How to beat your midday slump


How to beat your midday slump

Office nap rooms are totally a thing, did you know?

There might be some stigma associated with “sleeping on the job”, but the truth is, short afternoon naps are proven to enhance performance and boost creativity and productivity. With nearly a third of Americans being sleep deprived, a midday power nap is a great way to beat that afternoon slump.

What if your workplace doesn’t have those snooze-friendly policies though?


Did you know that dry brushing your skin can help detoxify your body? Skin is the largest organ in the human body and a pretty awesome one at that. It helps us stay warm when it’s cold, helps us stay cool when it’s hot and its primary purpose is to protect our inner organs from outer elements. Your skin also plays an important role in detoxification and if it’s invaded with toxins and dead skin cells, it can’t do its job properly. This is where dry brushing comes in handy. It stimulates your lymphatic system, which in turn helps release toxins. It removes dead skin cells, stimulates blood flow and helps cell regeneration. Dry brushing also helps increase energy levels- especially if you do it in the morning. I find that dry brushing helps me feel energized especially during colder months. It only takes a few minutes in the morning, and it feels so invigorating, it’s a great way to start the day.


If you depend on sugar for a quick energy-boost, then you probably know that those effects are often short-lived. The “3pm sugar crash” is real. Stick to water and stay away from sugary drinks. I always try to keep some dark chocolate at the office- that way when I get those weird midday cravings, I can make a smarter choice (instead of eating those donuts or cookies someone brought in, plus, dark chocolate actually has energizing effects).


No, not the vending-machine kind of snacks. You can make a batch of your own granola bars,  banana breakfast bars, or go with my favorite- almonds and fresh berries. If you work long hours, make sure you always have something small and healthy to snack on. That way you’ll be less likely to make an unhealthy decision and it’ll also help you keep your energy levels up.

Related: Snacking at Work: Healthy Snacks to Keep at the Office


I work behind a computer, then I come home and usually spend the rest of my day…. behind a computer, blogging. Every single time I read an article saying just how bad sitting behind a desk for long periods of time is for you, I freak out a little. Having a “desk job” means that I HAVE to take frequent breaks. I take a quick walk around the office every 30-45 minutes and have a gentle stretch- this helps me stay more focused. Also, always take the stairs over the elevator.



Dehydration can cause poor concentration, tiredness and fatigue, so drink up that water. You can experience noticeable fatigue, even if you’re only one percent below your optimal fluid level, this is why staying hydrated is important. I drink a big glass of water as as soon as I wake up. In winter, I love having warm water with lemon, first thing in the morning and keep a big water bottle at my desk.

Another thing that really helps me is a cup of green tea in the afternoon. Well, for me, tea makes everything better anyway. BUT, it’s really nice to take a little break in the afternoon to enjoy a good cup of tea.


  • Perfect timing Paula – I needed to read this! I try my best to stay as hydrated as possible especially during periods of concentration :)
    Ambar x

  • Elisha

    Reading this on my lunch break and fearing the Monday afternoon slump to follow! Water and a healthy snack are my weapon of choice today.

    Have a good week!

  • I’m literally sat here right now in the afternoon feeling sluggish and tired, so this post has come at the perfect time. Definitely going to grab a glass of water and take a break from the computer every so often xx

    Lauren |

  • It’s tempting to reach for the caffeine when that mid-day slump hits, but I’ve found a brisk walk and a bit of fresh air if the best remedy. Def hard to be motivated with the weather getting colder though!

    – Lubna | The Digital Review

    • I do love opening a window in the office when the weather gets a little cooler. the cold air can be so refreshing!

  • I had to come into to work 2 1/2 hours early today. I almost went into starbucks, but resisted the urge. I would’ve had a sugar low before half the actual work day was through! So, here I sit, following what you’ve said – no coffee loaded with sugar, just an iced green tea I made with my purchased tea bags. :) Here’s hoping the day goes well!

    • Hope your day went well! I love iced tea, too! i sometimes keep sparkling water and fresh lemon slices in the office fridge too- there’s something really refreshing about that combo!

      • Great idea! I do love water more than coffee, but the idea of that sugary drink in the morning is intoxicating. I’ll try the lemons!

