Midday slump? How to stay alert during the day

(BPT) - You’ve probably felt it — that time of day when your brain gets foggy and you have trouble concentrating. All you can think of is taking a nap. For some, it happens right before or after lunch, for others in the late afternoon. You may reach for a caffeinated beverage or sugary snack to try to boost your energy, but that only offers a short-term fix.

What can you do to keep better energy and focus throughout your entire day?

Here are a few tips that will not only help you power through your day better but will also improve your overall health — mental and physical.

1. Give yourself a break

If you spend much of your day sitting, taking frequent short breaks to switch up your activity level will help you stay alert. Set a timer on your phone or computer to remind you to get up once or twice every hour to move for five to ten minutes:

• Take a brief walk, even just around the house, or march in place
• Do gentle stretches to loosen up
• Dance to upbeat music, pumping your arms in the air
• Tackle a quick errand or chore

Anything that gets your blood flowing will perk you up — just don't wait until you're already feeling drowsy to take a break.

2. Breathe easy

As part of your regular breaks, or even more frequently, sit up straight in your chair and take a few deep breaths in a row to get more oxygen to your brain. Establish a habit, like taking a deep breath after each email you answer, or before a meeting.

If you’re home with the kids, encourage them to join you on your movement and breathing breaks.

3. Add a vitamin and nutrient-packed dietary supplement to your routine

Instead of reaching for a sugary beverage or tenth cup of coffee, try AdvoCare's Spark energy supplement drink — which delivers energy and enhanced mental focus with a unique blend of 20 vitamins, minerals and nutrients. Vitamins such as A, B-6, B-12, C and E, plus minerals including Zinc, help give your body what it needs to keep going in the afternoon. Spark contains enough caffeine to give you the burst of energy you’re looking for, and is about equal to a strong cup of coffee. It has four grams of sugar, and comes in over 13 different flavors so you can find your favorite. All you do is mix with water — which also helps you stay hydrated!

4. Get outside

Sunshine provides your body with vitamin D, which is a great, natural pick-me-up, and fresh air encourages deep breathing. Just sitting outside for 15 minutes can help boost your energy — but a short brisk walk outdoors is even better.

5. Snack smart

When you’re getting that sleepy feeling, avoid the temptation of empty carbs and sweet treats. Try keeping healthy snacks nearby like a container of raw nuts or hard-boiled eggs in your refrigerator so you can snack. The protein in nuts and eggs helps give you some sustained energy without the undesirable effects of bingeing on less healthy snacks.

6. Sleep well

Nothing is more important for maintaining your energy levels than getting enough sleep:

• Stick to the same bedtime and waking time every day, even on weekends.
• Give yourself an hour of “wind-down” time before bed. Put electronic gadgets away and relax with a book, soothing music or warm bath.
• Make sure your bedroom is as dark and quiet as possible.
• If you occasionally have trouble sleeping, try SleepWorks from AdvoCare, which can help you achieve sound, restful sleep. It contains vitamins, minerals and botanicals, including magnesium, valerian, lemon balm and melatonin, to help you relax and get to sleep soundly.

Don't wait until you're feeling an energy slump to take good care of yourself. A proactive approach to your health and wellness will help you feel better and stay focused all day long.

To learn more about ways to be your best any time of day, visit AdvoCare.com.