The afternoon slump is common. Lunch composition, hydration, sleep and natural body-clock rhythms all play a part.

Start with lunch

A lunch built around protein, fibre-rich carbohydrates and vegetables keeps energy steadier than a large, refined-carb lunch on its own. Think chicken and bean salad with wholegrain bread rather than a large white baguette and crisps.

Desk-drawer snacks

• Unsalted nuts (portion into 30g bags).
• Oatcakes with a single-serve nut butter.
• Roasted chickpeas.
• Fruit: apples, bananas, satsumas.
• Rice cakes.

Fridge snacks

• Greek yoghurt or skyr.
• Hummus with vegetable sticks.
• Boiled eggs.
• Cheese and cherry tomatoes.

Habits that help

1. Get outside for a 10-minute walk after lunch.
2. Keep a water bottle on your desk.
3. Have your last caffeinated drink by early afternoon.
4. Take short movement breaks every hour.
5. Keep office treats out of sight.