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We’ve all been there—the afternoon slump. It usually happens between the hours of 1:00 and 3:00 PM when lunch is over and the end of the day can’t seem to come soon enough. Many of us have just learned to cope with the afternoon slump over the years, but did you know there are easy ways to fight back? It’s true, and these are some of our favorites.

Go for a walk

 

Simple enough, right? Studies show that taking a quick 20 minute walk during a break can boost energy levels and decrease fatigue. Try taking advantage of a nice day by walking outside on your lunch break. Can’t walk over your break due to weather or time constraints? No problem. Even a short walk to and from the breakroom for a snack can help you reenergize your mind and body.

 

Listen to high energy music

Listening to high energy music is a great way to get your toes tapping, and more movement means you’ll be more alert in the afternoon. Can’t focus on your work when all that’s going through your head are the lyrics to Beck’s latest hit single? No problem. There are plenty of high energy instrumentals out there that’ll wake you up without being overly distracting.

 

Step away from the screen

Staring at your computer screen for too long can cause fatigue both for your eyes and for your mind. Not only should you get away from your desk over your lunchbreak, but you should also make an effort to look away from your computer screen a couple times per hour, even if just for a few minutes. Collaborating with co-workers, taking a bathroom break and rearranging your workspace are all great ways of giving your eyes a rest for a few minutes.

 

Stretch periodically

There are subtle desk stretches you can do without embarrassing yourself or distracting your neighbor. Sneak in some from time to time and you’ll find you’re able to stay more alert for longer periods of time. Check out the stretches that Mayo Clinic recommends you do at your desk every day.

 

Eat a healthy snack

Emphasis on healthy, people! Healthy snacks like fruits and nuts will boost your energy for long enough to get you through the afternoon, and they’re a lot healthier than energy drinks, that’s for sure. Bring some to work to keep at your desk or talk to your employer about the possibility of offering free healthy snacks to employees.

 

Drink cold water

Speaking of snacks, if you’re finding yourself constantly snacking on junk food and soda throughout the day, you may not be hungry at all. You may be dehydrated. Drink water frequently throughout the day, and chug a few gulps of ice cold water in the afternoon to wake yourself up if you’re starting to slump.

 

Eat an energizing lunch

Put down the pasta! Overloading on carbs is just asking to feel sleepy in the afternoon. Try a healthier option complete with fruits and veggies instead. Get tips and recipes from The Kitchn if you’re looking for more ideas on what constitutes a healthy lunch.

 

Say goodbye to the slumps! Combine these tips to conquer your afternoon fatigue and get back to work once and for all.

Employee Wellness

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Standing Height Ergonomics

Standing-Height Ergonomics

You’ve added a standing desk to your workspace to help ward off the negative health consequences of sitting all day. You’re now consistently moving and incorporating a balance of sitting and standing. But have you forgotten about ergonomics? While a balance of sitting and standing is the most important, you’ll also want to consider the height of your workstation, the position of your monitors and keyboard, and your ergonomic chair adjustments to make sure that your body is fully supported whether you’re taking a stand or sitting for a bit.

Set Your Workstation at the Proper Height

Your workstation should not cause you to strain to reach something high or low. If you are reaching to look up or down, it can cause a lot of strain on your shoulders, neck, and back. An adjustable-height desk allows you to move the workstation up or down to accommodate your height. You will want to position your workstation (including your keyboard) so your arms are parallel to the ground while typing (no stress on elbows or shoulders) and you're not looking up or down at monitors but instead straight ahead, keeping your shoulders and neck relaxed. It's recommended that your monitor is placed about arm’s length from your face.  

Stand Correctly

Standing at your desk for the recommended amount of time isn't enough—you'll need to be sure you are standing correctly. Otherwise, you may still experience those aches and pains you’ve been trying to avoid. Having your monitor at the right angle and your workstation at the right height will help, but remember to keep your back straight and shoulders relaxed. Avoid reaching above or behind the shoulder line. Avoid crossing your legs in any matter when standing and avoid locking your knees—both of these movements can disrupt blood flow. Instead, keep your feet pointed toward your workstation and your knees loose and comfortable.

Consider Your Feet

Even if you stand for short bursts throughout the day, you’ll want to consider how your feet are holding up. If they are sore or uncomfortable after standing, evaluate your footwear and add an anti-fatigue mat to your workspace. Switching to practical footwear for standing is ideal, and anti-fatigue mats can make a huge difference in supporting your feet and legs.

Take a Seat

Sitting all day isn't good for you, but neither is standing all day. As a general rule of thumb, you should be standing 15 minutes for every 2 hours you sit. When seated, maintain proper posture to reap the health benefits of good ergonomics.

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Nicole Groshek

Nicole Groshek is the social media and content coordinator for National Business Furniture. She helps employees discover the true joy in loving what they do, from working in an inspiring office to having a little fun on the job.