  • Good tips! I have a desk job too and when I am home I go for a running sessions or walk. And I have also dark chocolate with me :)

  • Great tips, I really enjoyed this post :) xx

    Zoe ♥ MammafulZo

  • I need to be more mindful about stepping away from my desk. Sometime I can sit at my desk for 4 hours straight and not even notice!

    • I know, I used to do the same! I’d sit down in the morning and sometimes wouldn’t get up until it was time to go home. Yikes!

  • I’m so with you on the tea! My work friends and I generally have tea breaks around 3:00, probably for that very reason! I’m obsessed with peppermint tea lately. It wakes me up and just gets me energized and clears out any congestion in my head from the stupid air conditioning vent that is constantly blowing on my head. My office is also very social during our slow times so that often helps to get over the midday slump!

    • Tea break is so lovely, isn’t it? :) I love peppermint too! The smell alone makes me feel energized and refreshed!

  • These tips are great. I make a point of trying to get up regularly and just potter about. I always make sure I have some fruit in the fridge and try to drink as much water as possible. I think if I had an office that allowed naps I’d never wake up from them!

    Robyn x | RobynLouiiise

    • Thanks Robyn! Fruit and water is a great combo! Haha I actually love power napping! I think the key is to not nap for too long ;)

  • Ah that midday slump always gets me and I end up reaching for something sweet to get that boost. I know I am not doing the right thing, but my brain just shuts down and I can’t keep my eyes open then it is my only option. I didn’t know dry brushing could make you feel energised, I should start doing it again :) Great post, Paula! Thanks for all these tips :)

    Ela BellaWorld

    • I love dry brushing! Especially in the winter, it feels so good! I find that during colder months it takes me a little longer to wake up in the morning haha ;)

  • This is what I’m struggling right now. I wake up okay in the morning, walk for 4 miles after I drop off the girls at school and get 6-7 hours of sleep a night (which is a lot for me, more than I’m used to). But like at noon, I have such a hard time staying awake!

    Nereyda│ Nick & Nereyda’s Infinite Booklist

    • It’s crazy, but I always feel tired if I get too much sleep. I can’t get the recommended 8 hours of sleep every night. It’s just way too much for me. Maybe you just need to get used to the new routine, since the school started again!

  • I work LOOOONNNGGGG hours at my day job and often don’t have time to take a break. I’m fairly confident I’m extremely dehydrated so that doesn’t help things. I really need to set an alarm to go off each hour to force me to get up and move around; maybe get some water!

    • I bought one of those mason jars at target with a straw on it- totally helped! It’s easier to mindlessly sip on a straw. I can now get up to 4 of those in one day!

    • Try to keep some water and something nice to snack on by your desk! I don’t usually take lunch (even though I can) but I make sure to take frequent breaks though!

  • The Sunday Mode

    I usually always take the stairs instead of the elevator just out of habit, but honestly when I have to get to the 10th level of a building and I’ve taken the stairs…

    • Haha I have a small staircase leading up to my office and everyone that comes up, always asks me how I make it back and forth every day. It’s literally like 30 steps haha. Don’t know if I could go up and down 10 levels though!

  • I hate coming home to sit at the the desk again – that’s why I find myself gravitating to everything non-screen related for as long as I can :)

  • I’ve realised for me the key is to drink water, don’t overeat and definitely avoid sugar. Otherwise, I am literally useless haha x

    Ariadna || RAWR BOWS

  • Great post and I agree with all! Really does make a difference. Thankfully! LOL Kelly xx

  • EdyeNicolesMakeup

    Staying hydrated is super important!!! Great advice, Paula <3

    Edye |

  • Biana Perez

    I like to step away from my desk to sort of regroup and get some get up and go for the rest of the day! xo, Biana –BlovedBoston

  • I totally agree with all of these! Having a writing job is amazing, but also means I’m on my butt for long stretches of time — and if I’m not careful, I can get super sedentary real quick. Also completely agree with hydration, can never get enough H2O!

    Steph | Misc. Bliss

  • I always get hit by the midday slump. Sometimes so badly that I just want to crawl in bed and take a nap.

  • Sugar definitely slows me down and makes me more tired rather than giving me that sugar hype haha!
    Kathy x

  • When i hit the midday slump i reach for fruit and water, always energizes me x

  • Helen Wakefield

    Great tips as always Paula :) I definitely think stepping away from your desk is the most important. I use the Pomodoro technique for this and it helps to keep my brain stimulated all day!

    Helen | The Little Giraffe