Picture the scene: it’s just gone 3pm, and you’ve been struggling to get back into the zone since you got back from lunch half an hour ago. Gradually, you feel your energy levels begin to drop – and as you continue replying to emails, you start to feel yourself grow sleepy. 

Before long, you’re yawning and struggling to keep your eyes open as you try your best to work through the rest of your to-do list.

It happens to the best of us, but feeling like you’re seconds away from nodding off while you’re trying to get through the day isn’t exactly ideal.

Sometimes, you just need something that’s going to snap you out of that snoozy headspace and get you back into gear until bedtime – and while caffeine is always a go-to, it’s not the ideal solution when that snoozy feeling hits mid-afternoon.

So, what’s the best way to wake yourself up when you feel your eyes growing heavy? We asked the experts for their top tips – here’s what they had to say. 

Even if you’ve just had lunch, your body could need a fuel source you’ve depleted throughout the day. Having a quick snack can remedy this. 

“Energy levels are directly related to the availability of fuel, either from glycogen stores or other stored sources like fat stores,” Jane Hutton, a nutritionist and chef at The Functional Foodie, explains.

“For a quick, healthy boost fruit is ideal, but for more sustained energy, a protein-based boost like apple slices spread with nut butter or chicken slices dipped in guacamole are perfect. Add a complex carb like seeded crackers or oatcakes for a fuller belly.” 

Your breathing can have a big impact on how your body functions and feels – including your energy levels. Using a breathing technique to raise your heart rate can make you feel more awake, says Jenna O’Keefe, a confidence and breathwork coach.

“When you increase your inhale to double the length of your exhale, you increase your heart rate which gives you more energy,” she says. “Even breathing like this for 60 seconds can make a big difference to how you feel.”

Breathwork can also have the opposite effect and help you calm yourself down when you’re feeling activated, O’Keefe adds. “When you increase your exhale (to double your inhale) you decrease your heart rate, therefore relaxing your body. Try it today and start seeing the benefits!” 

It’s no secret that exercising can help you to feel more energised, but even just a couple of minutes of movement can make a real difference.

“I recommend having a short workout at your fingertips to get your blood flowing and your body moving for times when you’re feeling tired,” says Eliza Flynn, a personal trainer at The Warrior Method. “For example, 10 press-ups (these can be against a wall or table), 10 squats and 10 lunges.

Flynn continues: “You can adapt it for your fitness levels, but it should be something which you find moderately strenuous and gets your blood flowing.”

For some quick, energy-boosting workout inspiration, you can check out the seven-minute standing workout the Strong Women team tried to beat the mid-afternoon slump. 

Singing isn’t just a great mood booster – it can also help you feel more awake. Emma Baylin, the founding director of Shared Harmonies – a CIC specialising in singing for wellbeing – says just a quick sing song can help you to feel more awake.

“Singing is a wonderful (and free) way to boost your energy levels,” she explains. “Singing releases all four happiness hormones giving you that uplifted feeling as well as reducing the amount of cortisol (stress hormone) present in the body.

“The breathwork associated with singing also helps to regulate the nervous system and exercises the muscles used to breathe.” 

When we’re sat down bent over at our laptop, it’s easy to forget how rejuvenating simply being exposed to natural light can be. If you haven’t been outside or sat near a window for a while, doing so can do magic for your energy levels.

“This is much easier in the summer, but moving away from dark areas and into direct sunlight can boost your mood and keeps you alert and happier,” says Sophia Parvizi-Wayne, the founder and CEO of the family mental health app Kanjo.

“If you can’t find space in the office, try heading outside for five to ten minutes.” 

Images: Getty