Beat the Afternoon Slump: Natural Ways to Boost Energy Without Sugar or Caffeine
Holistic tips to stop the 3PM energy dip!
By: Roxane Shymkiw
Anyone else hit that mid-afternoon wall like clockwork? I usually start my days feeling on top of things, ticking all those tasks off my to-do list, but by the time 3 pm rolls around, my energy, focus, and motivation nosedive, and a nap feels way more appealing than re-editing that last recipe - the afternoon energy slump. While there are many reasons why we feel less energetic in the middle of the afternoon, part of it comes down to our biology. Our circadian rhythm, the body’s internal clock, manages our sleep-wake cycle, energy levels, body temperature and hormone production. Around 3 pm, there’s a natural dip in our circadian rhythm, resulting in a decrease in body temperature and an increase in melatonin production, the hormone that makes us feel sleepy. It’s easy to grab another cup of coffee or a sugary treat to power through the slump, but these quick fixes usually backfire and either disrupt our sleep that night or lead to a more significant drop in energy later on. Fortunately, there are better, more natural ways to keep your energy up that work with your body, not against.
Give these ideas a try to support your afternoon energy:
Start your day off right with a breakfast balanced in protein, healthy fats and fibre.
What you eat for breakfast sets the energy pattern for the rest of the day. A breakfast high in refined carbohydrates (cereal, toast, just coffee) can spike blood sugar and result in an energy crash later in the day. Eating a breakfast with protein, fats, and fibre will help to regulate blood sugar levels and promote a feeling of fullness. Protein and fibre slow down the absorption of carbohydrates, minimizing blood sugar spikes and subsequent crashes, and healthy fats contribute to satiety and overall energy balance. A combination of all three will help balance your energy levels throughout the day.
Quick tip: Try a meal of eggs with avocado and sautéed greens or Greek yoghurt, berries, chia seeds and nuts.
2. Keep a consistent sleep schedule.
Maintaining a consistent sleep schedule, even on weekends, regulates your circadian rhythm and helps keep your energy levels up throughout the day. Ensuring we get enough sleep (7-9 hours) is also important to prevent disruption of this cycle. Lack of quality sleep can affect how alert we feel the next day and our level of concentration. Poor quality or insufficient sleep almost guarantees a slump the following day. The 3 pm caffeine pick-me-up can perk you up temporarily, but it may interfere with your sleep quality that night. By prioritizing sleep, we can set ourselves up for success the next day.
Better sleep = better energy.
3. Get outside in the sunshine.
Movement, fresh air, and sunshine. Our circadian rhythm is impacted by natural light, and getting outside early in the day can help in its regulation. Cortisol levels naturally fluctuate throughout the day, which can contribute to feeling sluggish later in the day.
Being outside improves energy levels by reducing stress and promoting mental and physical well-being. Natural light, fresh air and nature can boost levels of endorphins and dopamine, making us feel happier and less tired. Sunlight also helps the body produce vitamin D, which plays a role in energy levels.
4. Step away from your workspace.
A small amount of movement, even something as simple as taking a lap around the floor or walking up and down the stairs, can boost energy levels more than a low dose of caffeine. Physical movement can increase our circulation and oxygen to the brain, helping us feel more awake and alert. Stepping away from your work gives your mind and body a break, allowing you to return more focused and productive.
5. Stay hydrated.
Research has shown that consuming as little as 2% less water can increase drowsiness and decrease mood, concentration and performance. The brain is largely composed of water and requires proper levels of hydration to function properly. Even mild dehydration can significantly impact brain function and contribute to brain fog and fatigue.
Quick tip: Keep track of how much you are consuming by drinking from a refillable water bottle. Don’t forget that fruits and vegetables such as cucumber, apples, peppers and melons are also a source of water. Not a big water drinker? Try adding a slice of lemon, a few strawberries and basil leaves to your water bottle – making water more interesting can encourage you to drink more.
6. Choose your snacks wisely.
Protein provides sustained energy as its slower digestion allows for a more gradual release of energy. Healthy fats help the body absorb fat-soluble vitamins that are involved in energy processes, and fibre helps to maintain stable energy levels. A snack that incorporates all of these components will provide a balanced and steady source of energy that helps to regulate blood sugar and contribute to overall energy.
Quick tip: A handful of raw nuts and seeds or half an avocado filled with tuna salad contains all three elements of a smart energy snack.
Let’s be real.
The afternoon slump is common, but it doesn’t have to be your daily routine. By nourishing our bodies with balanced meals, staying hydrated, getting some sunshine and movement, and prioritizing good sleep, we can stabilize our energy levels and focus throughout the day. Even small shifts like stepping out into the sunshine first thing in the morning or sipping water throughout the day can make a significant difference. By supporting your body’s natural rhythm, it will reward you with lasting energy.
Want to get even healthier? Are you dealing with a distinct lack of afternoon energy? Could you use some support figuring out what foods could add to your everyday to support normalizing your energy levels? Curious about how health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups so don’t let anything hold you back!
References
Benton D., Young H.A. Do small differences in hydration status affect mood and mental performance? Nutri Reviews; 2015. Sept(73):83-96. https://academic.oup.com/nutritionreviews/article-abstract/73/suppl_2/83/1931019?redirectedFrom=fulltext
Randolph. D.D., O’Connor, P.J. Stair walking is more energizing than low dose caffeine in sleep deprived young women. Physiol Behav. 2017. May(174):128-135. https://www.sciencedirect.com/science/article/abs/pii/S0031938416310666
Twohig-Bennett C., Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res. 2018. Oct:628-637. https://www.sciencedirect.com/science/article/pii/S0013935118303323
