How to Stay Awake in the Office after Lunch? (With 9 Helpful Tips)

Do you feel sleepy after having lunch when you are at your office and want to know how you can stay awake? If yes, this article is for you.

Sometimes we all feel sleepy at our office, mostly after lunch and it becomes hard for us to stay awake. This hampers our productivity to a great extent. 

Being able to stay awake and be fully energetic after lunch at your office may sound impossible, but with the information I plan to give, you will be able to stay awake in the office after lunch and be more productive in no time.

Following some healthy ways of life like getting enough sleep at night, eating healthy, avoiding sugar, and always staying hydrated can help you stay awake in the office after lunch. You can also drink coffee or tea, which might help as well.

To find out more about this, you need to know why we feel sleepy after lunch, and then I will give you some tips which will help you to stay awake in the office after Lunch.

Before knowing more about HOW, Let’s learn WHY!

Why Do You Feel Sleepy After Lunch?

Suppose you are feeling sleepy after having a meal, especially lunch. In that case, this is because of chemical changes in your body during the digestion process. This is perfectly natural and normal. Most importantly, this happens to everybody. 

However, if you feel sleepy and it becomes tough for you to stay awake after lunch and you are in your office, this might be a severe problem.

Sometimes it becomes impossible once a while for us to get proper sleep at night, and sometimes we get over-stressed with work. There are also other factors that I mentioned which make it hard for us to stay awake in our workspace after lunch and work with full potential. 

How to Stay Awake in the Office after Lunch?

If you are having a hard time staying awake after lunch at your office and want to learn how to Stay Awake in the Office after Lunch, you can follow the tips below:

Try to Eat a Healthy Lunch:

Diet plays a vital role in your overall health and your performance at work. If you eat unhealthy foods, then your performance and energy level will drastically decrease, and you will feel tired and sleepy while working after lunch. 

So, try to include vegetables, complex carbohydrates, and good sources of protein in your diet, especially during lunch.

If you find that any particular food is causing you to feel sleepy, get rid of that immediately.

It’s important to keep track of what you eat during lunch time. If you eat good food, then you are more likely to feel more energetic, and this will improve your performance after having lunch.

Avoid sugary Drinks and Junk foods:

Try to avoid foods that contain lots of sugar. Also, avoid junk foods that contain refined carbohydrates and lots of fat. Sugars and refined carbohydrates give you an initial energy boost and spike your insulin level. 

Due to this, you are more likely to feel tired and sleepy after a while. 

If you have a bad habit of taking sugary food during lunch, try to give up that habit, and you will notice the difference in energy level while working after lunch in no time.

So, don’t drink Coke, Pepsi or any other soft drinks. Stay away from burgers, pizza, and other fast foods as well. Make sure you stick to a healthy diet.

Don’t Over-eat:

If you eat in large quantities, your digestion will slow down. This will lead to an uncomfortable feeling, and you will be bloated.

It is scientifically proven that overeating can decrease your performance at work and make you feel sleepy.

So, to stay awake in your office after lunch, try to take multiple small meals rather than having a large meal.

I have personally tried this, and it really works. Try to break down the lunch into two small meals. If you do this, your digestion will be faster and your blood sugar will remain balanced. This will not allow spikes in insulin level too. Thus you will feel more energetic during work.

This tip is very much helpful for diabetic people as well. It is harder for a person to maintain a blood sugar level and insulin levels. Breaking meals into small parts and eating more frequently keeps their blood sugar and insulin level balanced.

Take a little Break after Lunch and Take a Walk:

Walking is a very effective exercise. It improves blood circulation naturally. If you feel a little drowsy after lunch, make a practice of taking a short walk of 5 to 10 minutes.

You can use the stairs instead of taking the elevators or walk around the tour building. This will improve blood flow and help you to stay focused and alert. Thus you will be able to stay awake easily after lunch.

Drink lots of Water to Stay Hydrated all the Time:

If you do not drink enough water during the day, you will be dehydrated, and this will decrease your performance, and you will feel tired and sleepy while working, especially after lunch.

So try to drink lots of water during the day.

According to recent studies, staying well hydrated keeps you alert and improves your concentration power.

If you are not drinking enough water, it will hamper your concentration during work as well. So try to drink lots of water throughout the whole day. This will definitely help you to stay awake and focused during your work after lunch.

Take a Coffee Break:

We all know that coffee contains a chemical named caffeine. This chemical has the ability to boost your energy, and it blocks your adenosine receptors to keep you awake. (Source: Sleep Foundation)

You can drink a cup of coffee to help you stay awake and productive after lunch. But try to drink it after lunch. Don’t wait too long. Otherwise, it will mess up your sleep at night.

So, if you feel sleepy after taking lunch, just take a break from your work and drink a cup of coffee. This will definitely help you and boost your productivity.

If you don’t like coffee, having black tea or green tea also works just fine.

Chew Gum for 10-15 minutes:

There was a study done by the University of St. Lawrence on some students. The study showed that students who chew gum did better on tests than students who didn’t. Later it was found that chewing gum helped them do better by keeping their minds more active. Scientists also claim that chewing gum is a great way to remove tiredness during the daytime.

It is scientifically proven that chewing gum will help you to stay more active at your office after you have lunch if you chew gum for 10-15 minutes after having a meal. 

Don’t sit for too long at a stretch:

Photo by Jonathan Borba on Unsplash

We can get exhausted from sitting or standing for too long. If you have a desk job and sit for too long, it is very typical to feel tired and sleepy after working for a few hours. You might feel more sleepy after lunch if you sit and work at a stretch. So, try to take a short break for 5 minutes after every 25 minutes of working. 

You can just stand up and walk around your room during the break. Whatever you do, don’t look into the screen or just keep sitting during the break.

It is a scientifically proven fact that if you take a short break after working every 25-30 minutes you will feel more energetic and focused. This will help you to work better, and you will not feel tired and sleepy while working after having lunch.

Make sure you are getting enough sunlight while working:

Your exposure to sunlight biologically tells your body to stay awake. According to unitypoint, if you are exposed to sunlight, you will feel more awake while you are working.

So, wherever you are working, try to open windows and let the sunlight in. This will help you to stay awake while you are working at your office after lunch.

Final Thoughts:

I have tried to mention all the ways that I personally practice, and I came across while researching this article. I think all of this tips will definitely help you to stay awake after you have lunch and work in your office with full potential. 

I hope this article can help you. If I have missed anything, let me know in the comments below.

Thanks for reading my article! Before you go, take a minute to check out my post on Best Office Chair Accessories to improve your sitting experience.

Asif Iqbal

Hi, I’m the co-owner of I had spend hundreds of hours researching on Office Chairs. This is the site where I share everything I’ve learned about office chairs.