Your body works naturally on a rhythm called a circadian rhythm that helps you feel tired at night and more alert in the morning. Your circadian rhythm and lifestyle choices, such as your dietary habits, can cause you to experience an afternoon slump that typically comes on a few hours after you eat lunch. By getting enough sleep at night and eating certain foods to give you energy, you can eat to reduce the likelihood that you'll experience an energy slump.
Step 1
Eat a healthy breakfast that contains a good mix of healthy carbohydrates such as whole-grain cereal and fresh fruit. Skipping breakfast can start your day off the wrong way by causing you to overeat later, which can cause fluctuations in your blood sugar that contribute to fatigue.
Step 2
Consume a carbohydrate serving no bigger than your fist at lunch. While carbohydrates do serve as an energy source for your body, excess amounts can cause you to experience an immediate blood sugar surge, followed by a blood sugar slump. To keep this from occurring, you can limit your carbohydrate sources to whole-wheat servings. These include whole-wheat pasta, brown rice and whole-wheat breads.
Step 3
Eat a palm-sized serving of protein at lunch. Protein also can serve as an energy source for your body, yet does not affect your blood sugar level the way carbohydrates do. Choose a lean protein serving such as chicken, turkey or fish because high-fat protein servings take longer to digest and can contribute to sleepiness.
Step 4
Drink plenty of water throughout your day. Dehydration can contribute to fatigue in the body, making it important to continue drinking water. While tea or caffeine-containing beverages may make you feel temporarily more energetic, they can cause an afternoon energy slump as the effects of caffeine start to wear off.
Step 5
Eat a mid-afternoon snack that is 100 to 150 calories and contains some element of fiber to provide energy that can sustain you for the rest of the evening. Examples include a small nutrition bar, air-popped popcorn or a piece of fruit.
Step 6
Take a short walk or climb a flight of stairs if you feel fatigue coming on. Physical activity can increase oxygen and blood flow in your body, which helps you to feel more awake. If you are short on time, standing up and performing a few stretches also can help you feel more energized.
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