Boosting Energy at Work: How to Beat the Midday Slump Without Relying on Energy Drinks

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Struggling to stay awake at your desk?

Feeling sluggish at work even after seven to eight hours of sleep? You’re not alone. Many people hit that dreaded energy wall sometime between lunch and late afternoon. If you’re finding it difficult to keep your eyes open, can’t get any fresh air, and don’t want to chug another energy drink, don’t worry — there are smarter and healthier ways to get your groove back.

What Is Chronic Fatigue?

Chronic fatigue isn’t just about feeling tired after a long day — it’s an ongoing, often debilitating exhaustion that rest doesn’t fix. It can severely impact daily functioning, especially in workplaces that require concentration, alertness, and physical activity. Understanding the root causes is key to managing fatigue and preventing its serious consequences.

20 Medical Conditions That Can Cause Chronic Fatigue

1. Chronic Fatigue Syndrome (ME/CFS)

A complex disorder characterised by profound fatigue, sleep issues, and cognitive difficulties. Symptoms often worsen after physical or mental exertion.

2. Multiple Sclerosis (MS)

A neurological condition where fatigue is one of the most common and disabling symptoms, caused by nerve damage and immune dysfunction.

3. Fibromyalgia

A chronic condition causing widespread pain and fatigue, often with sleep disturbances and memory issues (“fibro fog”).

4. Anaemia

A deficiency in red blood cells or haemoglobin reduces oxygen flow to the body and causes weakness and persistent tiredness.

5. Sleep Apnoea

Interrupted breathing during sleep leads to poor sleep quality and extreme daytime drowsiness.

6. Depression

Mental health disorders like depression commonly manifest with overwhelming fatigue and loss of motivation.

7. Hypothyroidism

An underactive thyroid slows down metabolism, leading to tiredness, cold intolerance, and weight gain.

8. Diabetes

Uncontrolled blood sugar levels cause energy crashes and long-term fatigue.

9. Heart Disease

Poor circulation and low oxygen delivery caused by heart conditions can leave people feeling constantly exhausted.

10. Lupus

This autoimmune condition causes inflammation throughout the body, commonly leading to joint pain and fatigue.

11. Rheumatoid Arthritis

A chronic inflammatory disorder that not only affects joints but also causes severe fatigue due to inflammation.

12. Chronic Kidney Disease

Toxin build-up due to impaired kidney function can result in exhaustion and weakness.

13. Cancer (and Cancer Treatments)

Fatigue is a common symptom of many cancers and a major side effect of chemotherapy and radiation.

14. Vitamin B12 Deficiency

B12 is essential for nerve function and red blood cell production. Low levels can cause tiredness, confusion, and tingling.

15. Mononucleosis (Glandular Fever)

A viral infection that causes prolonged fatigue even after the acute illness passes.

16. Lyme Disease

Caused by tick bites, this bacterial infection can trigger persistent tiredness and joint pain.

17. Adrenal Fatigue (Addison’s Disease)

When the adrenal glands don’t produce enough cortisol, the body struggles with energy regulation.

18. HIV/AIDS

The virus and the immune system’s response can drain energy and cause ongoing fatigue.

19. Menopause

Hormonal shifts can disrupt sleep and reduce energy levels in menopausal individuals.

20. Post-COVID Syndrome (Long COVID)

Many individuals experience long-lasting fatigue, brain fog, and breathlessness months after infection.

Health & Safety Risks of Working with Chronic Fatigue

Fatigue isn’t just uncomfortable — it’s a workplace hazard, especially in public or high-responsibility roles such as:

• Healthcare
• Retail
• Transport
• Construction
• Food services

Implications of Working While Fatigued:

• Reduced focus and slower reaction times
• Higher risk of accidents (e.g., slips, falls, equipment mishandling)
• Poor decision-making
• Impaired communication with colleagues or customers
• Increased irritability and stress

Worst-Case Scenario:

A fatigued worker in a critical role (e.g., machinery operator, driver, healthcare provider) could:

• Cause or be involved in a serious accident or injury
• Administering the wrong medication or dosage
• Endanger others due to inattention or impaired judgment

Chronic fatigue is often a symptom of deeper health issues that require attention and management. Employers and workers alike must understand that fatigue isn’t laziness — it’s a legitimate safety and health concern. Prioritising awareness, flexibility, and workplace accommodations can protect everyone involved and foster a safer, more inclusive environment.

