It’s 3 PM and your eyes are hazy, eyelids twitching, head nodding forward as you catch yourself in that all too familiar half-sleep state, fantasizing about a nap. This mid-afternoon energy crash can burden even the most motivated individuals, rendering us dull and unproductive.
Adopting simple, sustainable habits to maintain energy levels and productivity throughout the day is easier than you may think. Read on to discover how to sidestep the slump and optimize energy levels, naturally.
Lifestyle Habits to Optimize Your Energy
Consistent energy begins with a strong foundation of sustainable habits that support overall vitality and focus. Practicing simple strategies can make a huge impact on your energy levels and promote a balanced and sharp mind and body.
Adequate Hydration
Dehydration is an often overlooked cause of fatigue and brain fog, explains Cleveland Clinic, and poor hydration can leave you feeling sluggish and unfocused. Make hydration a priority by keeping a bottle of clean, fresh water on hand and aim to sip it regularly instead of waiting till you feel thirsty.
If plain water feels boring, add electrolytes or infuse it with fresh fruits or herbs for a refreshing twist. Taking a boost of trace minerals while hydrating can support healthy body function and thus allow us to function at full capacity throughout the day. Choose a high-quality, potent trace mineral blend without harmful artificial sweeteners like sucralose or xylitol.
Balanced Nutrition
What you eat also directly impacts how you feel. Meals that dramatically spike and drop your blood sugar abruptly will make you feel lethargic. Aim to build balanced meals with complex carbs, proteins and healthy fats – for example, a lunch featuring grilled chicken, avocado and roasted sweet potatoes offers a mix of slow-digesting carbs, quality protein and satiating fats.
Eating smaller meals and snacks more frequently throughout the day may also help avoid a post-meal crash and maintain consistent energy levels. All the more so when prioritizing protein and healthy fat as ingredients.
Sleep Hygiene
According to the NIH, healthy and consistent sleep is the cornerstone of sustained focus and energy throughout the day. Not only does poor sleep make you feel groggy in the morning, but it also causes your body to struggle to regulate testosterone, cortisol and melatonin, which are critical for energy balance.
The key is in establishing a consistent bedtime routine, creating a schedule that aligns your body’s circadian rhythm with your environment. For example:
- Avoid blue light as much as possible, especially late at night
- Expose yourself to natural sunlight
- Create a restorative environment in your bedroom by keeping it dark, cool and free of blue light.
- Avoid distractions that disturb sleep, like devices. Try turning the phone on airplane mode and reading a book by candlelight.
Build a solid foundation of habits, and you can maintain consistent energy. When practiced regularly, these small changes will lead to lasting improvements in focus and overall well-being and help beat that annoying afternoon slump.
Nutrients and Supplements
Even the best of us need a boost sometimes. Supercharging your performance with supplements and functional foods can help provide the natural energy you need to tackle the day without overdependence on caffeine.
Your body relies on key vitamins and minerals to maintain energy and overall vitality. Nutrient deficiencies can cause fatigue, which in turn makes it harder to stay alert and focused. Notable nutrients include:
- B-complex vitamins: Support energy metabolism by converting food into usable energy for your body and can be found in foods like red meat, whole grains, eggs and traditional fermented foods like sauerkraut and kimchi.
- Magnesium: Promotes relaxation and recovery while contributing to steady energy production and is naturally occurring in nuts, seeds and dark chocolate.
- Iron: Ensures oxygen is efficiently delivered to your muscles and brain, encouraging low energy and is abundant in red meat, poultry, fish and lentils. You can naturally support healthy circulation of oxygen in the blood with healthy circulation and nitric oxide production with organic amla and beetroot.
Adaptogens are natural substances that have been used traditionally to support energy and resilience:
- Ashwagandha: Prized for its ability to reduce cortisol, while also improving stamina and concentration.
- Rhodiola: Boosts mental clarity and physical performance, as well as reduces fatigue, a key component in Choq’s Action 2.0.
- Ginseng: Provides long-lasting energy by regulating your body’s stress response and sharpens cognitive function.
Tips for an Afternoon Refresh
What if the afternoon slump hits anyway? There’s no need to panic or try to push through with sheer willpower. There are a number of small, actionable strategies you can practice to help you regain focus and energy naturally.
Stretch
Stretching is the simplest and most effective way to combat sluggishness. It helps to improve blood flow, ease muscle tension and release endorphins that make you feel more alert. If you work in an office or at home, try out desk-friendly stretches like shoulder rolls, seated spinal twists or standing forward bends that counteract tightness from hours of sitting.
Workout
Exercise can also be a powerful way to boost energy, but not all workouts are created equal. While they have their place in a fitness regimen, high-intensity cardio sessions can leave you feeling drained if overdone.
Instead, focus on resistance training like weightlifting or bodyweight exercises. This kickstarts the metabolism, builds strength and promotes sustainable energy regulation by stabilizing blood sugar.
Walk
Take a walk. Surprisingly, a quick 10-minute walk outside is a simple, easy, and free way to increase your metabolism and get the brain working right when you feel that afternoon slump threatening your productivity. Walking helps balance your blood sugar and can help reset your mind and bring you back to the task at hand with more motivation and clarity.
Get outside for a few minutes before the slump to help regulate your body’s internal clock. Get your blood flowing and clear your mind; soak up the sun in the afternoon to produce that natural vitamin D and improve your mood.
These practices take anywhere from five to thirty minutes, but can make a world of difference in giving your mind and body a much-needed boost to power through the rest of the day.
Say No to Afternoon Siestas
Maintaining steady energy throughout the day is all about finding balance and consistently reinforcing habits that promote a productive, focused state. Start by experimenting with one or two of these practices and watch your energy levels improve each day.
With a little dedication, you can beat the slump and function at full capacity all day long, naturally, without overdoing the coffee or other sources of caffeine, which is a powerful tool and offers many benefits when used right, especially in the natural form. Chad Mode contains B vitamins, amino acids, minerals, and circulation-boosting ingredients like L-Citrulline, which support a longer-lasting and more well-rounded caffeine buzz.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Choq, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.