Do you know that feeling? During the day, usually by 4 p.m. at the latest, it suddenly appears – the fierce afternoon slump. Your well-being disappears, and you feel sluggish and unmotivated. We've summarized how to beat the afternoon slump in Tips & Tricks.
Read on now and give the next afternoon slump the cold shoulder to get your all-day-long well-being back!
1. With a sensible lunch.
Heavy foods like schnitzel and fries are off-limits. The body needs too much energy to digest them. And that energy is exactly what another organ needs – your brain. Instead, reach for protein sources like white meat and fish, as they keep you full longer, are easy to digest, and support your cells at work. Add some vegetables and/or salad, and you have a light lunch created.
2. With the right snacks.
When the afternoon slump hits, we often think we need sweets. That’s because our blood sugar is low. But reaching for sweets now won’t do you any favors. The sugar causes your blood sugar to spike, but the problem is it then drops quickly again, and the next slump is already on its way. So: stay strong and ignore the chocolate craving, or you’ll soon have a few extra pounds on your hips – and that’s the last thing you want, right? Alternative? Reach for healthy snacks like nuts, as they are packed with power nutrients that support your brain at work, or simply treat yourself to a vabon essentials or vabon fierce.
3. With a large glass of cold water.
Yes, it sounds simple, but it helps! Adequate hydration (at least 2 liters daily) is important for your blood circulation and oxygen supply to your head and body. Feeling the first signs of tiredness during the day? It could be due to dehydration, which causes your body to slow down its functions to protect itself. Grab a glass of water quickly, recharge your battery, and you can give it your all again.
4. With fresh air.
Just half an hour outdoors positively affects your concentration – a study from the University of Birmingham even showed this. They divided 56 participants into two groups. One group was sent on a “lunch walk” for 30 minutes daily over ten weeks. Afterwards, they answered questions about their mood, and it turned out that those who spent time outside at midday and got fresh oxygen were consistently more optimistic about handling the rest of their workday. Those who didn’t get physical activity or fresh air felt unmotivated and overwhelmed. If a short walk outside isn’t possible, at least don’t forget to ventilate regularly.
5. With vitamins & minerals.
Why? Because they boost energy metabolism and help reduce tiredness and fatigue. Important players include: Vitamin C, Vitamin B1, B2, B6, B12, Niacin, Pantothenic acid, Biotin, Folic acid, and the mineral magnesium. You can conveniently find 100% of your daily needs in vabon essentials and fierce. For example, Vitamin B12 is not only important for energy metabolism but is also used to form healthy red blood cells. These are needed to transport oxygen throughout the body. When the body lacks oxygen, we become tired and sluggish. vabon essentials and fierce support you in the fight against tiredness.
6. With short exercise sessions.
Exercise can not only prevent an afternoon slump but also help you recover if it has already hit. When you’re active, your body releases happiness hormones, oxygen supply to your brain and blood circulation are stimulated – this helps you stay awake. But when workdays are packed, there’s usually no time for a full workout. Luckily, even small bursts of movement help – just do jumping jacks, crunches, or step-ups on a chair in between.
7. With light.
In the cold season, the sun sets earlier, so it often gets dark in the office by the afternoon. In the dark, our body automatically switches to night mode and produces more melatonin. This sleep hormone makes us tired quickly. So, as soon as you notice it getting dim in the office, turn on the light. It might not be as effective as natural daylight, but it’s definitely better than nothing.
8. With certain scents.
Sounds strange, but it helps. Sharp scents wake you up. Aromatherapists recommend essential oils. Especially blue eucalyptus or peppermint stimulate your nervous system and blood flow in your brain. But a mix of a few drops of rosemary with jojoba oil can also work wonders – smell it or simply rub it on your forehead and temples.
9. With relaxation exercises.
If your job involves a lot of sitting, you know the problem. By the afternoon, sitting with concentration is no longer possible. The muscles in your neck tense up and start to hurt. Relaxation exercises can not only help solve this problem but also increase blood flow and improve concentration. Which exercise helps? Simply lower your head as if you were touching your chest with your chin, open your chest, and press your shoulders down. Another helpful exercise is to move your head and neck in a circular motion for about 20 seconds. You’ll notice that relaxed muscles allow oxygen to flow better – directly to your brain!
