Feeling tired, sluggish, running out of energy? Instead of reaching for another afternoon coffee, read on for ways to combat the 3pm slump, naturally.

1. Power Naps

Power naps may provide the perfect brain boost, helping to kick-start your energy levels. Researchers at the University of Düsseldorf found even an ultra short period of sleep of about six minutes in the afternoon was sufficient in enhancing memory processing.[1]

2. Power Walks

Sitting at a desk all day can often leave you sluggish and tired. A five minute walk around the block, each hour, can help to minimise the ill-effect, according to a recent study.[2]

The study, published in the International Journal of Behavioural Nutrition and Physical Activity, found five-minute walks every hour lead to improved mood, decreased levels of fatigue and reduced food cravings at the end of the day.

3. Ubiquinol Power

Ubiquinol plays a vital role in our energy equation, without leaving us buzzing like caffeine often does.

Ubiquinol, the reduced form of Coenzyme Q10, is the ultimate enzyme for energy in the body. It helps convert energy from carbohydrates and fats into the type of energy that your body can use.

Studies show that Ubiquinol may help to power your energy production and protect the body against oxidative stress and inflammation.

One study in particular, from the Journal of Sports Nutrition in Germany, found Ubiquinol helped to boost the power production and output of trained athletes[3].

4. Low GI Foods

Eating low-GI foods that are absorbed slowly into the body can help to avoid lags in energy. A study, published in Nutritional Neuroscience[4], found people who consumed low-GI carbohydrates felt their energy levels did not decline as much as those who consumed high-GI carbohydrates.

Low glycemic index foods include whole grains, high-fibre vegetables, nuts, and healthy oils such as olive oil.

References

[1] LAHL, O., WISPEL, C., WILLIGENS, B. and PIETROWSKY, R. (2008), An ultra short episode of sleep is sufficient to promote declarative memory performance. Journal of Sleep Research, 17:3–10. doi:10.1111/j.1365-2869.2008.00622.x http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2869.2008.00622.x/full

[2] Bergouignan et al. Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function International Journal of Behavioural Nutrition and Physical Activity (2016) 13:113 doi: 10.1186/s12966-016-0437-z http://ijbnpa.biomedcentral.com/articles/10.1186/s12966-016-0437-z

[3] Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study, Alf D, Schmidt ME, et al, J Int Soc Sports Nutr, 2013 April 29; 10(1): 24

[4] Effects of consumption of sucromalt, a slowly digestible carbohydrate, on mental and physical energy questionnaire responses Kristen W. Dammann, Margie Bell, Mitch Kanter, and Alvin Berger Nutritional Neuroscience Vol.16, Iss. 2,2013  http://www.tandfonline.com/doi/abs/10.1179/1476830512Y.0000000034