How to Avoid the Afternoon Energy Crash!
Ahhhhh!!! We’ve all been there—the clock strikes 2 or 3 p.m., and suddenly, your energy plummets. The afternoon crash is a common struggle, but the good news is that there are ways to prevent it. With a few simple adjustments to your routine, you can maintain steady energy levels throughout the day. Here’s how some of our staff's top routine:
1. Start Your Day with a Balanced Breakfast
Your first meal sets the tone for the rest of the day. Avoid high-sugar options like pastries or sweetened cereals, which can cause blood sugar spikes and crashes. Instead, opt for a balanced breakfast with protein, healthy fats, and complex carbohydrates—think eggs with whole grain toast and avocado or Greek yogurt with nuts and berries.
2. Stay Hydrated
Dehydration is a major cause of fatigue. Even mild dehydration can make you feel sluggish and unfocused. Make it a habit to drink water consistently throughout the day. If plain water isn’t appealing, try adding lemon, cucumber, or herbal teas for variety.
3. Eat a Nutrient-Packed Lunch
A heavy, carb-loaded lunch can leave you feeling sleepy in the afternoon. Instead, go for a meal with lean proteins, fiber, and healthy fats. A salad with grilled chicken, quinoa, and a variety of vegetables or a bowl of brown rice with salmon and steamed greens are excellent choices to sustain energy levels.
4. Limit Sugar and Processed Foods
Sugary snacks and processed foods provide quick energy but lead to an inevitable crash. Swap them out for whole-food snacks such as nuts, seeds, fresh fruit, or hummus with veggies.
5. Get Moving
A brief walk or some light stretching can do wonders for your energy levels. If possible, take a 5–10-minute stroll outside or do a few standing stretches at your desk to get your blood circulating and your mind refreshed. Or take a class at Brickhouse Boxing Club in North Hollywood, California.
6. Regulate Caffeine Intake
While a morning coffee can be beneficial, relying on caffeine throughout the day can lead to crashes. If you’re feeling drained, opt for green tea, matcha, or a protein-rich snack instead of another cup of coffee.
7. Take a Brain Break
Mental fatigue can be just as draining as physical exhaustion. Stepping away from your work for a few minutes—whether by deep breathing, meditation, or listening to music—can help you reset and regain focus.
8. Prioritize Good Sleep
Poor sleep leads to exhaustion and an increased likelihood of an afternoon crash. Aim for 7–9 hours of quality sleep each night by maintaining a consistent bedtime routine and avoiding screens before bed.
By making these small but impactful changes to your daily routine, brick by brick. These methods can help keep your energy levels steady and power through the afternoon without hitting a slump!
