfast, ate a skimpy salad for lunch, and now you’re drooping over your afternoon reports. What can you do for a quick energy boost? Resist the temptation to hit the vending machines for a Diet Coke and a Snickers. Instead, try Sandon’s three-part solution:

  1. Get moving. Take a brisk walk, or better yet, find the staircase in your office building and do five or six flights to get your blood pumping and your body warmed up. In addition, taking your mind off what you’ve been focused on and getting a quick change of scenery (yes, even if it’s a stairwell instead of a computer screen) can help to re-energize you. If you don’t have a staircase handy, try doing some squats and lunges in your office, or keep a jump rope on the back of your door. “You want anything that gets you breathing a little quicker and moving the muscles,” Sandon says.
  2. Get wet. Take a drink of water, that is (don’t pour it over yourself). “A big glass of cold water — bottled, tap, or fountain, it doesn’t matter — can really refresh you,” says Sandon. “Adding a slice of lemon or lime can also perk you up.”
  3. Get fueled. “If you weren’t fortified well at breakfast and lunch, you need to take a moment and have a snack,” Sandon says. Good options include fresh fruit, trail mix with nuts, or whole-wheat crackers with string cheese. If you have to go to the vending machine, look for peanut butter crackers, a nice carb-protein combination.

Another option: shed some light on the subject. A study published in 2006 found that brief (about 20 minutes) exposure to a bright white light increased alertness and boosted the brain’s responses.” Melatonin can’t be produced in the presence of bright light,” Breus tells WebMD. “If you know you usually feel sleepy around 2:30 or 3 p.m., go out for a walk around 2:15.”

What about closing your door and taking a nap? It’s tempting. “Catnaps are great — unless you have insomnia. There’s evidence now showing that the last time you were asleep affects how long it takes you to fall asleep at night,” says Breus. But if you aren’t struggling to sleep at night, a quick catnap can help with that energy crash midafternoon. Just don’t sleep too long! The length of the nap will determine how good you feel. About 20 minutes works quite well, but much longer than that and you will wake up feeling terrible.”

Sources

SOURCES: Lona Sandon, RD, MEd, spokesperson, American Dietetic Association; assistant professor of nutrition, University of Texas Southwestern Medical Center. Michael J. Breus, PhD, founder, Sound Sleep Solutions; author, Beauty Sleep. Vandewalle, G. Current Biology, Aug. 22, 2006; vol 16: pp 1616-1621.

How to boost your energy level in the afternoon

Feeling that 3 p.m. brain drain? We’ve all been there and it sucks the productivity right out of your day. But instead of sitting at your desk trying to force yourself to focus, take a break, do something else. Sometimes all you need is a distraction to rejuvenate your brain and give you the energy boost you need to finish the day strong.

We asked members of the Young Entrepreneur Council to give us their tried-and-true tips for staying alert and productive in the sleepy post-lunch hours of the day.

1. Stand, or change your scenery.

At our headquarters, each desk is a convertible sit-stand desk. If I feel an afternoon slump coming on, I adjust my desk to standing and work on my feet—or I move to one of our open work areas. It provides mental and physical rejuvenation in the afternoon and helps keep me alert and focused.

2. Send a thank-you email.

The best way to combat a slump is by getting something done. Instead of tackling a tough issue that you’re likely to give up on midway through, send one sincere thank-you email to someone who has helped you on your journey. The exercise will re-energize you, reframe your thoughts toward gratitude, and give you the boost you need to tackle the tougher things on your afternoon to-do list.

3. Embrace it.

I find that I work well in the morning and at night. I used to beat myself up in the afternoon for being ineffective. Now I accept it. If I feel like going for a walk, I do. Reading sports news? Yup. If I have critical work and I just can’t do it, I know I’m in for a long night. But it’s better for me to be happy all day (resting in the afternoon and working later) than stressing.

4. Step back and reorganize.

The best way to beat the afternoon slump is to take a step back from work and reorganize. By going through everything I need to finish for the rest of the day, and determining my priorities for tomorrow, I am more focused on the bigger picture and can better address what needs to be done first.

