Combat the Afternoon Crash: How to have more energy at the office

We’re all familiar with the scenario: You’re sitting at your desk staring at your computer screen when all of a sudden, without warning or reason, your eyelids feel heavy and you have to fight to keep your head from nodding downward. Your body begs you to please, just for a moment, let it curl under your desk and take a catnap. You begin to reason with yourself, and finally, you actually consider putting your head down for just a few minutes. Your boss probably won’t even notice. And if he/she does, won’t it be worth it anyways?

After you convince yourself that five minutes of blissful sleep is probably not worth losing your job over, your instincts tell you to reach for the coffee pot instead. But, wait: STOP! There is a better way.

The problem with caffeine, as I’m sure you’ve all heard, is that it is only a temporary stimulant. This means it will most likely lead to an energy crash. This may cause your head to hurt, but most often it just leaves you feeling drained. Unfortunately, the most effective way to end the crash is to—you guessed it-- consume more caffeine. But before you pour yourself another cup of java, you should try re-evaluating your eating habits instead.

If you’re feeling uncharacteristically fatigued, you are more than likely iron deficient. Around 20% of women and 3% of men are iron deficient, and most don’t even know it. I’ve been told that if you drag a silver ring over the skin on your face and it leaves a grayish streak behind, then you are deficient. However, the best thing to do is to have your blood tested. If you are iron deficient you should eat more leafy green vegetables and iron-rich foods such as red meat, or start taking an iron supplement.

However, just because you’re tired at work does not necessarily mean you’re low in iron. In fact, many times tiredness can just stem from boredom. The best way to deal with this is to get up from your desk and walk around for a few minutes, step outside and get some fresh air, switch the task you are doing, or, if the space permits, stretch out your limbs.

Finally, there are also foods you can eat to help keep your energy levels in check. To begin, the best thing you can do is eat a healthy breakfast. While skipping breakfast may make you think you’re cutting out calories, it actually causes you to rely on midmorning snacks that are high in sugar and low in nutrients. This causes your energy levels to spike and drop rapidly, and leads to a crash (not to mention that it slows down your metabolism and causes eventual weight gain). Also, packing snacks that are nutrient dense and filling is a good way to combat the afternoon crash. Examples of energy-increasing foods are almonds, bananas, yogurt, oatmeal, peanut butter, and beans.

And of course, let’s not forget the importance of exercise. Getting your heartbeat up for half an hour every day can drastically increase your energy reserves. Even if you don’t have the time to hit the gym every day, you can try simple tasks such as taking the stairs instead of the elevator, riding your bike into work, or parking your car in the farthest spot (if walking or riding isn’t feasible). Finally, even doing a few sets of jumping jacks on the spot when you wake up will help, and, if your coworkers will allow it, beside your desk at lunch.