5 Ways to Beat an Afternoon Crash
A Helpful Guide to Increase Workplace Energy Levels and Productivity
1. Eat Better
It makes sense that the food we eat has a direct impact on our energy levels, since the primary reason we consume food is to fuel our body. If you often feel drowsy 30 minutes to 1 hour after lunch, this could be caused by what is in your lunchbox or that take out bag.
It is recommended to eat less processed and greasy foods during the day, and instead opt for more whole foods such as fruit, vegetables, whole grain, nuts, seeds and meat. While you are focusing on these better-for-you foods, you can also eat smaller portions more frequently throughout the day to help keep your energy levels from dipping.
2. Get Moving
For those of us who work in an office and often feel confined to a desk, getting your blood flowing with some light exercise can do also wonders for your energy levels. We’re not suggesting that you spend your entire lunchbreak at the gym, however it can be as simple as standing at your desk instead of sitting or doing a few reps of body weight exercises (like squats, lunges or push-ups) right by your desk every so often thorough the day!
According to a new study from the University of Georgia, “Sedentary people who regularly complain of fatigue can increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low intensity exercise.” So, next time you start to feel that mid-day crash, try to get your body moving after your lunch and see how you feel!
3. Consume Caffeine
Caffeine is everywhere in Western cultures. In fact, an estimated 90% of American adults use caffeine every single day in some form or another. From coffees, teas, sodas, energy drinks or shots, candies, supplements and more – there is no shortage of delivery methods. Most people are probably aware of the effects of caffeine, including that it can help wake you up, and enhancing your attention and mental alertness, which is why a lot of offices are stocked with coffee and vending machines on site.
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4. Work Collaboratively
A good way to get your energy levels back up during the workday is to work with others! By talking and collaborating with your co-workers, you can get away from the monotony of your computer screen and help wake up your brain with exciting new ideas and critical thinking.
A great way to combine working with your team and the suggestion of exercise (if your workplace allows it) is to have a walking meeting with your peers instead of sitting in a stale conference room. This way, you are getting your body moving plus you get a change of scenery and some sunlight!
5. Stay Hydrated - Drink Water
If you have tried all of the above and are getting adequate amounts of sleep every night, the issue could possibly be your water intake – or lack thereof. Fatigue can often be a tell-tale sign of dehydration in adults, even in mild cases. Your body expends water throughout the day when we talk, exhale and perform other day-to-day functions, so it is essential that we are replenishing water into our system throughout the day, and not just when we are exercising.