5 ways to avoid the afternoon slump after lunch

5 ways to avoid the afternoon slump after lunch

Have you ever felt exhausted after a meal at work? Yup, it happens to some of us but you can avoid  that lethargic and sluggish feeling you get in the afternoon especially between 1pm and 3pm especially after you have had lunch  also known as  the Afternoon Slump!

People experience afternoon slump in various ways, the symptoms could either be the same or very similar. Understanding what causes your run-down feeling in the afternoon after eating is crucial in order to figure out how to address it and to improve your overall productivity at work!


Symptoms of afternoon slump include:

  • Falling asleep at your desk
  • Frequent yawning and/or feeling sleepy
  • A headache or stomach ache
  • Extreme fatigue or lethargy
  • Slight changes in vision
  • Tingling or feeling of muscle weakness
  • Becoming irritable, short tempered or depressed without provocation
  • Craving carbohydrates
Afternoon slump

You can avoid the afternoon slump

There are several degrees to afternoon slump ranging from mild to severe!  A severe case of afternoon slump is more than just feeling like the day is getting long and a nap would be nice. While a mild case can easily pass with light activities like walking the stairs, a severe case is marked by a profound sense of tiredness or fatigue that makes it hard to focus and may be accompanied by an intense need to sleep.

Afternoon Slump can be caused by four major causes:

  1. Poor eating habits such as eating too much carbohydrates
  2. High levels of stress
  3. An underlying metabolic disorder such as pre-diabetes or insulin resistance, reactive hypoglycemia, and polycystic ovarian syndrome
  4. Getting too little sleep on a regular basis

Avoid the afternoon slump by trying a few tips

  1. Consider eating small, healthy snacks throughout the day instead of one big meal. Heavy meals such as Eba, Pounded Yam, Fufu (hi Nigerians) are a no – no at work if you want to stay productive for the rest of the day!
  2. Go with a friend at the office for a walk or to try out healthy foods for a change! There are so many options out there!
  3. Pack your own lunch to save money and ensure you eat unprocessed foods
  4. Drink more water—apparently, adults should drink six to eight glasses every day!
  5. Stand up from your desk every few minutes even if it is to the dispenser machine.
  6. Chew some minty gum – this always helps!


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