How to avoid afternoon energy dip?

To avoid the afternoon energy dip, Andrew Huberman suggests several strategies:

1. Hydration and Hypnosis: Hydrating right after a hypnosis session in the afternoon can help maintain energy levels. Andrew practices this around 2:30 PM or 3:00 PM, a time he would typically feel very sleepy. This, combined with morning routines, has effectively helped him avoid the energy dip 1.

2. Caffeine Timing: Delaying your morning caffeine intake to about 90 to 120 minutes after waking up can prevent the so-called afternoon crash. This practice helps manage the natural buildup of adenosine, a sleep-promoting chemical, thus sustaining alertness throughout the day 2 3 4.

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     1

     Napping Insights

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     2

     Caffeine Timing Tips

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     3

     Boosting Morning Energy

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     4

     Caffeine Timing Tips

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3. Napping Guidelines: If you are inclined to nap, keeping it under 90 minutes is beneficial. Determine if napping affects your ability to sleep at night. For those unaffected, napping can be a useful tool to re-energize 1.

4. Exercising: Engaging in physical activity can increase levels of epinephrine, which helps to energize your body. This is especially effective if done earlier in the day 3.

Implementing these strategies can help manage energy levels effectively and mitigate the feeling of an afternoon slump.