I’m sure I’m not the only one who encounters the dreaded afternoon slump. I always find myself super energized in the morning but by the time 2pm hits, I am so ready to get my pajamas on and hit the hay. And hey… sometimes I do! Nobody is perfect. On those days where the slump hits HARD I do cave and have an afternoon nap. But obviously that’s not always an option. Sometimes we need an alternative afternoon energy boost.

Afternoon Energy Boost

Photo by Roberto Nickson on Unsplash

I also don’t drink coffee – I have some sort of weird intolerance to it as it makes me feel drunk and shaky so I avoid coffee like the plague. So I can’t push through that afternoon slump with ALL THE CAFFEINE. However, knocking back 4 cups of coffee to get through the afternoon isn’t something I’d probably recommend anyway.

So, if you need an afternoon energy boost without the coffee, I’m going to share some tried and tested ways I’ve found that extra energy boost:

Beat the Afternoon Energy Slump

Start the day right to avoid an afternoon slump

The afternoon slump starts much earlier than when it actually hits. So by starting the day right from the moment you wake up, you can potentially avoid that midday slump altogether. Eating a well balanced and healthy breakfast, staying hydrated, taking your vitamins and getting in a bit of exercise are just a few ways to keep the energy up.

Drink some water for an instant energy boost

Being dehydrated can make you feel so sluggish. And sometimes, during the morning when you’re working hard, constantly drinking water isn’t at the top of your priorities list (although it should be!) So if you find yourself needing an afternoon energy boost, it might be something as plainly simple as getting a cold glass of water that perks you up.

Get some fresh air to wake yourself up

I work from home so I’m at home A LOT. And constantly being cooped up inside has always made me feel a bit rubbish. Fresh air is one of the most wonderful, natural, energy boosters. So I’d highly recommend going for a walk, sitting in the garden or even just flinging open a window for a natural, instant, boost.

Avoid carbs during lunch

This isn’t something I’d usually recommend or talk about as I know people are pretty sensitive toward food AND I’m not a nutritionist or qualified to give food advice in any way. BUT. I’ve found the less carbs I eat during lunch, right before the afternoon slump, the less tired I am. Something to experiment with!

Get up and stretch or do some Yoga

We all know that Yoga is my jam by now. I couldn’t get by without it now. And it’s become an integral part of my daily routine and also helping me get an energy boost when I need it. I’ve created a public playlist on YouTube of all my favorite Yoga With Adriene practices that are just PERFECT for that quick afternoon energy boost!

Step away from the screen

Screens can make you tired. T-I-R-E-D. I’m always less tired during the day if I’m not working, am out at the zoo or on holiday for example and not staring at my freaking laptop all damn day. This is a hard one to implement if you work in an office or from your laptop but AT LEAST take a break from the screen for your lunch break.

Use a refreshing face spray for an energy boost

If you haven’t got a mist then splashing your face with cold water is another great, natural way to wake yourself up and give yourself a quick energy fix. I personally really enjoy using the Fearne Cotton Energize Face Mist, which contains natural ingredients and smells gorgeous too.

Have a healthy snack

HEALTHY. I know when we’re feeling tired and sluggish the first thing we want to reach for is the chocolate. Or the crisps. Or the cakes. And whilst I’m NEVER one for not having a treat when I fancy one, when it comes to needing an afternoon energy boost, you really do need to stick to the healthy snacks. Fruit, cereal bars, granola, vegetables etc!

Stimulate your brain

When 1 or 2pm rolls around and you’re feeling that slump coming on, doing something you have to think about probably isn’t what you WANT to do. But it’ll definitely be the thing to give your brain a little energy boost, instead of chilling out and watching YouTube. Try puzzles, Sudoku, brain training, that sort of thing!

If all else fails, just have a nap

Look, let’s be real. Sometimes the afternoon slump is too much and there’s nothing we can do to wake us up. Perhaps it’s from a bad night sleep the night before, a personal problem that’s draining your energy or something else. But if all else fails and you have the means to do so, just have a nap. We’re not judging. I promise.

How do you give yourself an afternoon energy boost? Do you suffer from the afternoon slump and have any tips on how to get through it? Let us know in the comments!

Afternoon Energy Boost


  1. I’ve heard of facemists but haven’t tried on yet! I actually use essential oils to help – and drink a lot of water or something with electrolytes in it.

    But a nap always sounds good

  2. The afternoon slump always gets me on work days! I try to take my lunch at around 2pm when I can so that I can rest and then get back to it! So many good tips in here, I like the sound of the fact mists!

  3. Oh my god I hate the afternoon slump! I always feel like I could go back to sleep for about a decade. Fresh air is definitely the thing that helps me combat it most, but as another non-caffeine drinker it can be a real struggle! I’m useless mid-afternoon, but I might try doing some yoga at that time so I’m raring to go for the rest of the day.

  4. I love those face mists. I know some people think they’re really gimmicky but I honestly love how they feel on my skin and always feel a bit more awake afterwards. I definitely think a walk or a little bit of exercise wakes me up too if that’s an option x


  5. This post definitely spoke to me. Even though I wake up a LOT later than before, I still get sluggish around 4-5pm where all I want to do is sleep. Stretching and eating fruit has helped with that a little for sure.

  6. These are great tips! I definitely get the afternoon slump a lot, especially at the moment! I try and step away from my screen for lunch as that break really does help. I am trying to drink more water too, but I find it so easy to forget to drink it – so that’s something that I need to work on!

    Chloe xx

  7. I find that when I start to get tired or moody in the afternoon, I step outside and take a walk around my neighborhood. It helps me think about other things and I come back focused and ready to get things accomplished!

