Have you noticed that between 1 and 4 pm, suddenly you're exhausted and ready for a power nap? This makes staying focused at work very difficult, and it's likely affecting your productivity. The good news is you're not alone, most people tend to lose focus and feel fatigued around 3 pm. And while a lot of the blame could be placed on your body's internal clock, it's your eating habits that are actually making you feel fatigued - poor eating habits, insufficient sleep, and some medical conditions can cause excessive afternoon sleepiness.

For most of us, grabbing your third cup of coffee or reaching for that overly sugary energy drink is going to be your first instinct. It's the only thing that makes sense, but before you do that, you should know they are only going to make you feel worse in a few hours. Your best bet when you're feeling exhausted is to increase your energy naturally by going for a brisk walk to get your blood and oxygen pumping, to get some vitamin D from the sun, drink more water, and eat some protein. 

So before you close the door of your office to sneak in a power nap, you should try incorporating the following natural energy-boosting tips. You'll be impressed with how these simple changes in your daily routine will dramatically improve your midday slump and even better at preventing this mid-day exhaustion from ever happening. Here's how,

Eat Foods That Give You Energy

Foods that are high in sugar and carbs will provide you with energy, but then you'll crash. By eliminating foods that have little to no nutritional value will dramatically improve your midday slump. It's equally as important that you're eating a balanced diet so that you're getting the right amount of vitamins and minerals. Consider adding multi-vitamins and magnesium supplements to your daily routine to ensure you're getting the right amount.

Eating foods that are low glycemic will also help you to avoid that afternoon lag. These foods include proteins, healthy fats, whole grains, high-fiber vegetables, nuts, and healthy oils. 

Get Hydrated With Water

Dehydration is one of the leading causes of fatigue. One of the best ways to determine if you're getting enough water is by the color of your urine throughout the day. If you have clear or light-colored urine, then your body is adequately hydrated.  Your body needs water; it's how your body is able to turn food into energy and function efficiently. One of the best ways to stay hydrated is by avoiding energy drinks and sodas and replacing them with water. There are plenty of sparkling flavored waters that will keep you hydrated.  

Get a Better Nights Sleep

Sleep is important to the overall function of your body. It's not always about the amount of sleep that you get but the quality of sleep. You can improve your quality of sleep by avoiding screen-time two hours before bed, eliminating coffee after 3 pm, and learning how to meditate.  

Take B vitamins

B vitamins will help to produce enough energy to get you through the day. This vitamin actually aids in your body's ability to produce energy by properly nourishing your cells. While you can get enough B vitamins in the foods that you eat, most people don't eat enough of the right healthy foods that include plant foods such as leafy greens, mushrooms, whole grains, and legumes to provide them with enough of this essential vitamin.

Start Moving Your Body

Getting the blood pumping will give you that natural boost of energy you need and help to improve your brain function. Staying focused on work isn't easy when you're tired. You can go for a brisk walk on your lunch break or take a walk around the office to re-energize yourself. 

Staying alert when you're working is important, especially if you need to closely watch the stock market and figure out which penny stocks to buy or sell quickly. So if you want to beat the midday slump, you're going to need to change the way that you eat, how you move and get more sleep. Making these simple changes will dramatically improve the way that you feel mentally and physically.