How to Beat Afternoon Fatigue Without Caffeine
It is after 2 or 3 PM that the arch enemy of productivity hits most of us like clockwork afternoons—that fatigue that makes you feel that you cannot do anything anymore. You have had a rather productive opening to the day when all of a sudden you are slumping in the office seat with difficulties staying alert.Your brain feels like you're hitting the snooze button, and to make things worse, even coffee doesn't help. You've already had your morning coffee, maybe even three, and now you believe caffeine is a thing of the past. Fear not, however! You do not need to drink another cup of coffee to survive through your afternoon. Naturally energizing ways of fighting that midday slump are in abundance. Alright, then, let us explore the ways you can defeat the afternoon fatigue without calling for your dearest latte.
Afternoon fatigue can be caused by stress, where you will feel exhausted and not have concentration. Deep breathing exercises or mini-meditation is one of the most effective remedies to resist stress. These are some of the practices that activate the parasympathetic nervous system that induces relaxation and suppresses the physical consequences of stress.
Take the deep breathing exercise as follows:
1. Hydrate with Water—Your Best Ally
When you are slowing down, it becomes so easy to forget that water is powerful. When we are dehydrated, we tend to confuse that situation with feeling tired. You will start feeling fatigued even when being slightly dehydrated. The National Institute of Health found that even a slight 2 percent decrease in your body's hydration levels can impact both your body and mind performance. Therefore, in case you find that you are losing energy in the afternoon, the first step you should take is drinking a glass of water. Keep a water bottle within reach and sip from it regularly throughout the day. The easiest way to ensure that you do not go off course is by setting an alarm on your phone or the computer and reminding yourself every hour to take a drink of water.2. Take a Short Walk—Move Throughout the Day
Office work entails staying at the desk all day or sitting, due to which they may feel fatigue. Being seated in one position and not moving may involve circulating blood, which in turn makes you feel sleepy and exhausted. So, what's the solution? Get moving! A quick 5- to 10-minute walk can do wonders for your energy level. Endorphins (or the happiness hormone) are released in your body when you go for a walk and may immediately lift your spirits and pump you up. And it releases your mind from working, which is essential to keep it productive. Go out and take a stroll in your living room or go out to take some fresh air, especially when you work at home. In the office, seek out your office hallway or use the stairs for a quick energy boost during short breaks. Mental fatigue and improved concentration were reported by people who walked in nature; an article published on environmental health and preventive medicine found that.3. Stretch and Strengthen Your Body
It is not only stretching among the athletes. It is also useful to include stretches in your everyday life, as they will relax the muscles and pump blood, something that will make you feel more awake. It is one of the most convenient and efficient methods to avoid caffeine to fight off the afternoon fatigue. Attempt to do some easy stretching in your afternoons: Stretching of neck muscles: These stretches can aid in ridding tension caused by staring at a computer for a long period of time. Shoulder rolls: They loosen the tight shoulders and remove the stress. Hamstring stretches: Ideal exercise to fight the tightness of a day in front of a desk.4. Snack Wisely—Boost Your Energy Levels
One snack may not be the other. Certain foods will also make you lazier, whereas there are those foods that will give you long-lasting energy to stay on. When you rely on chips, candy, or any other sugary snack in the mid-afternoon, you may notice that you have its crash soon after and you feel even more exhausted than before. Rather, consume those snacks with high protein, fiber, and healthy fat content to maintain your energy. Some of the best will be: Nuts and seeds: Almonds, walnuts, and pumpkin seeds contain good fats and protein. Greek yogurt: it is full of proteins that will hold you up and keep you going. Fruit and nut butter: A combination of almond butter and an apple or a banana with some peanut butter serves as a great fuel meal. Hummus and vegetables: This nutrient-rich meal will help keep your mind alert and satisfy your hunger. On the one hand, by feeding your system with the use of the right type of snacks, you will be able to prevent the imminent loss of energy that is a result of eating sugar-based or factory-made foods.5. Power Nap Power Nap—Quick Recharge
There are the times when afternoon fatigue is good to be responded to by acceptance. One of the best ways to improve your energy and productivity is a quick power sleep. Excluding an entire sleep, 10-20 minutes of sleep may assist you to be more alert and aware of what has to be done within the rest of the day. Studies favor the existence of power naps. NASA has conducted a study, according to which a 10-minute nap is the golden mean between gaining energy and cognitive activity and not feeling groggy afterward. Make sure your nap is brief to avoid disrupting your nighttime sleep pattern. Set an alarm to prevent yourself from falling into a deep sleep. You will feel good and rejuvenated to face the other part of the day ahead.6. Meditate and Breathe Deeply
- Sit down in an armchair.
- Pick a count of four with your eyes closed and then breathe deeply into your nose.
- Take a four-second hold of the breath.
- Breathe out slowly, making a count of four using your mouth.
- Do it for several minutes.
Alternatively, you may want to attempt a short guided meditation with the help of apps such as Headspace or Calm. Such apps offer 5-minute meditations that have the potential to keep your mind fresh and restore your strength.
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