It’s mid-afternoon at work, but you’re starting to feel a crash coming on. You’re yawning, having trouble focusing, and feeling disconnected from your tasks.
The ebb and flow of your circadian rhythm will make you feel energized or sleepy at different times of the day. But if you’re experiencing regular fatigue when you don’t want to — like at work, school, or another place where you want to be alert — you might be looking for ways to increase your energy and perk up.
Learn how to wake yourself up with healthy habits that help you feel rested throughout the day and stay engaged.
The mid-afternoon slump: what’s happening?
A recent survey in the UK found that more than half of workers find themselves in a slump after lunch, even if they had a good night’s sleep. If your energy levels drop in the afternoon, you might find it hard to do your job and stay alert.
Your body has a natural sleep/wake cycle called the circadian rhythm. This internal clock controls what chemicals your body releases throughout the day to encourage sleep or keep you awake.
Before waking up in the morning, your energy level begins to rise, signaling to the brain that it’s time to shine. These levels continue to increase until they peak before noon. And later, as the sun sets, darkness triggers the release of melatonin, making you sleepy.
But the circadian rhythm also decreases your alertness in the afternoon, usually between 1 pm and 4 pm. This is what often leads to the afternoon slump. Even if you get enough sleep at night, this drop can affect you — and you might be looking for tips to stay awake.
15 ways to wake yourself up
Some people chug coffee, others go for a walk, and some listen to music to perk up during a slump. Deciding how to wake yourself up at work is different for everyone, and not every choice will give you the energy you need in the long term.
Try some of these tips and tricks to wake yourself up at work and create habits that make you feel rested and alert.
1. Take control of your sleep debt
Sleep debt is the amount of sleep you “owe” your body when you aren’t getting enough rest. People aged 18–60 require, on average, seven or more hours of sleep every night. If you get less than that, you create a sleep debt over time.
To pay yourself back for the lack of shut-eye, you can try taking naps, going to bed a little earlier, or letting yourself sleep in. If sleep debt is affecting you, making the effort to regularly sleep more can naturally give you more energy during the day.
2. Stick to a sleep schedule
Going to bed on a regular schedule can help fix your circadian rhythm. You’ll maximize energy levels during the day and enjoy better sleep at night. Here are some more ways to create better habits, also known as sleep hygiene:
- Dim the bedroom lights and avoid looking at screens before bedtime
- Maintain a relaxing routine to help destress after a busy day
- Try doing gentle yoga, reading, or journaling
- Keep your bedroom dark and quiet
By implementing these practices, you’ll doze off faster and enjoy better sleep, even if you’re stressed.
3. Keep your brain occupied
If you’re nodding off at your desk while doing something monotonous, using engaging tasks to maintain your alertness can help wake you up. Try listening to music or playing a memory-testing game to keep yourself alert — as long as it doesn’t take away from getting your job done.
4. Enjoy some sunshine
Sunlight suppresses the production of melatonin, the sleep hormone, in your brain. Exposure to natural light also increases cortisol levels, affecting your alertness. These factors combine to help you feel more awake. If you don’t work near a window, take a quick stroll in the sun to give yourself a burst of energy.
5. Exercise
Doing some cardio doesn’t only get your heart pumping. Exercise releases chemicals like dopamine and endorphins into your bloodstream. These powerful happy hormones elevate your mood and help you feel energized.
One study showed that just 10 minutes of stair walking is better at waking you up than caffeine. You don’t have to start pacing up and down your stairwell, but getting outside for a short walk lets you combine the benefits of fresh air and exercise. Walking outside, especially in green space, is proven to be more soothing and better for your mental health than indoor activities.
6. Take a deep breath
Fight fatigue by giving yourself an oxygen boost. Taking mindful breaths reduces stress, boosts brain health, and improves your sleep overall. If you’re feeling tired, take a minute to practice some mindful breathing exercises to make you feel more present.
7. Hydrate
Mild dehydration can increase fatigue and make you sleepy during the day. Drinking water throughout the day can reduce tiredness, even when you don’t feel thirsty. Keep a water bottle near you and make hydration one of your self-improvement goals.
8. Indulge in a healthy snack
You could get a quick hit of energy from a sweet fix, but the inevitable sugar crash isn’t worth it. Instead, practice mindful eating and eat food for concentration like blueberries, nuts, and leafy greens. Taking a snack break can give you the boost you need to stay awake.
9. Chill out
You may not be able to hop into a cold shower at work — unless you work from home — but try splashing some cold water on your face. The abrupt change in temperature increases your heart rate and blood pressure while sending your metabolism into high gear. You’ll feel more refreshed and alert.
10. Try some aromatherapy
Certain aromas can increase alertness. Studies have shown that scents like sage, peppermint, and rosemary can stimulate your brain and help you feel more awake. And ylang-ylang and lavender are fragrances that can make you sleepy, so try to avoid them.
If you work remotely, try a diffuser or wear perfume that wakes you up. But if you’re in-person and your office mates have fragrance sensitivities, save it for private use or ask permission before wearing a scent.
11. Plug into your favorite playlist
Listening to music you love can give you energy, even after a nap. Create an energizing playlist to listen to when you need a boost. Put your headphones on, or collaborate with your deskmates to create a playlist you all enjoy.
12. Take a power nap
If you have the time and a safe space to do so, take a quick nap during your natural afternoon energy dip. It doesn’t have to be long. Studies show that naps as short as 26 minutes can leave you feeling refreshed. If you need an extended energy boost, consider a longer rest, but you risk making it harder to fall asleep at bedtime.
13. Forget the snooze button
It’s tempting, but hitting snooze to get a few extra minutes of sleep likely isn’t helping you rest. You might prolong the effects of sleep inertia, the groggy feeling you get just after waking up, and extend the fatigue into the rest of your day. Even if you aren’t a morning person, try waking up early to give yourself more time if you need it.
14. Use caffeine wisely
Approximately 75% of Americans drink coffee daily. While most people like the taste, 62% of coffee drinkers grab a cup for the energy boost. Unless you have a pre-existing condition, a little coffee won’t hurt you, but that doesn’t mean you should consume it with abandon.
Coffee can alter your circadian rhythm and disrupt your sleep, especially if you indulge late in the day. Caffeine lingers in your system for up to 10 hours, so you should limit your consumption to early in the day to avoid interfering with a good night’s sleep.
15. Work with your circadian rhythm
If your circadian rhythm is the main thing affecting your energy levels throughout the day, there might not be a way to stop it. Acknowledge how you’re feeling and plan ahead to work with it.
Use this time to finish tasks that you find easier, such as clearing your inbox. Save high-stress responsibilities for when your energy and self-motivation levels are on the upswing.
Signs you need more sleep
The mid-afternoon slump is normal, but sleep deprivation isn’t. Consistently not getting enough sleep can have drastic effects on your work and life, especially if you don’t make the effort to rest.
If you’ve noticed a few of these signs, try speaking to a sleep specialist about your habits and working to find ways to improve.
Here are some signs you’re not getting enough sleep:
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You’re irritable and snap at the people around you
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You can’t wake up without an alarm
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You’re sleepy throughout the day
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You have trouble with concentration and recall
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You get sick often and your immune system is weak
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You crave caffeine or rely on it to stay awake
Get the sleep you need
Your circadian rhythm might make you sleepy during the day, and that’s okay. Learning how to wake yourself up can get you through the slump.
Try taking a drink, going for a snack break, or listening to your favorite energizing songs. And if your symptoms continue, revisit your sleep habits and make sure you’re getting the rest you need to perform when you’re awake.
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