5. Go on a brisk walk.

There’s nothing quite as invigorating as taking a brisk walk through a natural setting. If you have a park or natural trail nearby, take 10 or 15 minutes to walk quickly and with purpose. This energizes you so that you’re ready to hit your desk refreshed and ready to go.

6. Take a power nap.

It’s a physical thing that happens that notifies me when my body and brain have had enough. I tried power napping a few years ago and now it’s part of my daily routine. I nap from 20 minutes to an hour, maximum. It’s done an incredible job of boosting my afternoon energy levels. I can now squeeze out much more work during a time where my interest level previously died out.

7. Read.

I like to spend time with a good book or reading some interesting articles online. Just that mental redirection helps get past the brain drain from work and recharges me. It also stimulates new ideas I can use in my work.

8. Step away from the screen.

Eyestrain can make an afternoon work slump even harder to avoid. Do something that doesn’t involve a computer screen. Walk around your office or chat with an employee until you feel refreshed enough to get back to work.

9. Call a friend.

Sometimes, the best way to break out of an afternoon work slump is to step outside of the business world and connect with a family member or loved one. Don’t send them a text; call and spend 15 minutes catching up on lighthearted and fun topics of discussion. It can be very refreshing and just the jolt you need to get back to work.

10. Play a game.

It sounds silly, but it works to go a few rounds on some of my favorite video games. It relieves tension and distracts me from struggling with the same issues for hours. When I come back from an hour of getting lost in video games, it feels like when I start my day in terms of freshness and motivation to work.

11. Eat a smaller lunch and stay hydrated.

By eating smaller meals and staying hydrated, I can power through the afternoon slump effortlessly. I tend to opt for a smaller lunch by choosing something with more protein, healthy fats and less carbohydrates to avoid sleepiness. And the body needs water—multiple glasses per day. Staying hydrated will help increase your energy levels and assist you in combating fatigue.

How to boost your energy level in the afternoon

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In this episode of the Feel Good Effect, we’re talking about how to beat the afternoon slump with 12 science-backed, ultra-simple ways to boost your energy all-day.

How to Beat the Afternoon Slump: 12 Science-Backed Ways to Boost Your Energy All Day

About eight years ago, I was working 60-hours a week, was a new mama, and went to school full-time in the evenings, and let me tell you, I was exhausted.

The afternoon slump was next level and I was reaching for breakroom treats and pick-me-ups daily.

These 12 tactical ways to beat the afternoon slump are science-backed and applicable regardless if you are at a day job, out in the field, are a student, or still in quarantine, you can definitely take some of these and put them into practice right away.

This episode of the Feel Good Effect Podcast is sponsored by the Feel Good Effect book (yes, I sponsor my own podcast because that is how much I believe in this book).

The Feel Good Effect book comes out on September 1, 2020, and is available for pre-order now.

Two frameworks to help you beat the afternoon slump
1 | 4-R Framework (download the Essential Guide to Daily Wellness Routines )

The 4-R Framework is designed to help you create essential micro-wellness routines throughout your day.

I’m a huge fan of morning routines , but it’s also important to have these little wellness routines throughout the day so you can maintain focus and energy.

The 4-R framework breaks down these mini-routines into four parts of your day: (1) refresh in the morning, (2) revive in the mid-morning/day, (3) reset in the afternoon, and (4) rest in the evening.

With this framework, you’re putting investment into your energy earlier in the day to avoid the afternoon slump altogether, rather than putting a band-aid on it at 3 pm.

We want to make sure we are investing in our care, our energy, and our vitality.

“It’s not about more time, it’s about focused time”.

2 | 3-M Framework: Mind, Movement, & Meals

The 3-M Framework is a holistic way of looking at wellness, a coalescing of taking care of your mind, moving your body, and nourishing yourself for a well-lived, energy-filled life.

How are you incorporating mind, movement, and meals into your day?

Are you over-focusing on one at the cost of the others?

Invest small amounts of time for major payoffs.

You don’t need to spend more time to feel good and to reclaim your wellness, but it does need to be intentional and focused.

