Tips to combat tiredness at work

How to combat energy slumps

We’re all prone to energy slumps. Research shows 2.16pm is the time most people find themselves unable to concentrate, and the cause could be anything from underlying health conditions to sheer boredom.

If you’re looking for ways to stay alert and prepare yourself for the mid-afternoon slump, take a look at these top tips.

Increase your water intake

The brain relies on water for energy, so when you’re well hydrated, you will become more focussed, creative and alert. The European Food Safety Authority recommends that men should drink two litres of water a day, while women need around 1.6 litres. That’s between eight and ten 200 ml glasses. Carry a water bottle around with you and aim to finish it each day - you’ll soon notice the benefits!

Eat well

When your energy levels are running low, it’s only too tempting to reach for a sugary snack such as sweets or chocolate. While you will get an initial boost, the effects will be short-lived. Try a healthier and more effective option such as fruit or nuts, as they provide a slow release of energy and give a natural sugar lift.

Factor in stretch time

Sitting in one position or not moving around much during the day can make us feel tired and sluggish. Stretching encourages blood flow and circulation, while also increasing the supply of oxygen to the brain. If you’re at a desk, try some desk stretches, or ‘deskercises’ as they are sometimes known. It should also help improve your posture!

Take a break

Sometimes simply taking a five-minute break can increase your concentration. Going for a stroll around the office is a good idea – exercise causes the body to release endorphins, which will improve your mood. Grabbing a breath of fresh air or sitting away from your desk will likewise help you feel more refreshed, while boosting your productivity.


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