How To Beat The 2pm Energy Crash

Whether you’re a morning person or not, many of us share the common feeling of the 2pm energy crash or slump. This is the period in the afternoon, usually just after lunch, when your energy levels drop and you are usually less productive, have less energy and would really fancy a nap! It’s particularly common in those of us who work a standard 9–5 job at a desk

Blood sugar levels

There is no coincidence that the 2pm energy crash occurs soon after lunch. If your lunch is carb-heavy, this may be one reason for the slump. Eating high carbohydrate foods like white rice, white bread, pasta or chips can make you feel sleepy because they cause a rapid spike in blood pressure, which is inevitably followed by a dramatic drop soon after.

Now, I am not saying dont eat carbs. What I am saying is swap the white (simple) carb for wholewheat/wholegrain (complex) carbs. Complex carbs will slow down the energy release and prevent that drop.

Also, ensure you are adding proteins and fats to your diet. For example, having some chicken or ham in your pasta or sandwich or some eggs, cheese or yogurt at lunch time.

Lack of fresh air or movement

If you do a desk job there is a high chance you have spent all morning at your desk in front of a screen and not taken the time to walk or get any fresh air. If the room you're in is stuffy, try opening a window to get some air flow. A warm room will make us feel tired. Go for a walk in your lunch break, even a 15 minute walk around the block can make a massive difference. You'll come back to your desk feeling refreshed and avoid the 2pm slump.

Hydration

Keeping up our fluids is so important for our energy levels. Even slight dehydration can leave you feeling sluggish and moody — and this can happen very quickly with only a drop in 1.5% of your body’s water weight.

This can be an issue if you work desk jobs, as coffee and tea intake seems to intake and replace water. Try to get into a habit of having a glass of water at your desk throughout the day, and sip regularly. You can even set alarms to help remind you to drink.

Sleep

It is vital that you are getting enough sleep every night and we have a regular sleeping pattern. You should be aiming for 7-9 hours every night, any less or any more may increase the risk of being more tired and losing focus and productivity.

There are many ways we can try to improve our sleep. This may include regular exercise, limiting electronics and screens late at night, adequate darkness, avoiding caffeine after 3pm, having a routine and allowing time to wind down.

Is it something else?

Other causes for the energy slump may include lack of food, over exercising, high or low cortisol, lack of antioxidants and unknown infections. If you have tried all the solutions above and are still experiencing the energy slump, email me at ranutrition2@gmail.com or message me on facebook by following @RANutrition1

Eat healthy, live healthy

Robyn