At some point over the course of a work (or school) day, many of us experience an energy dip after lunch, later in the afternoon or during the first few hours of the morning. Even if you have an ongoing issue or underlying sleep disorder, there are a number of techniques you can use to wake up, stay alert and maintain professionalism.

wake up, stay alert and maintain professionalism

Quick fixes with immediate effect

• Open a window and let fresh air in. If it's warm outside, look for a spot with a breeze.


• Sit in the sunlight by a window or go outside and sit in the sun.


• If you don't have natural light, ensure you have enough lighting where you're working or move to a space directly under a light.


• Go for a short walk, ideally outside, where you'll get both fresh air and sunlight. Alternatively, use the fire stairs, carpark or quiet hallways to walk up and down a flight of stairs.


• Hold a meeting outside and have a standing or walking meeting in the fresh air. Ideal for catch ups, one-on-ones and meetings that don't rely on documentation.


• Work at a café or the park for an hour or two, as the different scenery and environment (e.g. noise, smell) will awaken your senses and will keep you from snoozing to office silence.


• Listen to upbeat music that makes you want to move. Those ambient, white noise apps are just like the monotone hum of the office and are best kept closed when you're on the verge of snoozing.


• Sit up straight and use your stomach muscles. Stand up, stretch your legs, arms, neck and shoulders. Just these simple and subtle movements will help with blood flow, which increases oxygen to your brain that will not only wake you up, but help you think.


• Splash cold water on your face for a refreshing wake up. Alternatively, a water face mist can give you a gentle boost whilst providing moisture to your skin.


• If you have the luxury, work at a treadmill desk. Although working while walking on a treadmill seems like an impossible mission in your sleepy state, it will wake you up, particularly if it's the afternoon (read: after lunch) slump you're suffering from. Using a treadmill in the morning after a big night out or no sleep at all can be dangerous, so you need to properly assess your condition before trying this method.


• Delay monotonous tasks. If you have mind-numbing tasks and you know you'll be tired at a certain time of day, assign those tasks to a more wakeful time in the day and do something that isn't repetitive and requires a medium amount of concentration.


• Take a break or a 20-minute nap. Although a 20 to 30-minute nap would be ideal, most workplaces and colleges still don't provide a space – or culture – for napping. But resting has proven to be almost as effective.

Proactive measures

• Make or grab a coffee or green tea either once you begin to feel tired or, if you know when to expect an energy slump, 20 to 30 minutes before.


• Stay hydrated by drinking enough water, as dehydration leads to sleepiness.


• Avoid sugary snacks and processed or starchy carbohydrates during the day, but altogether is best. Sugar and non-complex carbohydrates cause our blood sugar level to drop quickly, causing a swift drop in energy and wakefulness.


• Eat smaller portions in the morning and at lunch. You'll feel less heavy and groggy as your body won't be working overtime to digest so much food. If you feel hungry, start with a glass of water, as it might be all that you need. Otherwise, prepare a light snack, such as nuts, a piece of fruit (e.g. berries, watermelon) or a slice of wholegrain toast with peanut butter.


• Hitting the gym early in the day or latest at lunch can give you a boost of energy for up to 12 hours and is said to improve your mood. Afterwards, eat a balanced lunch of protein and complex carbohydrates, for example, a grilled chicken salad with a splash of olive oil to dress.

Work on your sleep

• Sleepiness and sleep quality can be improved by watching what you eat and when.


• Set up your room for consistent sleep that comes naturally.


• Incorporate some sleep-inducing habits into your day.


• Always practice 'sleep hygiene'.


• Adjust your work hours, if possible. Start later if you feel worse in the mornings. Start earlier and finish early if the afternoon slump hits you hard.