Why You Might Be Tired Even After Enough Sleep

Just because you’re logging enough hours in bed doesn’t mean you’re getting restorative sleep. Here are some sneaky culprits that might be draining your energy:

1. Poor sleep quality – Light sleep, frequent awakenings, or undiagnosed sleep disorders like sleep apnea can leave you feeling wiped out.
2. Dehydration – Even mild dehydration can lead to brain fog and fatigue.
3. Nutrient deficiencies – Low levels of iron, vitamin D, magnesium, or B12 can leave you chronically tired.
4. High stress levels – Cortisol swings can drain energy and disrupt sleep cycles.
5. Too much sitting – Staying sedentary for hours can actually make you feel more tired, not rested.
6. Poor posture – Slouching restricts breathing and blood flow, which reduces oxygen to the brain.
7. Hidden sugar crashes – Breakfasts or lunches high in refined carbs can spike and crash your blood sugar.
8. Mental overload – Long periods of intense focus can mentally exhaust you, even if you’re physically still.
9. Lack of natural light – Being indoors away from sunlight affects your body’s natural circadian rhythm.
10. Caffeine crashes – That mid-morning coffee may be wearing off just in time for your slump to hit.

10 Ways to Wake Yourself Up at Work (Without a Walk or an Energy Drink)

If you’re stuck indoors and the clock is moving slowly, here’s how to jumpstart your energy fast:

1. Take a “microbreak” – Even a 1–2 minute pause to stretch, roll your shoulders, or look away from your screen can reset your brain.
2. Practice deep breathing – Try the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale for 8. More oxygen = more alertness.
3. Use peppermint or citrus essential oils – Dab a little on your wrists or inhale from a tissue. These scents are known to stimulate the mind.
4. Switch tasks – Change mental gears for a few minutes to something easier or more creative.
5. Drink cold water – A splash of hydration and a temperature jolt can wake your brain.
6. Eat a protein-rich snack – Think almonds, Greek yogurt, or a boiled egg to avoid the sugar crash.
7. Do desk exercises – Calf raises, neck rolls, or isometric stretches can improve blood flow.
8. Chew gum – Studies show chewing gum may increase alertness and reduce fatigue.
9. Turn up the lights – Brighter lighting can help stimulate wakefulness and alertness.
10. Try binaural beats or energizing music – Sounds at certain frequencies may help stimulate focus and lift energy levels.

What About Oxygen Aerosols? Do They Work?

Oxygen cans or oxygen aerosols are a real product on the market. They typically contain concentrated oxygen and are marketed to help with:

• Altitude sickness
• Post-workout recovery
• Boosting alertness in tired individuals

But do they work for energy boosts?

In short, maybe — but not in the way caffeine does. If your fatigue is due to low oxygen (say, from poor ventilation or shallow breathing), a few puffs of supplemental oxygen might give a short-term alertness boost. However, for most healthy people breathing normal air, the benefits are minimal and temporary.

They won’t replace sleep or fix the root cause of your fatigue, but in some cases, they can offer a placebo-like lift — especially when used alongside deep breathing and hydration.

Final Thoughts

The next time you’re struggling to keep your eyes open at work, skip the third cup of coffee and try these science-backed energy boosters. Fatigue is often a puzzle with multiple pieces — diet, stress, environment, and mental habits all play a role. With a bit of awareness and a few clever tweaks, you can push through the slump and feel sharper throughout your workday.

Sunlight Exposure Getting 15-30 minutes of sunlight, especially in the morning, helps regulate your body clock (circadian rhythm) and boosts serotonin levels. This keeps your energy and mood elevated. On cloudy days, a light therapy box can be an alternative. Sun therapy is medically referred to as heliotherapy. It involves the use of natural sunlight for therapeutic purposes, such as treating certain skin conditions or improving mood. Another related term is phototherapy, which encompasses treatments using sunlight or artificial ultraviolet light.

Adaptogenic Herbs: Adaptogens, like ashwagandha, rhodiola, and ginseng, help your body better manage stress, which is a common energy-drainer. They’re available as teas, powders, or capsules, but consulting a healthcare professional first is recommended. Magnesium and B Vitamins B vitamins (especially B12 and B6) are key for energy metabolism—found in foods like chicken, fortified cereals, and bananas. Magnesium aids energy production at the cellular level; include spinach, almonds, or dark chocolate in your meals.

A note from the editor; to all our readers: She apologises for being off the radar for the last couple of months. She has been struggling with her health lately and is finding fatigue rearing its ugly head. She wants to reassure all our visitors and guest writers that she will be responding to eveyone and thanks everyone for their patience and understanding.