Beating the Afternoon Slump– 8 Ways to Stop Falling Asleep at Work

You start your morning feeling refreshed, bright eyed, and ready to take on the day. You’re motivated, focused, and knocking out your to-do list. Then, it’s 2:00 pm and a yawn creeps up. Now, your eyes feel heavy and you’re counting down the minutes until the end of the workday. It’s the afternoon slump and we’ve all been there. 

Since most adults don’t have the luxury of napping during the workday, we created a list of some of our favorite ways to beat the afternoon slump:

Regular Breaks 

It’s important to “deactivate and reactivate” your brain with breaks to keep you from experiencing brain fog and fatigue. The Pomodoro Technique is a recommended time management strategy for helping you to stay productive, motivated, and energized. And, bonus, it’s really simple to implement into your day: 

• Pick one task on your to-do list
• Set a timer for 25 minutes
• Only work on that task for 25 minutes
• After 25 minutes, take a 5 minute break before resuming work
• Repeat the process until you’ve finished all your tasks
• Take a 15-20 minute break after five 25-minute sets

The feeling of working against a timer gives a psychological effect that makes you feel more productive and allows you to efficiently structure your day.

Cold Water Splash

There’s nothing like a splash of cold water to shock your system and wake you up. Cold water helps stimulate blood circulation so when you splash your face with it, the cold water draws your circulation upwards making you feel more awake and alert.

An Apple a Day

Reaching for a cup of coffee when your eyes start feeling heavy seems like a go-to, but an apple may be a better option. Apples have about 13 grams of natural sugar which studies show has a similar effect on our bodies as coffee does. You get a natural boost in energy as the glucose is slowly digested and lasts as long as it takes for your body to metabolize the apple. And unlike a hot cup of coffee, an apple doesn’t give you jolts, jitters, or an energy crash.

Use a Standing Desk

Consider using a standing desk to keep your blood and oxygen flowing if you can’t take a midafternoon walk. Studies show just one hour of standing at work helps improve your mood, mental alertness, and energy levels which increases productivity. Standing can also help ease back pains, improve posture, burn calories, and more. Be sure to alternate between sitting and standing to give your legs and feet a break if you’re not used to standing for long periods. 

Socialize

Take a trip to the water cooler and socialize with your co-workers. Humans are social by nature and get energized from face-to-face interactions, even introverts in small doses. A five minute conversation with a coworker can increase alertness and help break up the monotony of the workday. 

Turn up the Tunes

Music isn’t just good for entertainment, it can also help us focus, stay productive, and channel our creativity. Though the style of music that works best for you is your choice, studies show certain music works better for beating the afternoon slump:

• For simple tasks, turn on songs you’ve heard before. 
• If you’re trying to learn something, choose classical or instrumental music.
• Doing something you love? Put on your favorite pump up jams.
• To boost creativity, choose music with 50-80 beats per minute.

Aromatherapy 

Aromatherapy is the practice of using scents to improve your health or mood. Most people are familiar with aromatherapy as a way to relax but there are many uplifting scents to boost alertness and energy. Try scents and essential oils such as peppermint, eucalyptus, citrus, sage, rosemary, and ginger for a midday pick me up. Be sure to avoid scents like lavender and chamomile which are typically used to invoke sleepiness. 

Get a Good Night’s Rest

One of the most important ways to stay awake all day is by getting a good night’s rest, and your mattress can make all the difference when it comes to catching quality zzz’s. Studies report people sleeping longer and better when using a memory foam mattress. The SaniSnooze Cloud Mattress is 100% waterproof and made with gel-infused memory foam  giving you a dreamy night of body support and pressure redistribution, so you wake up feeling refreshed and ready for the day. 

Learn more about our most comfortable mattress yet here.

Conclusion

Our brains aren’t designed to pay attention for long stretches throughout the day. Sitting at a desk and staring at a screen for hours on end can lead to fatigue, headaches, and feelings of lethargy, making it easy to zone out and feel tired. If you find yourself yawning and in need of a nap during the workday, try these tricks to get the boost you need.