Tips for avoiding the afternoon slump
3 | Morning routine

You do not have to spend hours on a morning routine.

I invest 5- to 10-minutes in the morning answering some journal questions, drinking water and coffee, a facial massage, really just to send a message to myself that “I am worthy of care” and set myself up for success.

How to boost your energy level in the afternoon

How to boost your energy level in the afternoon
4 | Hydration

So much of what you feel like in an afternoon crash is related to dehydration.

It might be the least sexy tip out there, but it can make the biggest difference.

Start your day with water and drink it throughout the day (maybe drinking a big glass of water during each time of the 4-R routines).

5 | Eating lunch

If you’re finding yourself snacking throughout the day, I would encourage you to shift your mindset around the importance of lunch.

Eating a nourishing lunch is a radical act of self-care, showing yourself that you’re worthy of nourishment.

It doesn’t have to be fancy, I usually freeze extra soups or stews in mason jars and pull them out for lunch.

Eating lunch helps stabilize your blood sugar, specifically by incorporating protein, fat, and fiber (for more, check out Kelly Leveque and Sarah Adler on the FGE)

Oftentimes, the only meal prep I do for the week is lunch, and it helps a lot (for more, check out the Simplified Reset Program ).

6 | Caffeine connection

There’s actually a wide range of opinions when it comes to caffeine consumption.

I think it’s really just about paying attention to the caffeine connection, whether you’re drinking tea, coffee, soda, or another caffeinated beverage– just pay attention to it.

We all have different timelines for metabolizing caffeine, so it’s highly individual.

Pay attention to how it affects your body and try not to use it as a bandaid.

7 | Energy audit

For a week, try to keep track on paper or on your phone when your energy level is naturally higher and when you naturally need a rest ( Kate Northrup is a great resource for this).

Once you have an understanding of your natural rhythm, block your time around it to maximize the times that you are energetic.

We are not programmed to be on high energy 24-7.

How to boost your energy level in the afternoon
8 | Schedule a break

There is research to support taking an afternoon nap, but it doesn’t work for everyone.

Instead, consider scheduling a mid-afternoon reset for 5-, 10-, or 20-minutes.

Don’t underestimate the power of movement when it comes to reviving yourself, your mood, your outlook, and your energy.

Exercise is not just a form of burning calories or building strength, it has everything to do with mental clarity, perspective, focus, joy, and energy.

It doesn’t have to be something that you need to even change into workout clothes for or get really sweaty.

It might be a walk, taking the stairs, a 10-minute yoga or pilates video (I love Robyn Long’s Balanced Life program, use my discount code to save $20)

9 | Music

Music has so many science-based, mood-lifting effects (for more on this, listen to Kelly McGonigal’s interview on the FGE )

Consider putting together an afternoon playlist that you can put on to reset, maybe of calming, spa music, or pump-you-up music.

If you’re not in the mood to dance, just listen and let it soothe your soul.

10 | Sleep well

Your ability to get a good night’s sleep will fully affect whether you hit a midday slump.

The best place to start is with good sleep hygiene to make sure you sleep well.

Return to your sleep schedule and see what you can do to sleep a little better.

11 | Breathe in fresh air

Even if it’s stepping outside or opening a window, that fresh air will signal your brain to wake up.

12 | Intentional breathwork

Pay attention to your breathing.

  1. Inhale for three counts.
  2. Exhale for three counts.
  3. Repeat.
  4. Next level: extend the exhale for four counts.

That simple focus, mindfulness, will calm your nervous system and activate your parasympathetic nervous system (which is rest and digest) to help you deal with stress, build resilience, and ultimately have more energy.

(For more on breathwork, check out Ashley Neese on the FGE ).

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Eyelids drooping while you fight to stay awake?

Dreaming about that coffee/candy bar/energy drink to get you through the afternoon slump?

Look, I know dealing with low energy is an utter drag.

You can feel tired all the time… struggle with brain fog… Unable to concentrate and get important things done…

Even worse, most cures that people reach for—sugar and caffeine—do more harm than good. They give you a quick burst of energy, but then when the sugar and caffeine wears off, you crash.

