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Most of us have been there: a super productive morning finishing projects, working toward inbox zero, and fighting the urge to tweet at co-workers. (Just us?) Then the clock strikes 2:00 and you might as well pull down the shades, throw on pajamas, and hop into bed.

It’s completely normal to feel super tired once the afternoon rolls around. Circadian rhythms, which affect your sleep patterns, may be to blame for the midday slump.

In fact, your “sleep signals” peak at night and during the afternoon (right around 2 p.m.), which may explain why you want to grab an afternoon catnap.

Other factors, like what you eat, your hydration level, and how much time you spend staring at a screen, can also affect your energy level.

Think it’s time to curl up in your cubicle? Here are some ways to fight that fatigue as soon as it strikes.

1. Work out

A midday trip to the gym may not only wake you up but also boost productivity. According to a 2011 study, getting in a workout during the workday could improve your productivity once you’re back at your desk.von Thiele Schwarz U, et al. (2011). Employee self-rated productivity and objective organizational production levels: Effects of worksite health interventions involving reduced work hours and physical exercise. DOI: 10.1097/JOM.0b013e31822589c2

Do some light aerobic exercise or strength training before getting back to your work pile. Don’t have time to hit the gym? Try these deskercises to work out at work.

2. Stretch it out

Feelin’ stiff? Stretching sends a surge of blood and nutrients through your body, providing a quick energy boost. If there’s no stretching station in sight, try these desk stretches to keep your muscles loose.

3. Move around

Changing your environment can help boost your energy. Try to sit near a window or under a bright white light, which will alert your brain that it’s time to wake up.Lok R, et al. (2018). Light, alertness, and alerting effects of white light: A literature overview. DOI: 10.1177/0748730418796443

Or take a break and get outside — a 2010 study found that spending just 20 minutes in nature could boost people’s feelings of vitality.Ryan RM, et al. (2010). Vitalizing effects of being outdoors and in nature. DOI: 10.1016/j.jenvp.2009.10.009

4. Try a walking meeting

Take that meeting to the streets and discuss what you would in the office outdoors. Here at Greatist, we love doing laps around the neighborhood for some fresh air!

5. Stand up

If you spend most of the workday on your rear, please stand up. Staying on your feet helps you focus, and it might even prolong your life. Get a standing desk and work away!Vallance JK, et al. (2018). Evaluating the evidence on sitting, smoking, and health: Is sitting really the new smoking? DOI: 10.2105/AJPH.2018.304649

6. Don’t skimp on breakfast

Whether breakfast is the most important meal of the day is debatable, but skipping it or making the wrong food choices in the a.m. could leave you fuzzy.Spence C. (2017). Breakfast: The most important meal of the day? DOI: 10.1016/j.ijgfs.2017.01.003

Energy-boosting breakfasts include healthy protein sources like eggs and Greek yogurt, plus slow-burning carbs from whole grain cereals and breads.

Tight on time? Try these on-the-go breakfast ideas.

7. Eat a small(er) lunch

Supersizing that sandwich may be the reason for your midday fatigue. Try switching to a smaller (but still satisfying) lunch and include some of these energy-boosting foods.

8. Cut back on sugar

A little sugar may go a long way — but in the wrong direction. Consuming sweets can provide a quick boost, but it only leads to a sugar crash that leaves you even less alert.Mantantzis K, et al. (2019). Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood. DOI: 10.1016/j.neubiorev.2019.03.016

9. Have a snack

Not mealtime yet? Have a snack to help boost your energy. Try an ounce of cheese, a handful of nuts, or another high-protein snack to stay alert.

10. Stay hydrated

To avoid dehydration and its sleepy side effects, just keep sipping. The Institute of Medicine recommends that women drink about 9 cups and men drink about 13 cups of water per day.

11. Sip green tea

Packed with active compounds called phytochemicals, a mug of green tea can perk you up in the afternoon without making it tough to fall asleep that night. Plus, its nutritional benefits are enough to make anyone wide-eyed.Dietz C, et al. (2017). Effect of green tea phytochemicals on mood and cognition. DOI: 10.2174/1381612823666170105151800

12. Chew gum

Upping your afternoon power stores may be as simple as chewing gum (seriously). According to a 2015 study, gum chewing boosts energy and enhances work performance.Allen AP, et al. (2015). Chewing gum: Cognitive performance, mood, well-being, and associated physiology. DOI: 10.1155/2015/654806 Stick to the sugar-free kind to avoid tooth decay.

13. Skip the booze

Fatigue could be the result of a big ol’ hangover. Avoid drinking alcohol during the workweek or keep consumption to a moderate level — that’s one (for women) or two drinks (for men) per hour, according to the CDC.

14. Get enough sleep

This may be a no-brainer, but getting enough sleep is vital to staying energized throughout the day. Can’t sleep? Here are some solutions to help you drift into dreamland.

15. Take a catnap

Sometimes the best remedy for fatigue is simply to shut your eyes. Learn how to power nap (20 to 30 minutes of snooze time) to get that midday boost you really need.

16. Take a break

Tired? Give your body and mind a break by taking five to do something besides work! Use these tips to relax in 5 quick minutes before getting back to the grind.

17. Give your eyes some rest

To avoid eyestrain (which can make your eyes feel tired), keep a safe distance from your computer screen — about an arm’s length. Follow the American Optometric Association’s 20/20/20 rule: Every 20 minutes, take a 20-second break and shift your eyes to something at least 20 feet away.

18. Chill out

Need a quick burst of energy? Splash some cold water on your face or stick your head in the freezer for a few seconds. The chill will wake you up for sure.

19. Talk it out

Instead of emailing a co-worker down the hall, take a trip to their cubicle and talk in person. Make it a brisk walk to get exercise, stretch your legs, and give your eyes a break from staring at the screen.

20. Switch tasks

Working on the same project for 5 hours? Switch gears to stay stimulated and keep things fresh. Just don’t try to do more than one thing at a time — multitasking may make you about 40 percent less productive.Powell SK. (2016). Mindfulness, multitasking, and you. DOI: 10.1097/NCM.0000000000000141

21. Turn on the tunes

Feeling like you’re about to doze off? Listening to uplifting music can boost alertness, attention, and memory.Riby LM. (2013). The joys of spring: Changes in mental alertness and brain function. DOI: 10.1027/1618-3169/a000166 Pro tip: Music without lyrics is best for focusing.Shih YN, et al. (2016). Elucidating the relationship between work attention performance and emotions arising from listening to music. DOI: 10.3233/WOR-162408

It seems like somewhere between 1 and 3 p.m. our brains go on vacation, leaving the rest of our bodies exhausted and rereading sentences five times without making any progress. If this sounds like you, it’s time to mix it up at work.

Eat high-protein foods and small meals without added sugar. Drink green tea to keep the energy flowing and avoid those pesky coffee jitters. Get outside to stretch your legs, and follow the 20-20-20 rule to give your eyes a break. Don’t forget to turn on some music without lyrics and chew some gum. You should feel perked up in no time.

Finally, maintain solid habits during the workweek to stay on your game, like getting enough sleep at night and easing up on booze during happy hour. A few simple adjustments could help you prevent the midday slump.