By Angela Kerrisk from Activate Fitness 

You know that feeling when you’re sitting at your desk and suddenly fatigue washes over you like a tidal wave - you are crashing fast and ready for an afternoon nap. We have all experienced it! It's most likely a result of a number of things, not just that you’re in need of another cup of coffee.

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There is a natural rhythm or set clock in our bodies, and many people tend to feel a little sleepy in the afternoon. But don't blame it all on your body's internal clock, your body makes you sleepy, but it is your own lifestyle habits that may be causing this energy crash. If you’re not exactly sure of what’s causing this energy slump, pay attention to what time of day it typically occurs.

One reason for that afternoon crash is that you are experiencing a dip in blood sugar, generally a result of your cortisol rising too high in the morning due to external factors such as coffee, a carbohydrate-rich breakfast or a carb-heavy lunch, not getting enough sleep the previous night, or being dehydrated. A combination of these puts you… yup, right around that mid-afternoon crash time.

How can you avoid this?

If you're feeling sluggish in the early afternoon, ask yourself these questions:

Did I eat breakfast?
What did I eat for breakfast? (A cup of coffee doesn't count)
What did I eat for lunch?

Eating smaller balanced, more frequent meals and snacks throughout the day, say every three to four hours, may help minimise the spikes and dips in your blood sugar. Balance these with a mix of the different, important macronutrients; carbs, protein and fat, and note it’s important to include them all throughout the day. This balanced combination will help your blood sugar and energy levels stay steadier after you’ve finished eating. And it should go without saying but eating enough throughout the day will help boost your energy and ability to focus too, so don’t skip meals!

Prioritise sleep. Consistently not sleeping enough can lead to significant sleep deprivation. If you get better sleep at night, you’ll be less tired during the day and less likely to experience an afternoon slump.

Drink plenty of water. If dehydration is a contributing factor to your afternoon fatigue, make it a habit to keep a reusable bottle of water handy and sip from it regularly. If you’re not exercising regularly, you're more likely to experience lower energy levels throughout the day.

Get out at lunchtime for some fresh air and boost your vitamin D. Even if it’s just a walk around the office, movement can help you feel less sleepy.

It’s natural for your energy levels to rise and fall throughout the day. A severe dip though, can throw off your entire day. Pay close attention to what time the slump hits and then consider how your lifestyle may be contributing to it. Typically, a change of diet or a better sleep routine can make all the difference.

If you find that daily fatigue is severely impacting your ability to concentrate, talk to your doctor to rule out any potential underlying causes.

If you would like help to create a more balanced lifestyle and help with nutrition, visit www.activate.ie today and schedule a complimentary nutrition consultation.