How to Avoid The 3pm Energy Slump

Picture the scene, you’ve had a rushed morning, dropped the kids off at school, just made it into work. Your morning begins with a hellish meeting and you’re starving, you launch down as much as you can find at lunchtime and by the time 3pm hits, you’ve almost bashed your head on the computer monitor due to tiredness or are at least increasing looking like a nodding dog. A prod from your workmate keeps you wide-eyed for a few seconds until you decide you must drink another gallon of coffee. Sound familiar? Well don’t worry, it’s a common problem but one that can be avoided.  Here’s my guide…

Don’t Skip Breakfast

• The first and most important rule of all. By skipping this most important meal of the day you’re far more likely to keep hold of it during the afternoon as your blood sugar levels will be more regulated. Opt for an oat based cereal or something like wholemeal toast with a couple of poached eggs, as protein from the eggs will help to slow down the release of the bread’s carbs throughout the morning!

Get Out at Lunch

• Even if it’s for just 30 minutes, working up a sweat within your lunch break can seriously get turn your pm blues into fun. This in turn will boost your work and family relationships. Try asking your boss for an extra half-hour (to exercise) if you can but sell the benefits of what they’ll gain and you may be surprised at the response! At least get out at lunch as this will effect your afternoon performance by getting your blood flowing.

Little and Often

• If you find yourself gorging at lunchtime, don’t be surprised if the 1-3pm slump hits. Your blood sugar levels have just taken a battering. You know that sleeping on the job is a quick fire way to a P45, so graze your way to lunch (use The Lunch Box Diet) and this will give you more time for the lunchtime workout. Eat Low-GI foods and nibble on nuts and vegetables to keep you perked up all day!

Uppers and Downers

• A chocolate bar or sweets can seem like a great way to boost your energy, but this really will be shorted lived. Again, this plays havoc with those blood sugar levels to be sure to snack gradually on healthy foods instead of opting for the six-layer vending machine that haunts you on every trip down the corridor.

Thirsty Energy

• Coffee is seen as the first option to perk up a drowning face in front of the office screen but this will provide a rush that ends with a slump, so sip water gradually during the morning to take you through the day. Try and get through a 2 litre bottle by the time work ends. Hydration effects alertness. When the bathroom eventually calls, get a face drench of cold water to keep you on top of the game. If you’re thirsty, you’re already dehydrated.

Get More Sleep

• It seems like the most obvious one of the lot, but by simply getting to bed an hour earlier, you could dramatically improve your chances of being more alert for a larger portion of the afternoon at least. If you have trouble sleeping, try earplugs (www.earplugshop.com) to block out any unwanted noise or try some calming music on your mp3 player to help you doze off. You can also download hypnotherapy sleep audio files on the web.