Do you often find yourself hitting a wall in the afternoon, struggling to stay awake and focused? Instead of reaching for another cup of coffee or a sugary snack, why not try some natural energy boosters to help you power through the rest of your day?

Absolutely! Here are some of the best websites offering information along with the relevant links about how you can overcome midday fatigue with those handy tips:

1. Stay Hydrated

• The Mayo Clinic on Dehydration: Offers detailed information on dehydration, why it matters, and tips for staying well-hydrated. (https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086)
• Healthline: Benefits of Proper Hydration: Covers the science of hydration and the many ways it enhances both physical and mental well-being. Image of Healthline: Benefits of Proper Hydration website: https://www.healthline.com/nutrition/7-health-benefits-of-water

2. Get Moving

• Verywell Fit: Ways to Get Moving for More Energy Explores the connection between exercise and energy levels, with several short and simple exercise routines. Image of Verywell Fit: Ways to Get Moving for More Energy website: [[invalid URL removed]]([invalid URL removed])
• NHS: Simple Exercises: Includes easy-to-follow exercise demonstrations to boost energy from the UK’s National Health Service. Image of NHS: Simple Exercises website: https://www.nhs.uk/live-well/exercise/easy-low-impact-exercises/

3. Eat a Balanced Snack

• This section dives into snack choices for sustained energy while covering important nutritional basics.
• Whole Foods: Whole, unprocessed ingredients are prioritized over packaged snacks when possible.
• Apple slices with nut or seed butter: A classic for a reason! Apples provide fibre and natural sugars, while nut/seed butter offers protein and healthy fats. (https://www.eatingwell.com/article/8021021/best-snack-for-energy-boost/)
• Trail Mix: Make your own for better control over ingredients. Include nuts, seeds, dried fruit, and maybe a few dark chocolate chips for an antioxidant boost.
• Hummus with Whole-Wheat Pita or Veggies: Hummus is packed with protein and fibre, while pita or vegetables provide complex carbohydrates.
• Hard-boiled eggs: Easy, portable, and a great source of protein. Consider them a convenient choice for mornings or as part of a larger snack combo.
• Yoghurt parfait: Layer plain yoghurt with berries and a sprinkle of granola for a sweet and satisfying boost. (https://www.eatingwell.com/gallery/8076012/easy-high-fiber-snacks-youll-make-forever/)
• Energy Balls: Often made with dates, oats, nuts, and other delicious add-ins like coconut or cocoa powder. (https://www.eatingwell.com/gallery/7595009/healthy-energy-ball-recipes/)
• Additional Tips for Eating Well
• Portion Control: Even healthy snacks should be eaten in moderation, so be mindful of how much you’re consuming.
• Listen To Your Body: Pay attention to hunger and fullness cues. Snack when genuinely hungry and stop when you feel satisfied.
• Note: Many of the recommended snacks on Eating Well include simple recipes that you can easily recreate at home!

4. Take a Power Nap

• The Sleep Foundation: Napping Delves into the details of how to make the most of naps, their benefits, and ideal nap lengths. Image of The Sleep Foundation: Napping website: https://www.sleepfoundation.org/napping
• WebMD: Power Naps Covers the basics of naps, explaining the ideal time for them and other valuable tips :

Absolutely! Here’s a breakdown of the details WebMD offers on power naps, followed by links to their relevant articles:

WebMD’s Key Points on Power Naps

• Ideal Nap Length: WebMD generally recommends naps of 20-30 minutes for a quick energy boost without grogginess that typically accompanies longer naps. (https://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps)
• Timing is Everything: For most people, the best time for a nap is during the natural afternoon slump, usually between 1 pm and 3 pm. Napping too late in the day could disrupt nighttime sleep.
• Not a Cure-All: If you’re consistently sleep-deprived, short naps won’t address the root cause. It’s vital to prioritize getting enough quality sleep at night. (https://www.webmd.com/sleep-disorders/features/got-60-minutes-for-a-nap-how-about-6)
• Napping Benefits: WebMD outlines the potential advantages of naps, which include improved alertness, enhanced mood, and even sharpened decision-making abilities.
• Types of Naps: The site briefly references different nap lengths associated with specific benefits. These include longer naps for memory or deep restorative sleep, but those might come with increased sleep inertia (grogginess).

Specific WebMD Articles on Power Naps:

• The Secret and Surprising Power of Naps: This article offers general insights into the science of naps and how they can enhance your day. (https://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps)
• Got 60 Minutes for a Nap? How About 6? This article specifically highlights the value of very short ‘power naps’, even down to 6 minutes! (https://www.webmd.com/sleep-disorders/features/got-60-minutes-for-a-nap-how-about-6)
• Health Benefits of Napping: A slideshow presentation summarizing nap benefits such as better mood, stress reduction, and improved alertness. (https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping)

Important Note: WebMD does not provide medical advice and should not be treated as a replacement for your own healthcare provider’s recommendations. If struggling with ongoing sleep issues, seeking professional assessment is advisable.

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5. Try Aromatherapy

• Healthline: Essential Oils for Energy Provides a look at how various essential oils, like peppermint and citrus scents, can help to invigorate the senses. Image of Healthline: Essential Oils for Energy website: [[invalid URL removed]]([invalid URL removed])
• MindBodyGreen: Aromatherapy for Energy and Focus Explores which essential oils work best, and includes ways to apply and diffuse them. Image of MindBodyGreen: Aromatherapy for Energy and Focus website: [[invalid URL removed]]([invalid URL removed])

6. Practice Deep Breathing

• The American Institute of Stress: Diaphragmatic Breathing Offers clear instructions on deep breathing, a cornerstone technique for stress reduction and increased focus. Image of The American Institute of Stress: Diaphragmatic Breathing website: [[invalid URL removed]]([invalid URL removed])
• WebMD: Breathing Exercises Introduces different breathing techniques along with explanations of their benefits. Image of WebMD: Breathing Exercises website: https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques

7. Drink Green Tea

• Healthline: Benefits of Green Tea Details numerous health benefits associated with green tea, backed by scientific research. Image of Healthline: Benefits of Green Tea** website: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

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