9 energy boosters to beat the 3pm slump

Feeling tired is like a fact of adult life. No matter how much sleep you get, that afternoon always seems to sag making you crave bed. The good news is you’re not alone, and we’ve put together 9 techniques to help you fight fatigue. From gum to sunshine, there’s a surefire solution to your 3 p.m. fatigue.

1) Have a healthy breakfast

Loading up on carbs or skipping breakfast altogether is a recipe for low energy throughout the day. Instead, choose a meal with protein and good fats to keep you fuller for longer. Eating a healthy breakfast every day will prevent that hangover and mean you’ll have better food choices throughout the day. The benefits include more energy and even weight management since you won’t want to eat sweets at 10am.

2) Check your vitamin levels

Vitamins D, B12 and Iron are well known culprits of fatigue. To properly assess your vitamin levels, it’s best to see your doctor and get a blood test. If you are very short they may prescribe a supplement but if you want a quick natural fix then try one of these:

Vitamin D: Vitamins from the sun are easy to find – just get outside. Before 10 a.m. and after 3 p.m. are the safest times of day to sunbathe for UV exposure. You only need to be exposed to the sun for 25 minutes a day and through an office window does not count. If you are a morning person, then have breakfast outdoors with MyDeal outdoor tables and chairs. For the late risers, take a walk with your afternoon coffee before heading back to your desk.

B12: For meat eaters, an all-day serving of salmon, lamb or beef is the perfect complement. Vegetarians should eat eggs and dairy like cheese or yogurt.

Iron: Red meat is the best source of iron and is most easily absorbed by the body. Enjoy it with some fresh greens – like spinach and broccoli – and snack on nuts, seeds, and dried fruit throughout the day.

3) Try essential oils

A conscientious scientist, Dr. Angela Ebbage founded Essentially Audrey to share her knowledge about the benefits of essential oils. They’re great for self-care, and here’s how you can use them to fight fatigue:

“Basically, Audrey has a great way to naturally fight fatigue throughout the day. The “Wake Me Up” Essential Oil Roller contains certified quality Wild Orange and Menthol Essential Oils. Peppermint Oil has been shown to increase alertness and reduce fatigue, providing you with a natural “pep”. Wild orange oil has been shown to improve mood.
The Wake Me Up roller can be easily applied behind the ear, allowing it to penetrate the body through the olfactory system or simply sniff directly from the bottle. At a great price of just $8.50, it’s a must-have for every bag and every desk to help fight fatigue.
Find more on Etsy.

4) Connect with the earth

There’s something magical about the feeling of fresh grass under your feet. Maybe it’s nostalgia, or perhaps you’re sensing the electrons of the earth. Marie Slocombefrom Earthing Oz, explaining how to get abundant energy from the earth.

“Grounding or grounding is an activity that puts bare skin in direct contact with the ground and is a great way to combat fatigue and boost energy levels. If you feel exhausted throughout the day, simply sit outside with your bare feet on the ground (preferably grass or sand) for 10 minutes to absorb the Earth’s natural healing energy.

There is also a wide range of grounding products in your home so you can ground while working to combat fatigue and boost energy.”
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Personal Development Coach Carly Evans has a list of 18 ways you can increase your energy level. Here are 3 of our favorite movies:

5) Drink lots of water

“If you feel tired all the time, dehydration could be a cause. One in five people don’t realize that they need at least 8 glasses of water a day. We lose about 1.5 liters of water per day through bodily processes alone and this does not include if you sweat more in hot weather, exercise more or drink tea and coffee. Coffee has a diuretic effect. A lot of people get stuck in the trap of feeling tired, drinking more coffee to boost their bodies and make themselves more dehydrated. Drink a liter of water when you wake up in the morning, and at least another liter of water throughout the day.”

6) Good nutrition including cleansing

“Most of us know what constitutes a good diet, but do we stick to it? If we are tired all the time, our body is likely to crave carbs, which give us quick energy, but eventually convert to sugar in the body. Pay attention to how you feel after eating certain foods. We often don’t get enough of the vitamins and minerals we need through our diets, so it’s important to take good quality supplements. I use a multivitamin and mineral supplement, along with magnesium powder, fish oil and probiotics. Sometimes if my energy levels seem to be really dropping, I’ll go to my GP to have my iron levels checked and supplemented if needed.”

7) Love yourself

“If you have a healthy level of self-esteem/self-worth/self-love, you will do more good things for yourself and less bad things. You’ll set stronger personal boundaries for yourself and stop saying yes to things that don’t bring you joy. “
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8) Chewing gum

Distraction? Try chewing some gum. Research from Cardiff University shows it increases blood flow to the brain, which improves alertness and intellectual performance.

9) Have a nap

Have you ever wondered why it’s called the ‘energy nap’? If done right, a nap is just what you need to reset your energy levels

About 10-20 minutes is the ideal nap time. Furthermore, this can lead to groggy awakening because you haven’t completed the full sleep cycle and woke yourself up while in deep sleep. If you really need more, then 90 minutes is your max as it completes a full REM cycle, meaning you’ll wake up in light sleep.

The best time to take a nap is between 2-4pm but we know your workplace may not encourage you to sleep at work. If you battle fatigue until bedtime, chances are you’ll miss out on quality sleep and wake up the next morning tired again. Instead, allow yourself to take a super quick and productive nap right after you get home from work. Close the blinds to create a dark, quiet space, and invest in a plush mattress pad that will help you fall asleep easily so you can make the most of your evening.

Experiment with a few of these techniques and say goodbye to fatigue any time of the day.

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