In theory, avoiding the afternoon slump is simple: Get enough sleep, keep your stress load reasonable, eat balanced meals throughout the day, and don’t overdo the caffeine. Then there’s reality: Haha. Also, part of the reason why some of us get tired after lunch might just be in our nature—or at least our circadian rhythm.

On days when the postlunch dip hits for whatever reason, there are four strategies that work for us.

1 GET NOURISHED

Often the slump happens because your meals haven’t been balanced, either lacking in protein or relying too much on carbohydrates to fill you up. A little snack can give you a boost. One of our favorite things to do is sip some warm bone broth from FOND. We think of it as a souped-up stand-in for an afternoon latte, which works for two reasons: It’s free of caffeine, to save you from continued energy crashes, which could further mess with your circadian rhythm. And each serving has about eight grams of protein to keep you going. There are eight amazing flavors to choose from, and lately we’ve been loving the Spring Clean—that lemony tang is invigorating and the finish is so clean. FOND uses bones from organic pasture-raised chickens and sustainably sourced organic vegetables, herbs, and aromatics. We also cook grains with the bone broth to eat throughout the week. It makes any grain bowl or salad so much better.

FOND
bone broth
FOND, $9

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FOND
bone broth
FOND, $9

Shop Now

2 GET MOVING

Moving your body in the afternoon can help with energy and make you feel more alert. Ideally do it outdoors in the sunlight with fresh air. It doesn’t have to be a full-blown workout—try a walk around the block when you start to feel sluggish. Adding ankle and wrist weights can up the ante. If you can’t get outside, try to get near a window for some natural light, and if you can open it to catch a breeze, all the better. Switching to a standing desk after lunch can help engage your body on days when you’re tethered to your computer.

3 GET REFRESHED

Stimulate your senses: Try adding an uplifting citrusy scent to your diffuser. Splash your face with cool water or use a gentle face wipe. Give yourself a mini spa treatment with a face roller or dry brush.

4 GET SOME REST

Sometimes it’s not worth the fight. You’re exhausted, and sleep is what your body needs. If you’re able to nap, try to keep it short and on the earlier side—a long or late nap will likely continue to cause problems with your natural sleep cycle.

If you’re at work and not going to get away with actually going to sleep, try a short stress-relieving activity, like stretching, meditation, or breathwork.