How to beat the mid-workday slump.


Hitting that mid-work-day slump? You know the feeling- we all face it, and it usually hits around 2-3 pm. Often, the 2 pm slump stems from a dip in your temperature that naturally occurs in the afternoon. This can trigger the release of melatonin – a hormone associated with relaxation and sleep. Another main reason that people often experience afternoon sleepiness is Circadian Rhythm Disruption. is your body’s way of regulating when you feel alert and when you feel tired. Light exposure and sleep patterns majorly impact your circadian rhythm. Shift work, waking up early for work, and using electronics can disrupt this cycle (which means those of us who work from home are out of luck.)


So here are some ways to beat it:

  1. Get Outside: Exposure to bright light, such as sunlight and certain artificial lights, can increase wakefulness. Take a few minutes to step outside into the sunlight or invest in a light therapy lamp.

  2. Move! Go for a walk, change positions, or do a quick workout. Not only does physical activity benefit our bodies, but moving around during the afternoon slump can also help the mind. If you feel a wave of sleepiness coming on, make it a point to get up and move. Even if it’s just a walk around the office, movement can help give you that much-needed jolt of energy.

  3. Eat: Energy-boosting foods such as bananas, spinach, nuts, and green tea.

  4. Hydrate, hydrate, hydrate! Dehydration impacts the flow of oxygen to the brain and causes your heart to work harder to pump oxygen to all your bodily organs, making you more tired and less alert. By staying hydrated you stay energized.

  5. Invigorate your senses: Chew gum, or drink a healthy green juice- it doesn't require focus but is still stimulating. You can also try to use essential oils at your desk to sniff as a pick-me-up. Keep plants in your office. Plants like rosemary and eucalyptus can also keep you alert. Try adding a few colors to your workspace. that might help you feel more creative. To ignite your hearing senses, listen to music that can boost your mood. Make a playlist of songs that tend to give you energy.

For more work wellness practices, follow us on Instagram @Rivvly and watch our blog for more to come!


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