Most of us have been there: a super-productive morning finishing projects, working towards inbox zero, and fighting the urge to tweet at co-workers. (Just us?) Then the clock strikes two and we might as well pull down the shades, throw on pajamas, and hop into bed.
It’s completely normal to feel super-tired once the afternoon rolls around. Circadian rhythms, which affect our sleep patterns, may be to blame for the midday-slump. In fact, our “sleep signals” peak at night and during the afternoon (right around 2pm!), which may explain why we want to grab an . Billiard, M., Carlander, B., Besset, A. Service de Neurologie B, Hôpital Gui-de-Chauliac, Montpellier, France. Pathologie-Biologie, 1996 Jun;44(6):509-17.. Other factors, like what we eat, hydration levels, and how much time we spend staring at a screen can also affect those tired eyes.
Think it's time to curl up in the cubicle? Here are some ways to fix the fatigue as soon as sleepiness strikes.
1. Work Out
A midday trip to the gym may not only boost productivity; it could ward off sleepiness, too . Puetz, T.W., Flowers, SS., O’Connor, P.J. Department of Kinesiology, University of Georgia, Athens, GA. Psychotherapy and Psychosomatics, 2008;77(3):167-74. Epub 2008 Feb 14.. Stick to some before getting back to the books. Don’t have time to hit the gym? Try these deskercises to work out at work.
2. Step Back From the Screen
3. Stretch it Out
Feelin’ stiff? Stretching out can provide a quick . If there’s no stretching station in sight, try a handful of these desk stretches to keep the muscles loose.
4. Move Around
A change of scenery may , so do some work at a coffee shop or camp out in a meeting room. Try to park near a window for some natural light, which may .
5. Grab a Towel
Splash some on your face to wake up.
6. Sip Green Tea
With less caffeine than a cup of coffee, a mug of green tea can give us that afternoon pick-me-up without making us stay awake all night. Plus its nutritional benefits are enough to keep anyone wide-eyed!
7. Talk it Out
Instead of emailing a coworker down the hall, take a trip to his/her cubicle and . This’ll stretch out the legs while providing a break from staring at the screen.
8. Have a Snack
Not meal time yet? to help boost energy levels. Try an ounce of cheese, a handful of nuts, or another high-protein snack to keep alert.
9. Try a Walking Meeting
Take that meeting and discuss what you would in the office outdoors. Here at Glamourgirlz, we love doing laps around the neighborhood for some fresh air!
10. Switch Tasks
Working on the same project for five hours? Try to stay stimulated and keep things fresh at the desk.
11. Take a Catnap
Sometimes the best remedy for fatigue is to simply shut the eyes. Learn how to power nap (10-20 minutes of snooze time!) to get that midday boost you really need Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping. Milner, C.E., Cote, K.A. Brock University, St. Catharines, Ontario, Canada. Journal of Sleep Research 2009 Jun; 18(2): 272-281.
12. Schedule an Appointment
Have to hit up the dentist? Schedule an appointment during lunch for some forced activity that prevents us from feeling doze-y. This way, you avoid eating at your desk, too!
13. Take a Break
Tired? to do something besides work (like calling a friend or doing a ) in order to give your body and mind a break! Use these tips to relax in five quick minutes before getting back to the grind.
14. Chew Gum
Afternoon energy may be as simple as chewing gum (seriously) Hodoba, D. Department of Psychiatric Research and EEG & Psychophysiology Vrapce, 10090 Zagreb, Croatia. Sleep Research Online, 1999;2(4):101-5.. Stick to the sugar-free kind, or be on the lookout for the caffeinated versions . Ryan, E.J., Kim, C.H., Fickes, E.J., et al. Department of Exercise Physiology, Kent, OH Department of Exercise Science, 234 A Buhl Hall, Chatham University, Pittsburgh,PA. Journal of Strength an Conditioning Research, 2012 Apr 3..
15. Turn Up the Tunes
Listening to some favorite music might and feel more energized . Lim, H.A. Sam Houston State University. Journal of Music Therapy, 2008 Summer;45(2):147-64. Hirokawa, E. University of Kansas. Journal of Music Therapy, 2004 Summer;41(2):107-27.. Pro tip? Listen with headphones to really hone in on a task and side-step sleepiness.
Try to get into the habit of these helpful tips in order to prevent the midday slump from happening in the first place!
16. Remember Breakfast
Forgoing the most important meal of the day may lead to an energy crash come 2pm. Remember to eat a healthy breakfast to throughout the day. Tight for time? Try these on-the-go breakfast ideas.
17. Eat a Small(er) Lunch
Supersizing that sandwich may be the reason for midday fatigue. Opt for a smaller (but satisfying) lunch; choose something with to dodge drowsiness, like a salad with grilled chicken or a black bean burger.
18. Avoid Sugar
A little sugar may go a long way—in the wrong direction. Consuming some sweets may provide a sugar-high that will only lead to a sugar crash, causing us to become even sleepier Anderson, C., Horne, J.A. Sleep Research Centre, Loughborough University, Loughborough, Leicestershire, UK. Human Psychopharmacology, 2006 Jul;21(5):299-303..
19. Stay Hydrated
In order to avoid dehydration and its sleepy side effects, just keep sipping. Aim for 11-16 cups a day. (Yeah, .)
20. Stand Up
Whether or not you’re Slim Shady, please stand up. Staying on our feet could help . Grab a standing desk and work away!
21. Skip the Booze
Ease up at the office happy hour. Fatigue is of the good ol’ hangover, so avoid drinking during the week, or keep consumption at a minimum. (One to two drinks!)
22. Get Enough Sleep
This may be a no-brainer, but getting enough sleep is vital to staying energized throughout the day Harma, M., Suvanto, S., Popkin, S., et al. Department of Physiology, Finnish Institute of Occupational Health, Helsinki, Finland. Journal of Sleep Research, 1998 Sep;7(3):167-74.. Can’t sleep? Here are 32 solutions to help drift into dreamland.