Facing the sluggish 3pm slump during the work day can often seem unavoidable, but a nutritionist has revealed how to say goodbye to it forever.
Sydney-based Jessica Sepel explained that the slump is when most people experience an energy drop and are more tempted by the office vending machine.
Jessica revealed her top five reasons why you’re experiencing a slump, and how to beat it for good.
Facing the sluggish 3pm slump during the work day seems unavoidable but nutritionist Jessica Sepel has revealed how to say goodbye to it forever
Irregular sleep patterns
Jessica said that irregular sleep patterns can often contribute to a major slump the next day.
‘Do you ever find some nights you’re in bed by 8pm and fall asleep without a problem, then the next night you’re scrolling Instagram and watching Netflix at midnight?,’ she wrote in a blog post.
‘An irregular sleeping schedule is becoming a prominent issue, especially among young adults and office workers.’
Jessica said that lack of sleep tends to really hit you around 3pm, when you can often feel tired, lethargic, lazy and with a sugar craving.
Solution: Jessica recommends establishing a good night time routine and putting your phone away one to two hours before bedtime.
It is also best to have dinner a few hours before bedtime to support digestion.
‘Do you ever find some nights you’re in bed by 8pm and fall asleep without a problem, then the next night you’re scrolling Instagram and watching Netflix at midnight?’ She wrote in a blog post
Inadequate protein
While you might not think it, the vast majority of people aren’t consuming enough protein-rich foods throughout the day.
This means they are often missing out on amino acids which help us to feel fuller for longer.
When we aren’t consuming sufficient amounts, it can result in feelings of fatigue and hunger.
Solution: ‘Aim to include a serving of protein at breakfast and lunch such as: Greek yoghurt, protein powder, nuts, ricotta, eggs, beans, chicken or salmon to help reduce that afternoon slump,’ Jessica said.
Unfortunately a lot of people aren’t consuming enough protein rich foods throughout the day which means they are missing out on amino acids which help us to feel fuller for longer
‘Aim to include a serving of protein at breakfast and lunch such as: Greek yoghurt, protein powder, nuts, ricotta, eggs, beans, chicken or salmon to help reduce that afternoon slump,’ Jessica said
Refined carbs at lunch
It isn’t uncommon to to feel more sluggish and lethargic in the afternoon after eating refined carbohydrates for lunch.
Jess said this often happens when people don’t make or bring their own food to work.
‘Consequently, this can lead to grabbing a less nutritious convenient takeaway option from the food court,’ she said.
‘This can then trigger that pesky afternoon slump because white refined carbohydrates deliver glucose to the blood quickly, resulting in a brief rise and then drop in blood sugar levels.’
Solution: Luckily this doesn’t mean you still can’t enjoy carbs for lunch, it’s just about which carbs you consume.
According to Jess they’re a great source of fibre and can assist with keeping the body energised for the rest of the day.
Opt for wholegrain varieties such as brown rice, buckwheat and quinoa or starchy vegetables such as sweet potato, carrot, pumpkin or beetroot.
When consuming carbs opt for wholegrain varieties such as brown rice, buckwheat and quinoa or starchy vegetables such as sweet potato, carrot, pumpkin or beetroot
Excess caffeine
Although many people rely on coffee to get them through the day, it raises cortisol levels.
This means that too much coffee can disrupt the body’s stress response reactions which may have health consequences if excessive intake is maintained.
‘For some people, chronic high intake can result in dependence which means our body is waiting for the next caffeine hit,’ Jess said.
‘Therefore, if we don’t get it we can feel lethargic or some people even experience headaches.’
Solution: You can still enjoy one cup of coffee a day but aim to have it before 10am.
If you find the craving kicking in swap the next coffees for a caffeine free dandelion chai, peppermint or chamomile herbal tea.
Although many people rely on coffee to get them through the day, it raises cortisol levels
This means that too much coffee can disrupt the body’s stress response reactions which may have health consequences if excessive intake is maintained
Skipping breakfast
‘Irregular eating patterns such as skipping breakfast can disturb our sleep cycle and circadian rhythm,’ she said.
‘Consuming a protein rich breakfast also enhances satiety, keeping us fuller and reducing food cravings later on.’
Solution: If you’re someone who can’t stomach food within a few hours of waking Jess has suggested having a small snack, such as Greek yoghurt with berries.
If you tend to be short on time in the mornings she recommends prepping breakfast the night before.