Friday, October 26, 2012

Beating the afternoon energy slump

Ever have those times when it is about 2 or 3pm and you are in desperate need of a nap? I do, way too often especially on my long days and this is often time for a meeting or driving home, neither times work well for sleep! Lately with my heavy loaded early week, less exercise post-marathon and changing season this has become more of an issue. There I days when it hits so hard I end up with a headache and my only options are sleep or a snack (which tends to result in mindless eating).

Unfortunately this is a natural thing build into our body's sleep-wake rhythm (Source). But this can also be part of our own doing.

A few things to consider:
  • What was breakfast? (was there even a breakfast): Make sure to eat a quality breakfast with protein and carbs.
  • What was lunch? Are you experiencing a crash from the high amount of carbs or sugar.
  • Avoid high fat foods that sit in your stomach and take a long time to digest.
Pro Bar has become a go to snack

What to do:
  • Move (especially if you are sitting all day): get up go for a walk if nothing else, workout if you can
  • Go outside and get the fresh air and natural light
  • Drink water
  • Eat a healthy snack (carbs & protein): fruit & nuts, trail mix, yogurt & granola, cheese & crackers, hummus & veggies
  • Take breaks from work, sitting and the computer
  • Nap (15-30 minutes) to re-energize
  • Get in a regular sleep routine
  • Get regular exercise, my days are better when I get in a morning workout
  • Grab a cup of coffee (okay not the best option but if all else fails or is impossible)
Love my coffee!

Some of my favorites from the Experts:
  • Avoid stress
  • Avoid caffeine
  • Relax
Honestly, how many of us do the above? Between work, family, friends, kids, school, etc how can we avoid stress. I don't know about everyone else but I have tried and will not give up my coffee! When I am home I love this time to workout, while O naps. Even an easy ride on the trainer while I look over some work papers helps wake me up and avoids the kitchen!
What works to get you through the afternoon slump?

8 comments:

  1. Yes! I've really been struggling with it this week. Twice I actually laid down and took a quick nap while L napped, which I never do! But it helped. Just saw your good news about the cert- congrats!!

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    1. Thanks Laura! I wonder if the weather is causing us all more fatigue too?

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  2. I have been feeling this so much lately too. I have had to take a couple of naps this week. Less stress would be nice:) I guess I need to figure out how to make that happen:)

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    1. Let me know if you figure out the stress thing, I'd love to know the secret to less stress as a mom :)

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  3. I've battled the 3:00 slump for what seems like forever. I don't like to nap so I avoid that if at all possible and I'm still at work at 3:00 so it's really not an option. I've monitored my diet. I've tried everything I can think of and the slump still happens. Ugh! I'm curious to see what others say works for them.

    [Fitness, Health and Happiness]

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    1. I haven't found the answer yet either, wish there was a simple fix :) I wonder if some of our bodies just need that break.

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  4. I try to go out and at least walk around the block at lunch time (if not several blocks!), then I have another cup of coffee and just work through it!

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    1. Walking does help me too, as the weather gets colder it is tough to get outside :(

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