By: Tom Fortune
It’s a familiar feeling for many of us desk jockeys – sitting staring at a bright screen melting into our chairs and struggling to keep our eyes open.
The dreaded post-lunch slump sucks you in and spits you out with only enough energy left to check your social media updates and watch the minute hand tick round agonisingly slowly.
But it doesn't have to be this way - there are things you can do, foods you can eat, exercises you can perform, that will help you make it to home-time without needing a siesta mid-afternoon.
Breakfast like a king
This old adage still holds true; if you need enough fuel to make it through the working day, you should start off by eating a substantial breakfast - not just a skinny latte. What you eat in the morning has a huge impact on how you feel for the rest of the day, so try to avoid sugary cereals and refined carbs like white bread, as these will send your blood sugar levels shooting skywards, only to come crashing back to earth shortly after. Opt for poached eggs on wholemeal toast or porridge with berries for a burst of slow-release carbs and protein, which will keep you feeling full up till lunch, meaning you're less likely to crave unhealthy snacks - the enemy of productivity.
Cut back on caffeine
To avoid staring down the barrel of a long, slow afternoon with nothing left to give, get out of the cycle of relying on coffee for an energy kick. Caffeine is a stimulant, but drinking it in the afternoon will have a negative impact on your sleep pattern which, you've guessed it, will mean you struggle to get through the next day without several more cups of Joe. It's a vicious cycle, so try to limit your caffeine intake to one morning cup and switch to herbal teas in the afternoon.
Reduce sugar
Sugar works in a similar way to coffee, giving you an instant, but mercilessly short, hit of energy. Sugary foods increase your blood sugar levels, which in turn leads to an insulin spike. Insulin triggers the production of a chemical called tryptophan, which is what your body converts into serotonin, a hormone which makes us feel sleepy. Simple. But be careful - lots of lunch options contain hidden sugars and preservatives, including fast food, high street bought sandwiches and refined white pasta. On the other hand, if you stick to a low-carb, high-protein lunch you'll actually feel much more awake when the afternoon comes around.
Eat little and often
The human body wasn't designed to cope with the combination of a sedentary lifestyle and large intakes of calories. This surplus has nowhere to go and your body uses up its energy reserves trying to digest it all. Meanwhile, blood is diverted to aid the digestion process, which means less oxygen and nutrients reach your brain. So instead of eating one big meal, pace yourself throughout the day by eating a mid-morning snack, light lunch and something simple to keep you going in the afternoon. What you snack on makes a massive difference - keep the biscuit tin closed and say no to chocolate, as these are packed with sugar (and we know what this does to us). Instead, go to the office armed with a snack box containing nuts, seeds, fruit and chopped vegetables.
Do some exercise
Some people are lucky enough to be able to take time out of their day (slackers) to go to the gym or for a 45-minute run. If this is you, then mid-afternoon is the perfect time to get out there and do it, as you'll return to the office with your endorphins raised and your mind focused on the remaining hours in the day. But if this just isn't practical, don't despair, as a brisk walk outside, even if it's just to the local coffee shop (for a herbal tea) or round the car park, will get your blood pumping and give you a much-needed break from your computer screen.
Take a power nap
Seriously! Though some of your colleagues will think you are crazy and may try to draw a moustache on your face, you don't have to climb into a sleeping bag and curl up under your desk. Think of it more like a time-out; there is no point in trying to struggle on when all you want to do is go to sleep. Take your eyes off your screen and, if you can, close your eyes for a few minutes and focus on stretching your muscles and taking deep breaths - you'll be amazed how much better you feel.
Stay hydrated
The office environment takes a harsh toll on the body - air conditioning sucks all the moisture out of your skin, for example, so you need to make sure that you drink plenty of water to keep your hydration levels topped up. Few people are aware that dehydration is one of the top causes of fatigue, and even mild dehydration causes blood to thicken, forcing the heart to work harder to pump blood around the body and wearing you out in the process. Fortunately, it's easy to remedy - just aim to drink around eight glasses of water a day, more if you're exercising a lot. Ice-cold drinking water is also adept at waking you out of your sloth-like state, and has also been shown to improve cognitive ability and concentration.
Be flexible
Which time of day is the most productive for you? Some of us work better first thing in the morning, while others don't really get going until late in the day. If flexible working is an option at your place of work, then exploit it to accommodate your internal body clock. For example, if you're an early riser, hit the office as early as you can, get a few hours in and then use the rest of the day to clear your desk of those boring admin jobs that require few brain cells.
Buy some peppermint oil
Peppermint is thought to be an effective energy-boosting scent, so pop down to your local chemist and get hold of a bottle of this fresh, zingy oil. Put a couple of drops into your palm, rub both hands together and then press over your face. You'll feel like you've just jumped into a pool of ice-cold water - and you'll be less likely to slump forward and press the keyboard with your face.