Hard, I might add.

So instead, try these five surprising things to boost your natural energy levels:

Okay, drinking water isn’t revolutionary or anything, but it’s power to energize you cannot be overstated. Even moderate dehydration can tank your energy levels.

Most people are terribly dehydrated, and don’t even know it.

So pay attention to your thirst and the color of your pee (you want to see very light yellow), and you’ll be well on your way to more energy.

Yoga is great at fighting fatigue because of its deep breathing, various stretches, and focus on the here and now.

Even stepping away from your desk for a couple of minutes and getting into a few poses is enough to get your blood moving and oxygen flowing.

How to boost your energy level in the afternoonWe spend so much of our days staring at a screen, causing dry, strained eyeballs, headaches, and a zombie-like demeanor.

That’s why it’s a good idea to simply look away.

Next time you’re feeling fatigue in front of your computer, try staring at a spot 20 feet away, for 20 seconds, every 20 minutes.

When you come back to your screen, you’ll feel much more refreshed for the next 20 minute block.

Candy bars spike your insulin, dragging your energy right back down into the gutter once the sugar rush wears off.

So, I suggest grabbing some nuts instead. Almonds or peanuts are a great choice because they’re high in magnesium and folic acid—nutrients that are essential for energy and cell production.

How to boost your energy level in the afternoonChronic, low-grade inflammation and fatigue go hand in hand. Inflammation damages healthy cells in the body, which in turn lowers energy production.

If you’re experiencing poor digestion, painful joints, or puffiness around the eyes…

There’s a good chance that inflammation is to blame for your sluggishness.

Luckily, the things you do to fight inflammation ALSO fight fatigue, so it’s a double-whammy:

  • Eat anti-inflammatory foods such as olive oil, leafy greens, fatty fish, and berries.
  • Supplements like fish oil, curcumin, and alpha lipoic acid are all great inflammation busters.
  • Sleep – Your body heals and rejuvenates while you sleep so protect your bedtime at all costs.
  • Lower stress – Deep breathing, exercising, and meditation are all great ways to lower inflammation and re-energize your body.

There you have it!

Five awesome (and natural!) ways to fight fatigue and reclaim your life. Give one of them a try today and let me know how it works out.

How to boost your energy level in the afternoon

How to boost your energy level in the afternoon

No coffee needed here! The afternoon slump is a real thing. After a long morning, it can be difficult to keep your body and mind moving at the pace you would like. But, instead of reaching for caffeine — which can make things worse in the long run — there are a few tricks you should always have up your sleeve.

Psychology Today reports that most people are at their most alert between 8 and 9 in the morning. So, if you have important, detail-oriented tasks on your to-do list, it may be best to avoid saving them for the afternoon. Furthermore, ingesting a high level of carbs without enough protein can spell disaster for your energy levels as well. Instead of using sugar to pick you up at lunchtime, plan out a balanced meal with proteins and whole foods like fruits and vegetables, the outlet suggests. These will keep you full without zapping you of your energy.

For a healthy snack or lunchtime meal, Goop suggests adding bone broth to your day. Loaded with protein and no caffeine, the liquid offers a savory way to ingest your nutrients. The outlet also recommends getting some movement in. Whether it’s a stretching session or a walk around the block, gentle exercise can give you the energy you need to tackle the rest of your day. Using a standing desk may provide these benefits also.

Sometimes you just need more rest

How to boost your energy level in the afternoon

Even with all the energizing techniques in the world at your disposal, it’s sometimes no match for deep rest. If you’re noticing yourself nodding off or if you’re just not feeling up too much, take a nap. Psychology Today suggests keeping your midday snooze sesh to a cool 20 minutes for optimal effects. This way, you won’t get overly tired, but you’ll feel refreshed enough to take on the second half of your day. Note that there often isn’t a substitute for quality rest at night, however.

On those days that you can’t squeeze a nap in, try to get some rest in other ways. Slow down, do some deep breathing, listen to relaxing music or meditate. Goop also recommends slow stretching to give your body a little rest. Just make sure to wind down early at night to support your system and help your body recover.

