Do you ever feel like you hit a wall at 2 pm and cannot stay awake or focus on your work? This “afternoon slump” occurs around the same time as your body’s circadian rhythm sends out signals to sleep. It’s a sensation that affects almost everyone, and it’s especially common among office workers who spend hours sitting in front of a computer screen each day.
The first instinct most people have when feeling the slump is to reach for a caffeinated or sugary drink. However, there is a better, healthier solution to this mid-day energy crisis: exercise.
An exercise in energy
Researchers at the University of Georgia set out to mimic the conditions faced by office workers- hours spent in front of a computer screen while being chronically sleep-deprived, getting around six and a half hours of sleep per night. The research team studied three groups of workers who ingested either a 50 mg caffeine capsule, a placebo, or spent 10 minutes walking up and down stairs at a low-intensity pace.
Results showed that the caffeine capsules were just about as helpful as placebos in boosting energy levels. But it was the 10 minutes of low-intensity exercise that seemed to help people feel more energetic and vigorous- even if it was a temporary boost.
Why not sugar?
Turning to sugary drinks when you need a pick-me-up might provide an initial energy surge but is generally a bad idea. Consuming sugar causes your blood sugar to increase rapidly, leading to a spike in energy. However, when the inevitable crash in blood sugar occurs later, you may feel even worse than before.
Exercise and naps
The next time you’re feeling the afternoon slump come on, consider taking a quick 10-minute exercise break. It could be a walk, a flight of stairs or even jumping jacks in the break room — any physical activity can help give your body the energy boost it needs.
In addition to exercise, aim for a regular sleep schedule and if you can, incorporate naps into your day. Naps boast incredible mental and physical health benefits and can be a great way to break up the afternoon slump by providing additional rest.
How to combat the ‘slump’
Here are a few tips when incorporating exercise into your workday to improve energy levels and help fight off the afternoon slump:
- Be prepared: Aim to be ready for an exercise break by having shoes and other necessary items with you. This will not only help with motivation but also save time by allowing you to make the most out of your 10 minutes.
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Schedule breaks: Set a specific time for your daily exercise break. Routinely incorporating this break into your daily schedule can help you establish better sleep patterns and increase your overall energy levels.
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Choose an activity you enjoy: The last thing you want to do during your break is something you dislike. Opt for an activity that will simultaneously help to release stress and make you feel happier.
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Make it social: Engaging others in your mid-day exercise break can be a great way to stay motivated and possibly even make new friends. Gather colleagues who are interested and take your break together. Remember, everyone benefits from the energy boost and mental clarity provided by a short bout of physical activity.
By combining regular exercise, sleep, and well-timed naps, you can beat the afternoon slump and feel more energized, productive, and focused throughout the day.