  8. I’m lucky that working from home, I have my pups here with me. Getting out to play in the back yard with them or take them for a walk usually gives me the boost that I need – helping me to find the energy to get through the rest of the day. While I don’t usually give in to a nap, occasionally I will enjoy an afternoon cuddle session on the couch.

  9. Great tips! I always get this slump – but weirdly right after breakfast! I am so tired and just want to go back to bed. I like the idea of doing some movement to get things working again.

  10. These tips are so useful especially as I’ll be returning to 12.5hr days from tomorrow!! I think the best thing I’ve found to wake me up is drinking super cold water… I will definitely try these tips!xoxo

  11. Well said! If all else fails, there is always a nap to fall back to, and sometimes it is just what you need. But I definitely think it is worth it to try and see if there is any energy out there that is hiding from you. 🙂

  12. Face mists are so underrated but refreshing! I ran out of tea tree water so I use setting spray in the meantime!

    Ash | pricklypineapples.ie

  13. Great post and I totally get the carbs thing too. Nothing to do with dieting but it just sends my energy and productivity to sleep in the afternoon.

  14. Love this post, they are some great tips! Sometimes you do just need a nap haha. I like an afternoon iced coffee as a pick me up or little yoga session to get my body moving and out of the slump!

  15. I love this post! I do have them days where I feel so sluggish in the afternoon and I don’t drink coffee either… but I try to go for a walk or dance or something and usually does it for me! I also agree loads of water helps and having a break from the screen too xxxx

  16. This was much needed. In an office situation doing my job isn’t too bad but doing so from home has proven more difficult. By the afternoon I start to feel exhausted and out of energy. Great list of ideas! x

  17. I love the idea of getting a face spray (even if I do cheat a lil’ bit and just splash my face with cold water) and I’m really glad you mentioned going out to get fresh air… Especially because, in our current situation, everyone is stuck indoors so it’ll be good to get out and about!

  18. Oh these tips are so useful. Just recently I have found that I am having more afternoon slumps, so I will have to ty a few of these tips. Deffo need to start drinking more water, it really does help!

    Thanks for sharing!

    Aimsy xoxo
    Aimsy’s Antics

  19. I am notorious for the afternoon slump. I like that these are some natural alternatives to getting that energy boost. Oooh, getting fresh air helps a ton. I need to do a better job of drinking more water. Naps can’t be all bad as long as it doesn’t turn into a 4 hour nap hehe. Thanks for sharing!

    Nancy ♥ exquisitely.me

  20. I’ve been absolutely loving yoga during lockdown, adriene has been a life saviour!!! I’ve also been enjoying getting outside in the sun on a dog walk 🙂 x
    Becky Shannon xx – Life-by-Becky

  21. Yoga is absolutely amazing for a morning pick-me-up! I just wrote in my latest post about how morning yoga has really been helping me get a good start on the day. I’ve really been loving it! I’ll look into these other suggestions for sure — they all sound very helpful!

  22. This used to be my struggle too. But I got a part-time job in the late afternoon – early evening and it really helps to me stay awake. It is a pretty active job so I think exercising is a great way to avoid the afternoon slump.

  23. I love all these tips thank you!

    My go-to to feel energised is a banana, raspberry and spinach smoothie! Great as a breakfast or as a mid afternoon booster 😊

  24. We used to do stretches mid day in work to wake us up. I would have called time on what ever we were doing so we could get up and stretch, and we may even have went for a wee dander through the site to re-energise (and watch the lads). Now I make sure and get up at least once each hour to stretch my legs and keep me as energetic as possible which can be difficult with the current weather.

  25. Love these tips!! I’ve been trying to up my water intake recently & I think it’s helping massively with my energy levels. I’m only drinking one cup of coffee a day now too, which I think has helped. I used to drink 5-6 cups a day! Eeek! It’s actually scary thinking back. Ha.


  26. I’m definitely making extra effort to drink more water and get some fresh air at the moment. Some other tips I can definitely use here 😊

  27. This is a great post Jenny! I drink a lot of water anyway, it can really give you an energy boost! I never thought about not eating carbs during lunch time, I’m always eating sandwiches or toasties at the moment but I’m getting slightly fed up of them now! I need to try something I think! x

    Lucy | http://www.lucymary.co.uk

  28. This was great advice! I find that by 2pm I am ready to just nap but working from home set hours just makes this difficult! Definitely going to try some of these this week and see if they help!

  29. I’m a caffeine addict and I often find myself being lazy during the afternoon. I really needed to cut off my coffee intake. Thank you for sharing this post! I’ll definitely try the alternative mentioned.

  30. These are some super helpful tips! With Quarantine I’ve noticed that I have absolutely no energy yet feel completely wired! I’ll try these out today!

  31. The afternoon slump isn’t so bad for me these days as I work in the morning and break for lunch. Then go for a womble around the garden for 20 minutes and some deadheading – which is my fresh air and screen break combined. But I like the idea of a face spray in hot weather, I’ll just have to make sure I’m not wearing mascara, haha! Great tips, Jenny xxx

    Lisa | http://www.lisasnotebook.com

  32. Really great tips. I love that you still finished the post with a nap and a nap can sometimes be the best thing. I believe there is no point sometimes to fight it if you are really tired. I go for walks during lunch breaks especially with this great weather and that normally helps a lot.

  33. Some really good tips here Jenny! Thank-you kindly for sharing! I’m definitely going to try and put some of these in practice. The biggest one for me is definitely the fresh air, when I was in the office I tried my hardest to go for a lunch time walk. When I returned, I always felt much better and productive. I’ve never thought of the others though so that’s great.

    Gemma | https://anoceanglimmer.wordpress.com/

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