Lastly, reach for your essential oils — a little scent can go a long way. Diffuse lemon oil or another energizing option to uplift your office or home, the outlet suggests. Do some facial gua sha or use an ice roller to wake up your skin and refresh your body. Don’t underestimate the power of physical stimulation!

How to boost your energy level in the afternoon

We’ve all felt the 2 p.m. slump slide in causing you to lose your focus on that important project you are working on. It seems to creep in without warning and can leave you zapped for the rest of the day. There are ways to combat this bout of tiredness while at the office so you can be more productive in the last hours of the day. Here are some ways you can boost your afternoon energy levels while at work.

Get Organized

When you feel your head start to nod, now is the time to take a break and refocus your thoughts. Try organizing your desk to take you mind off your reduced energy levels and allow your brain to shift gears for a second. This mundane task can help lift your spirits as you see a sense of accomplishment in your desk’s new appearance, making you feel energized in the process.

Got For a Walk

Combating your reduced energy levels with an afternoon walk. This will get the blood flowing and produce that much-needed dopamine to help you feel recharged. Even a 20-minute walk on your lunch hours is enough to help you recharge for the afternoon office hours and help you be more productive as well.

Have a Pick Me Up

If you just can’t seem to get your head right, indulge a little with a coffee break. A caffeine boost from your favorite roaster can help propel you through the last part of the work day. According to Jaryd Terkelsen the Co-Founder at Beforeyouspeak Coffee, “Coffee can give you that boost you need to get through the day. With the added Superfood ingredients it gives you the ability to increase your natural energy and focus, without the crash which is great for those who need to perform at work.”

Take a Cat Nap

Catching a few winks with a short nap at your desk. While it may be difficult to actually sleep at your desk, resting your eyes for a moment can help clear your mind and get yourself ready to focus on the task at hand again. If at all possible a short 10-minute nap can work to provide you enough energy to power through the second half of the work day. You’ll be amazed at how rested you feel.

Stretch It Out

Stretching in place at your desk in the afternoon can help circulate blood flow and allow your brain to focus more intently on your work project. Many stretches can be done while sitting, making it possible to be inconspicuous in your movements while in the office. By stretching your muscles, you will feel more limber after sitting all day and be able to get to 5 p.m. with ease.

Listen To Some Music

Get your juices flowing again by listening to some uplifting music?Rock out to your favorite jam to help reduce stress and give yourself energy picks me up. Music helps the body relax and unwind and can really motivate the listener. Choose a heart pumping beat and get ready for some toe tapping under your desk as you’ll suddenly be full of energy to zoom through your pile of work.

Turn Off the Devices

Allow yourself to take a break from the screen and divert your eyes to something else for a while. Bright screens from computers and digital devices can dash away energy levels, making eyes sore and tired. Give yourself a break every hour and focus on something off the screen to get your brain a break. You’ll feel more refreshed and be able to get to the end of the day without total exhaustion.

Get a Good Night’s Rest

When you have a fitful night’s rest the night before, it can affect your energy level throughout the day while you are at work. Planning for eight hours a night may seem impossible, but if you stick to a schedule, you’ll find your body will respond with friendlier days at work. Allow time to wind down into sleep by taking a warm bath and cutting caffeine in the evening. The better your night’s sleep is, the more energy you’ll have to make it to the end of the work day every day.

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Eyelids drooping while you fight to stay awake?

Dreaming about that coffee/candy bar/energy drink to get you through the afternoon slump?

Look, I know dealing with low energy is an utter drag.

You can feel tired all the time… struggle with brain fog… Unable to concentrate and get important things done…

Even worse, most cures that people reach for—sugar and caffeine—do more harm than good. They give you a quick burst of energy, but then when the sugar and caffeine wears off, you crash.

Hard, I might add.

So instead, try these five surprising things to boost your natural energy levels:

Okay, drinking water isn’t revolutionary or anything, but it’s power to energize you cannot be overstated. Even moderate dehydration can tank your energy levels.

