How to avoid the 3pm crash

We all know it, the restlessness, fatigue or inability to concentrate that hits us mid-afternoon. One of the great killers of productivity. Read on to find out the best ways to avoid the 3pm crash and inject your afternoon with a little more energy.   

Feeling drained by mid-afternoon is something many of experience, and often brings a strong temptation to reach for those quick fixes, like a second (or third) coffee or a sugary treat. While these may give us a short burst of energy, they often leave us feeling worse than before.

Maintaining sustained energy throughout the day is a result of numerous factors, not least the quality of sleep the previous night, the food type of food consumed that day, and even the timing of food can impact our ability to push on through the afternoon.

Here are some tips to help maintain steady energy throughout the day — without relying on caffeine or sugar.

1. Ensure high protein, low carbohydrate lunches. Aim to include good sources of protein, like lean meat, eggs, beans or nuts, paired with slow acting complex carbohydrates such as wholegrains, legumes and sweet potato. These complex carbohydrates have a lower glycaemic index (GI) which helps keep blood sugars and energy steady.
2. Avoid short cuts, such as too much coffee or sugar. Those afternoon treats tend to be high in sugar and low in protein, meaning they’ll spike your blood sugar, giving a temporary energy boost, but fade just as fast. If you’re experiencing afternoon sugar cravings, it could be a sign you’re not eating enough protein in your morning meals. Focus on adding a high-protein snack, like hummus and veggie sticks, or even something as simple as a boiled egg, to give you that sustained energy to get you through until dinner time – without the sugary temptations.
3. Introduce some gentle movement into your day. Things like a lunchtime walk around the block, or even gentle yoga stretching, can get the blood moving and re-activate your brain.
4. Prioritise your sleep schedule. You can eat all the right things, but if your night-time sleep schedule is out, it will be very hard to feel energised and productive in the day. Aim for regular sleep times and a calming bedtime routine to support your daytime focus and productivity.
5. Consider your B vitamin intake. B vitamins are a group of vitamins that work together in the body to help transform the foods you eat into usable energy.

If you’re looking for energy support, consider a B vitamin complex to support energy production. Herbs of Gold Activated B Complex contains activated B vitamins, including B2, B6, methylfolate (folate) and methylcobalamin (B12), to support energy production and assist in the maintenance of general wellbeing. Alternatively, Herbs of Gold B Sustained Release is a high-strength B vitamin complex that releases nutrients into the body over an 8-hour period for sustained energy support throughout the day.