How to Avoid That Post-Lunch Slump

If you frequently come back from lunch after a productive morning only to find that you suddenly have zero energy or focus, you're not alone—you're experiencing the dreaded post-lunch slump.

Afternoon slumps are common, and they're not your fault. Instead, it's our bodies that are to blame, as decreased energy in the middle of the day is part of your circadian rhythm, and the basic process of digestion can make you even sleepier. Of course, you don't just have to grin and bear it. Whether you want to reclaim your afternoon efficiency, or simply want to stop feeling so blah after lunch, here are some strategies for keeping your energy up throughout the day.

Keep Your Lunch Balanced and Healthy

We know that eating a balanced lunch is more easily said than done—particularly when you're out and about or in a rush—but doing so can do wonders for your energy levels after lunch. Your mid-day meal should contain nutrient-dense lean proteins, healthy fats, complex carbs (think veggies, legumes and whole grains) and fiber, resulting in a steady release of energy and stable blood sugar all day, rather than letting your blood sugar levels dip and spike like a rollercoaster ride. At the same time, you'll want to avoid processed and sugary foods, which can also lead to these crashes.

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Stay Hydrated

You probably already have a hundred reasons to stay hydrated throughout the day, but it's time to add another reason to the list. A majority of Americans are chronically dehydrated, which can be a major factor in feeling fatigued. Drinking plenty of water throughout the day is a great start,  and you can also hydrate yourself with the right water-dense fruits and veggies, as well as with herbal teas and electrolytes.

 

Be Careful With Caffeine

If you need a cup of something highly caffeinated to get through your mornings, you may be experiencing a caffeine crash come lunchtime. Remember that the energy boost from caffeine is only temporary and that powering through after lunch with even more coffee, tea or energy drinks can leave you jittery—and seriously mess up your nighttime sleep.

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Keep Lunch Light

Lunchtime may seem like the ideal time to load up on your favorite foods to refuel, but in the middle of the day, smaller portions can be your friend. Making yourself too full can quickly result in feeling sluggish and lethargic—and that's even before you head back to the tasks that need completing.

 

Get Moving

Sometimes, all that stands between you and a more energized afternoon is a little bit of movement. Light exercise, like a short walk, can get the blood pumping, skipping the after-lunch sluggishness altogether and allowing you to get on with your day.

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Practice Calming Exercises

Since consistent stress and anxiety can also contribute to feelings of fatigue, managing them can also be beneficial for solving them. Try some calming exercises, whether you practice deep breathing with some stretching (which can also increase circulation and alertness), do some mindfulness and gratitude exercises or download a meditation app to learn to ground yourself and better manage your stress.

 

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Power Nap

While we don't always have the time or the space for a power nap during lunch, it can be exactly what we need to get the rest we need and replenish our energy. If you have a safe space to do so, just set a timer for 10 to 20 minutes for naptime. Even if you don't fall asleep, just closing your eyes during that time can be highly restorative. However, be wary of longer naps, which can make you feel even groggier while making it tough to fall asleep during your bedtime.

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Stay on a Consistent Sleep Schedule

And speaking of sleep, doing what you can to maintain a consistent sleep schedule can also impact your energy and alertness during the day. Feeling fresh and well-rested can also contribute to less lethargy after lunch, meaning consistent energy and feeling great.

 

Also working through back-to-school blues? We have some tips on how to beat them HERE.