NEW YORK, Feb 3: It’s a familiar scenario: you’ve powered through the morning, but by 3 p.m., your energy dips. Your eyes grow heavy, and all you crave is some time on the couch. Unfortunately, the afternoon slump doesn’t always align with your schedule. Whether you’re juggling work meetings, errands, or looking after kids, the world doesn’t stop just because you need a break. But don’t worry – there are ways to beat the afternoon fatigue.

According to Dr. Sheetal DeCaria, a pain management physician, the afternoon slump is a common phenomenon and can be attributed to several factors. While it’s part of our natural circadian rhythm, there are other controllable causes, such as poor sleep, poor diet, stress, and health conditions like diabetes, which can lead to fluctuations in blood sugar.

For instance, eating a carbohydrate-heavy lunch can cause a blood sugar spike followed by a crash, making you feel sluggish. Or if you didn’t get enough rest the night before, your body will likely signal that it needs more sleep.

Dr. Elizabeth Benge, a sleep expert at Harvard Medical School, explains that dehydration is another common but often overlooked cause of afternoon fatigue. Keeping hydrated is a simple yet effective way to fight the slump.

To avoid hitting that energy low in the afternoon, it’s crucial to maintain good habits throughout the day:

Eat balanced meals: Include protein, healthy fats (like avocado or olive oil), and complex carbohydrates (such as whole grains or potatoes) to maintain steady energy. A tuna sandwich with avocado or a peanut butter and banana smoothie makes for a great lunch.

Drink plenty of water: Keep water within reach and sip throughout the day. If you’re tired of plain water, try adding lemon, cucumber, or herbal teas. For hydration, women should aim for 91 ounces, while men should drink 125 ounces per day.

If you need a quick pick-me-up, try these expert-backed methods:

Move your body: A 5-10 minute brisk walk or light stretching can help boost circulation and improve focus. Getting some sunlight exposure will also regulate your circadian rhythm, giving you a natural energy boost.

Desk yoga: Anouska Shenn, a yoga instructor, recommends doing simple yoga stretches at your desk. For example, try a backbend to release tension. Shrug your shoulders down, broaden your collarbones, and lift your chest while taking deep breaths. Hold the pose for 5-10 seconds.

Play some music: Energetic pop music can improve concentration, according to research by EduBirdie. Artists like Dua Lipa and Bruno Mars can keep you focused and energized throughout your tasks.

Smell essential oils: Peppermint and rose scents are linked to increased alertness. Try dabbing some essential oils on your wrist for a quick energy boost.

Chew gum: Chewing mint gum may help you concentrate better by keeping your mind engaged. Some studies suggest that chewing stimulates the brain, helping you stay focused.

Take a power nap: Dr. Jacob Teitelbaum suggests that taking a short nap after lunch, a common practice in many cultures, can help recharge your energy. Keep the nap between 10 and 20 minutes to avoid grogginess, and avoid napping too late, as it may disrupt nighttime sleep.

The afternoon slump doesn’t have to derail your day. By maintaining healthy habits, staying hydrated, and incorporating quick energy boosters, you can power through the afternoon and stay productive. If your fatigue persists, it may be worth consulting with a doctor to ensure no underlying health conditions are contributing to your tiredness.