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Sleeping on the job was once grounds for dismissal but employers are coming round to power naps. Desk Yoga stretches: link your hands, push your arms out in front of you and raise them above your head. If you must have chocolate, stick to a few squares of high-quality plain chocolate as it contains less sugar and the richness means you’ll want less.
Low afternoon energy is down to what we eat from the moment we get up and this meal does what it says on the tin: refuels the body by breaking a fast.
There's no need to chug crazy canned concoctions or buckets of coffee to get through the day without a 3 p.m.
After Cornell University found they increase productivity in the workplace, some US companies, including Nike and Deloitte Consulting, started encouraging employees to add an afternoon snooze to their to-do list, and some firms have installed beds or sleep pods. The high glycaemic index (GI is a measure of how high a food type pushes up your blood sugar) in a sugar-filled snack might give you an energy boost, but your blood sugars will crash quickly and you’ll probably feel more tired than ever, warns nutritional therapist Shona Wilkinson.


And ideally, eat your snack half an hour before you know you’re likely to slump because it takes the body that long to convert what you eat to energy, says Wilkinson. Replace white bread, pastas and dessert with protein (chicken, tuna, hard-boiled eggs) and a slow-digesting carb (brown rice, lentils, sweet potato). You’ll need a healthy, sizable breakfast with complex (slow-digesting) carbohydrates and a little protein. Low blood sugar and the body’s circadian rhythm hitting a natural low are the culprits. Opt for a snack with low GI, such as oat cakes or hummus and carrot sticks, to raise your blood sugar levels steadily and keep them up, she says.
Eating protein with carbohydrates can bring down the glycaemic load, so a turkey sandwich on wholewheat bread or a salad nicoise is a win-win. Good choices include an egg on wholemeal toast, oats or sugar-free muesli with berries and natural yoghurt, or porridge with semi-skimmed milk and a banana. The trick is not to cat-nap for more than 15 to 20 minutes, because the most you’ll get is light sleep, which is easy to get out of. One study found chewing gum can increase alertness and improve mood.Effects of chewing gum on mood, learning, memory and performance of an intelligence test.


Researchers have even suggested a three-minute long cold shower could be enough to counteract some of the effects of chronic fatigue.
Listening to music and tapping those toes significantly increased college kids' alertness in one study.The effect of personality type and musical task on self-perceived arousal. Lemon is considered a stimulating scent, and one study showed it improved subjects' moods.Olfactory influences on mood and autonomic, endocrine, and immune function. Sit up straight, though—that's shoulders back, eyes dead ahead, and lower back slightly arched—to feel more energized and possibly even get a boost of self-confidence.The effects of upright and slumped postures on the recall of positive and negative thoughts.
Whether it's a quick walk or a long lunch, take some time to wake up away from the glowing screen.



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