The most common phenomenon faced in offices around the world is probably – ‘The mid-afternoon slump!’

Between 1pm and 3pm, the workplace begins to lose its momentum, a wave of sleepiness hits and you find it hard to keep your eyes open and start yawning. Eventually you find it hard to concentrate and your typing slows to a halt. And all you want to do is ‘not’ do anything except for putting your head on your desk and take a nap.

It is said that the mid-afternoon sluggishness is usually associated with a drop in blood sugar levels and lack of oxygen in the brains. To overcome this problem, follow these simple tips to snap yourself back into action and have energy flowing throughout the day.

Start off your day with a fulfilling breakfast

To keep your energy level at peak performance, ensure you start your day with a good breakfast. You can opt for wholegrain toast or cereal mixed with a handful of dried fruits and nuts as carbohydrates will help you stay mentally alert. Skipping any meal affects your concentration and often, people tend to overeat.  

Have a healthy lunch

The afternoon dip can be made worse by consuming lots of carbohydrates at lunchtime as it can make the person very lethargic in the afternoon. Carbohydrate is a combination of sugar and starch where the starch will release glucose slowly whereas sugar will do it quickly. Eating meat with high in sugar n low in starches will give you quick energy that won’t last long. Starches on the other hand will prolong the availability of glucose for the brain. However do not overeat – digestion – heavy meal takes longer time to digest and ur energy consumes it.

It is good to consume a balance meal as lack of any nutrients might lead to losing mental alertness. Consuming protein as the main course during lunch is good for mental alertness. Protein is not just meat, but nuts and seeds, eggs, dairy products such as yogurt and cheese, and beans and legumes. Esteem Fitness can provide your organisation with healthy food delivery which ensures your employees are having a healthy option and saves time walking around eateries looking for unhealthy options. This delivery service also provides employees with more time to exercise during their lunch breaks.

Take a break

Hunching over the computer all day can leave you tired and even with stiff shoulders. It is good to allow yourself to take a short break. Moving away from what you are currently working on and return to it a while later. Stretch your legs and move around can boost your circulation and you will find it to be very helpful.

Opt for a healthy energy booster

The most common practice is to reach out for a chocolate bar or coffee to get you through this sleepy period. You need to fight the urge to fill up on these sweet treats. Sugary snacks and junk food is a short-term boost and you will be back at square one. These highly refined carbohydrates will make you feel tired and mentally dull.

When you need a boost, opt for fruits or some nuts. At Esteem Fitness, we offer fruit drop deliveries to offices and you could suggest to your organization to get a fruit bowl going once or twice a week so there is always a healthy snack on hand.

Nutritionists would advise to avoid caffeinated drinks like coffee and tea. It would perk you up but consuming too much can affect your sleep. For someone used to consume caffeine, ideally it would be great to reduce it slowly and making it easier for your body to adopt. Instead, drink water to keep you hydrated and it will help with your concentration.

Get up and move

Go on and take a walk at lunchtime and add a stretch break in the mid-afternoon. Exercise will increase the volume of blood pumped to your brain and will enhance its oxygen and nutrient supply. Exercise will also help you sleep better, improve moods, relieve stress and lower your risk of various diseases. Exercise has shown creativity which might help you to solve problems which u couldn’t conquer before.

At Esteem Fitness, we run corporate fitness classes like running clubs, yoga and kettlebell training at your venue for your convenience. With such exercise regimes, employees will definitely be more awake and alert.

Have a good night's rest

It is good to get a minimum of 7 to 8 hours of sleep so that you don’t have any sleep deficit. Most people perform and feel their best with sufficient sleep. Experts say that those with sleep deprivation will have an effect on brainpower and creativity.  A person will then have problems concentrating and will begin to make mistakes on normal tasks.

If you face any sleeping problems, you should incorporate exercise in your daily schedule. The exercise programme will not only help you sleep better but will also help you be more effective and alert during the day. Adding exercise to your daily routine can dramatically improve your sleep quality.

Esteem Fitness – Corporate Fitness, Nutrition and Well-being Consultancy
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