It tends to happen every day around the same time. It begins with a simple yawn, then your eyelids get heavy, and before you know it, you’re staring at your computer screen struggling to remember what you’re doing. It’s the dreaded post-lunch, afternoon period where you hit the wall and find it hard to stay focused and productive. It’s the well-known “afternoon slump.”

We have probably all experienced this phenomenon – and while in most cases it’s perfectly natural, it’s no fun, especially when you have a list of tasks to get done.

Don’t feel bad if you experience such a slump – studies actually validate this feeling. One study funded by the U.S. Department of Veteran’s Affairs found that accuracy and sustained attention peaked between 9 a.m. and 11 a.m. and then declined thereafter.1 Another study of healthy female college students found significant deterioration of work performance toward the end of a shift, which was magnified in nightshift workers.2

If you are familiar with the afternoon slump, then here are some tips to ramp up your productivity during the workday’s home stretch.

Find out why you are fatigued

Although your normal circadian rhythms can dictate the timing of a drop in energy and focus, there could be other reasons too. The first step is to find if that is the case. Because fatigue has a multitude of causes, it can be hard to track down the exact cause. But this article on the common causes of fatigue is a good place to start. Or you might try taking this “fatigue” quiz to see if it offers you a path forward. This quiz is different from our other quizzes in that it might direct you to an at-home test (instead of a product) that can help you determine if there is a specific cause for your fatigue.

Even if your afternoon sleepiness or lack of focus is a reflection of your normal rhythm, this doesn’t mean it’s unavoidable. Here are several ways to prevent sleepiness and manage your energy levels.

Take a nap

A big misconception from childhood is that naptime is punishment. We were wrong. The post-lunch nap is common in many cultures and a very effective way to fight the afternoon slump.

Even a quick 10- to 20-minute nap during your lunch break can do the trick.

One study found that a quick afternoon nap reduces a decline in cognitive flexibility, thus improving the brain’s ability to quickly switch focus from one task to another.3

Unfortunately, not everyone can take a quick nap at work. That’s okay. There are plenty of other ways to get around the afternoon slump.

Step outside

If napping is off the table, then spend the same amount of break time outside in the fresh air and sunshine. A quick change of scenery can improve productivity.

Make a phone call or catch up on email outside. Sunlight also naturally boosts your vitamin D and serotonin levels, which can positively affect mood – and a better mood will help you power through the last half of the day.

Watch what you eat

Eating habits can be a reason for afternoon fatigue, starting with breakfast. If your typical day is grabbing a coffee and heading to the office, then you are setting yourself up for a crash.

Instead, when you eat breakfast, think balance. A nice balance of healthy carbohydrates, protein, and fiber helps you feel full and energized throughout the day. Such breakfasts can include:

  • Eggs and whole grain toast
  • Steel cut oatmeal with granola, fruit, and nuts
  • A cup of protein-packed yogurt topped with flax seed, banana, and a spoonful of peanut butter
  • Or one of these unique breakfast recipes featuring a Thorne protein powder

Lunch is equally important. Depending on what you eat, you can either prevent or cause a slump. Although a lunch loaded with refined carbohydrates, fats, and sugar will give you a quick energy boost, it will also be quickly followed by a crash.

Also, don’t overeat. As anyone after Thanksgiving dinner can attest to, too much food usually makes you drowsy.

Instead, when eating lunch, aim for a light mix of veggies and protein, such as a salad topped with chicken, eggs, tuna, or chickpeas. If you don’t have time for a big production, then try a protein-packed shake – protein powder, plus water, milk, or juice, plus something extra (for example, fruit, nut butters, yogurt, or greens) thrown into a blender. Explore Thorne’s protein powders and greens powder.

Stretch at your desk

As soon as you start feeling that post-lunch drowsiness set in, stand up and stretch. Stretching provides a quick energy boost because it increases blood and oxygen circulation throughout your body. Plus, it’s also a great way to relieve stress and tension in your muscles.

Try a supplement with a unique sustained-release ingredient

When you sense the first signs of an afternoon slump, it is very tempting to reach for a quick caffeine fix. But that isn’t the best idea. 

Consuming caffeine late in the afternoon can disrupt your sleep schedule by making it difficult to fall asleep at night, which can leave you exhausted the next day, setting you up for another afternoon slump.

Instead, at lunchtime, take Thorne’s Memoractiv, which contains PurEnergy™ – a combination of pterostilbene and sustained-release, low-dose caffeine. Its sustained-release characteristic means you get a continual low dose of caffeine throughout the afternoon, as opposed to the quick boost a cup of coffee provides.

Memoractiv is also much more than just caffeine – it contains an innovative combination of botanical extracts and nutrients that provide several cognitive benefits, including support for concentration, mental focus, and reaction time.* Can a cup of coffee do all that?

References

  1. Riley E, Esterman M, Fortenbaugh FC, DeGutis J. Time-of-day variation in sustained attentional control. Chronobiol Int 2017;34(7):993-1001. doi: 10.1080/07420528.2017.1308951. 
  2. Valdez P, Ramírez C, García A, et al. Circadian and homeostatic variation in sustained attention. Chronobiol Int 2010;27(2):393-416. doi: 10.3109/07420521003765861. 
  3. Slama H, Deliens G, Schmitz R, et al. Afternoon nap and bright light exposure improve cognitive flexibility post lunch. PLoS One 2015;10(5):e0125359. doi:10.1371/journal.pone.0125359