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The sun is setting before you get off work, and you barely have the energy to get to 5 o’clock, much less think about your goals and hobbies. The temptation of a late afternoon coffee or energy drink is stronger than ever.
But relying on caffeine to get through your days can’t be great for you, right? It turns out that while caffeine can be a helpful tool, it’s not a silver bullet — and there are other things you can do to get that pep back in your step.
How much caffeine is too much?
Caffeine itself isn’t bad for you in moderation — in fact, some studies have found that drinking a couple of cups of black coffee or tea a day could actually have health benefits.
“In small amounts, caffeine is just fine,” says Gena Lenti, MD, a clinical assistant professor in general internal medicine at UW School of Medicine who sees patients at UW Medical Center – Roosevelt. “Where caffeine gets a little bit more impactful is if you’re having multiple cups a day, especially if you're having caffeine later in the day.”
If you’re drinking more than 400 mg (or 3 or 4 cups of coffee) per day, or reaching for a mug after lunch, you are likely compromising the quality of your sleep, which perpetuates your reliance on caffeine. Consuming that much caffeine on a regular basis increases your risk for other side effects, too.
It’s even easier to shoot past that threshold if you’re throwing back energy drinks, which are sometimes packed with even more caffeine than coffee, not to mention lots of sugar and other additives.
So how do you get through the afternoon grogginess without just relying on caffeine? Here are some ideas.
Take a nap — but not for too long
To state the obvious, caffeine is not a substitute for getting enough sleep and good quality sleep. But even if you are getting enough shuteye, you might still feel an afternoon lag because of your circadian rhythms. A nap can help to reduce that grogginess, though it’s important to set an alarm.
“I tell people if you’re going to nap, avoid long naps at the end of the day so that you’re sleepy enough to go to bed when it’s actually bedtime,” says Lenti.
Everyone is different, but a good amount of time to aim for is 15 to 20 minutes — that will ensure you don’t fall into deeper stages of sleep, which could also interrupt your nighttime sleep and leave you feeling even more tired when you wake up.
Eat fruits and vegetables
That afternoon slump often comes after lunch, especially if you’ve been eating a lot of sugary or processed carbs, and not a lot of fiber.
“Eating high-carbohydrate, processed fatty foods is going to cause you to have a food coma,” says Nelson Chiu, MD, a family medicine physician and clinic medical director at UW Medicine Primary Care at Northgate.
Instead, try to make sure you have lots of whole foods that are high in fiber, like vegetables, fruits, plant-based protein and whole grains. These foods will give you sustained energy and help regulate your post-meal blood sugar spike, preventing you from feeling tired after eating.
Move your body
Something else that can help prevent a big blood sugar spike? Taking a walk after lunch, even if it’s just around the block.
In fact, exercise of any kind will help you feel more energized, whether it’s getting up from your computer and stretching for a few minutes or doing some squats or jumping jacks.
“If you're at work, change your scenery, get up and go for a brief walk — get your body moving,” says Lenti. “Exercise is a great way to boost energy if people have the time and the space, and it can be super brief, like five to 10 minutes.”
Drink water, not alcohol
Your brain needs a lot of water to function well, and staying hydrated will keep you feeling alert. Despite what some people on social media are saying, there is no need to down multiple giant water bottles a day, especially in winter when you’re probably not exercising as much and the temperatures are cooler. Chiu says the most important thing is listening to your body and drinking when you’re thirsty.
Alcohol, on the other hand, dehydrates you, in addition to being a sedative, which can cause fatigue and grogginess. It also disrupts your sleep, making you more tired the next day. So, opting for a non-alcoholic happy hour beverage or nightcap can go a long way in boosting your future energy levels.
“If you're somebody who drinks a glass of wine every night before you go to bed, that would definitely be something to cut back on,” says Lenti. “My guess is that these people would sleep more restfully and have less grogginess during the day.”
Stay socially connected
Especially in winter, low motivation and even depression can take a toll on your mood. You’d be forgiven for thinking that staying in and watching sports will help you recharge, but the opposite might be true.
“People in Seattle stereotypically are a little bit more insular, but no matter what, we’re all made to be in relationship with other people,” says Chiu. “After a long day at work, maybe you’re tempted to go home and turn on Netflix, but if you actually go and meet up with somebody, you might feel you have more energy after that.”
Even just a short social interaction can go a long way, like chatting with a neighbor or another parent at your kid’s sports practice.
Find balance
If you continue to struggle with a lack of energy, don’t hesitate to talk to a doctor to see if there might be an underlying cause, like anemia or hypothyroidism.
On the other hand, if you’re beating yourself up for not having enough energy when you’re already doing a lot, maybe it’s time to check in on whether you need a bit more balance in your life — it could be the stress of juggling too many things that’s causing your low energy (and over-reliance on caffeine).
“For those who want more energy, maybe something to think about is, ‘Am I doing too much?’” says Chiu.
And of course, if your morning ritual includes a steaming cup of coffee or tea, or you reach for an energy drink to get through a busy afternoon every once in a while, that’s OK — everything, as they say, in moderation.
