It is 2 PM and offices everywhere look like the set of the "Night of the Living Dead." Co-workers congregate around the coffee maker or perhaps lumber to the vending machine in search of liquid energy. Mid- afternoon crashes are normal, set to the beat of the circadian rhythm (CR) or inner biological clock. This week, the afternoon blahs may be particularly bad thanks to the "spring forward" time change that sets the CR askew. So if you are one of millions struggling to stay awake during that compelling staff meeting, here are some tips to beat the mid PM bump.

Consider the right beverage. When the afternoon slump hits, it seems only natural to reach for a stimulating beverage, but not all invigorating drinks are created equal. Coffee, tea, some soft drinks and chocolate contain the stimulant caffeine, a well-known enhancer of the central nervous system. Caffeine increases alertness, wards off fatigue and may increase productivity, at least temporarily. It takes about an hour for caffeine's full effects to kick in and the effect may last for a few hours. Caffeine, is a diuretic, which is a fancy word for "makes you pee a lot." So, if the caffeine doesn't keep you awake, running to the bathroom will. Energy drinks, like those with a crimson male bovine on the label, contain B vitamins and assorted amino acids that proclaim to increase energy. B vitamins are water soluble and excess Bs are eliminated in urine..meaning the combo of caffeine and B vitamins may result in highlighter-yellow urine. Not harmful, but not helpful either.
There is a reason for the ritual of "afternoon tea." Tea contains more than caffeine, it also has something called L -theanine, a natural amino acid that has been shown to improve focused attention. A single cup of black tea has about 40-60 mg of caffeine (less than coffee) and over 50 mg of L- theanine. The combo of the two natural substances appears to enhance alertness and attention when one sips a cup of tea during activities that require mental focus. Drink tea while relaxing, and the opposite is true. L-theonine stimulates brain activity associated with a relaxed, yet alert mental state. Green tea has a bit more L- theanine than black tea with potential added benefits of potent antioxidants. The right stimulating beverage can make all the difference, but be sure you aren't dehydrated. Lack of water can make you sleepy, so enjoy a big glass of ice water with your caffeinated beverage of choice.