Most people are terribly dehydrated, and don’t even know it.

So pay attention to your thirst and the color of your pee (you want to see very light yellow), and you’ll be well on your way to more energy.

Yoga is great at fighting fatigue because of its deep breathing, various stretches, and focus on the here and now.

Even stepping away from your desk for a couple of minutes and getting into a few poses is enough to get your blood moving and oxygen flowing.

How to boost your energy level in the afternoonWe spend so much of our days staring at a screen, causing dry, strained eyeballs, headaches, and a zombie-like demeanor.

That’s why it’s a good idea to simply look away.

Next time you’re feeling fatigue in front of your computer, try staring at a spot 20 feet away, for 20 seconds, every 20 minutes.

When you come back to your screen, you’ll feel much more refreshed for the next 20 minute block.

Candy bars spike your insulin, dragging your energy right back down into the gutter once the sugar rush wears off.

So, I suggest grabbing some nuts instead. Almonds or peanuts are a great choice because they’re high in magnesium and folic acid—nutrients that are essential for energy and cell production.

How to boost your energy level in the afternoonChronic, low-grade inflammation and fatigue go hand in hand. Inflammation damages healthy cells in the body, which in turn lowers energy production.

If you’re experiencing poor digestion, painful joints, or puffiness around the eyes…

There’s a good chance that inflammation is to blame for your sluggishness.

Luckily, the things you do to fight inflammation ALSO fight fatigue, so it’s a double-whammy:

  • Eat anti-inflammatory foods such as olive oil, leafy greens, fatty fish, and berries.
  • Supplements like fish oil, curcumin, and alpha lipoic acid are all great inflammation busters.
  • Sleep – Your body heals and rejuvenates while you sleep so protect your bedtime at all costs.
  • Lower stress – Deep breathing, exercising, and meditation are all great ways to lower inflammation and re-energize your body.

There you have it!

Five awesome (and natural!) ways to fight fatigue and reclaim your life. Give one of them a try today and let me know how it works out.

How to boost your energy level in the afternoon

No coffee needed here! The afternoon slump is a real thing. After a long morning, it can be difficult to keep your body and mind moving at the pace you would like. But, instead of reaching for caffeine — which can make things worse in the long run — there are a few tricks you should always have up your sleeve.

Psychology Today reports that most people are at their most alert between 8 and 9 in the morning. So, if you have important, detail-oriented tasks on your to-do list, it may be best to avoid saving them for the afternoon. Furthermore, ingesting a high level of carbs without enough protein can spell disaster for your energy levels as well. Instead of using sugar to pick you up at lunchtime, plan out a balanced meal with proteins and whole foods like fruits and vegetables, the outlet suggests. These will keep you full without zapping you of your energy.

For a healthy snack or lunchtime meal, Goop suggests adding bone broth to your day. Loaded with protein and no caffeine, the liquid offers a savory way to ingest your nutrients. The outlet also recommends getting some movement in. Whether it’s a stretching session or a walk around the block, gentle exercise can give you the energy you need to tackle the rest of your day. Using a standing desk may provide these benefits also.

Sometimes you just need more rest

How to boost your energy level in the afternoon

Even with all the energizing techniques in the world at your disposal, it’s sometimes no match for deep rest. If you’re noticing yourself nodding off or if you’re just not feeling up too much, take a nap. Psychology Today suggests keeping your midday snooze sesh to a cool 20 minutes for optimal effects. This way, you won’t get overly tired, but you’ll feel refreshed enough to take on the second half of your day. Note that there often isn’t a substitute for quality rest at night, however.

On those days that you can’t squeeze a nap in, try to get some rest in other ways. Slow down, do some deep breathing, listen to relaxing music or meditate. Goop also recommends slow stretching to give your body a little rest. Just make sure to wind down early at night to support your system and help your body recover.

Lastly, reach for your essential oils — a little scent can go a long way. Diffuse lemon oil or another energizing option to uplift your office or home, the outlet suggests. Do some facial gua sha or use an ice roller to wake up your skin and refresh your body. Don’t underestimate the power of physical stimulation!