If you don’t live somewhere with a strong siesta tradition, the post-lunch crash can be a problem: concentration, motivation and eyelid co-operation all suffer. It’s normal to feel an energy dip mid-afternoon, says the dietician Renee McGregor, but “erratic eating habits, relying on caffeine, skipping breakfast or choosing high-sugar foods can all have an impact too”. Next time you feel drowsy, try these expert tips instead.
1. Watch what you eat
“Carbohydrates are not the enemy,” says Rob Hobson, the author of The Low Appetite Cookbook. “Type and portion size do matter, though. Swap refined carbs for wholegrains or pulses to improve focus in the afternoon.” Protein helps slow digestion and improve focus and alertness, he says, while fibre helps blunt blood glucose spikes. And you’re more likely to avoid a crash if you eat to “comfortable fullness” rather than “can’t eat another thing”.
2. Get a change of scene
“It immediately charges my battery,” says the transformation coach Jo Glynn-Smith. “I go for a 20-minute walk, run an errand or switch location in my house. Or I just stand in the garden and breathe!”
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3. Save the fun work for later
“We need less energy for work we enjoy,” Glynn-Smith says, so do the harder stuff early in the day. And organise tasks into short time chunks — humans have been shown to struggle to concentrate for longer than 40 minutes at a time, even without smartphones to blame.
4. Move (and fart)
“Increasing circulation delivers more oxygen to your muscles and brain, which instantly makes you feel more alert,” says the personal trainer Aimee Victoria Long. A brisk 15-minute walk will do. It will also help regulate blood-sugar levels, aid digestion, relieve bloating and release trapped gas — hence the “fart walking” trend on social media.
5. Curate a “pick-me-up” list
“Whenever you notice something gives you a jolt of energy, add it to a list to turn to when you need it,” says the author and productivity expert Grace Marshall. “It could be calling a friend or even just having some freshly squeezed orange juice.”
6. Walking and talking
Combine the benefits of fresh air, exercise and social interaction in a walking meeting, Marshall suggests. “It changes the dynamic, whether it’s face to face or on the phone.”
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7. Yes, you can nap
Though maybe not at your desk. Just time it right, says the sleep expert James Wilson. “About 20 minutes, before 2pm, can improve alertness and performance. Later or longer and you start to interfere with night-time sleep.”
8. Give the caffeine a break
It’s actually better to hydrate than caffeinate. “Even mild dehydration has been shown to impair concentration, mood and alertness,” Hobson says. Broths and soup help, or water. “But sip, don’t guzzle!”