Beat Afternoon Drowsiness
1. Eat Smart
Though I feel it has either been overstated, or may fall on
deaf ears, simple carbohydrates (or the naughty sugars) come with both a high
and a low. The facts have shown repeatedly that junk food spikes your energy
levels and then you crash – and crash hard. Smart food choices would consist of
complex carbohydrates and clean proteins.
A classic combination would be celery and peanut butter (technically a
fat, but a good source of protein). My personal approach is fresh fruits and
vegetables paired with a good protein between lunch and dinner. My go-to
proteins are usually non-fat dairy products like Greek yogurt or cottage
cheese. A fruit and veggie smoothie with whey protein works too.
Timing of meals and meal size can have an impact as well. If
you are feeling sluggish a few hours after lunch, it may be a good suggestion
to have a big breakfast and a smaller lunch.
I go for huge breakfasts myself, but I have a higher caloric need than
most due to my exercise regimen and fitness goals. A big lunch can bring you
down later in the day, especially if it is an unhealthy meal. Lastly, if you
are running low on energy mid-afternoon, make sure to skip alcohol at lunch.
2. Drink Plenty of Water
Water intake needs change from person to person. Using
conservative guidelines, most adults should be consuming between 90 and 130
ounces of water per day. Some of this water intake can be acquired through
foods like watermelon, lettuce, grapefruit, broccoli, etc. Drinks like coffee
and tea (reasonably) count as well, being that they are mostly water.
Dehydration causes fatigue, so drinking water can be quite important to your
energy levels. So if you are not drinking 70 ounces of water alone (per day), you are probably not properly hydrating yourself. Even if you are a small person.
3. Keep Your Blood Flowing
Regular exercise is likely your best bet for improving
energy and focus. Beyond a good exercise routine (or if you are looking for a
place to start), try short walks during your breaks and lunch. If your eyelids
are feeling heavy, stand up and stretch. Motions as simple touching your toes,
reaching up to the ceiling, performing side-bends, and rocking from toes to
heels can re-charge your batteries for a short time.
4. Proper Sleep
Getting too little sleep can negatively affect almost every
part of your life (obvious or not). We’ve all heard about the importance of
sleep, but most of us have “better” things to do. I will point the finger at
myself (and at my babies), and acknowledge that some stages of life just don’t
seem to be conducive to proper sleep. If you have the ability to make small
changes that will allow you to get better sleep, I strongly suggest that you
make those changes. Napping is a good alternative if it fits your lifestyle. No
matter how you slice it, proper sleep is great for your health, overall energy
levels, mood, and more.
