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I don't know about you, but some days I find getting through the afternoon can feel like a real struggle! We may not experience it every day of the week, but sometimes the energy levels and motivation can dwindle significantly in the hours after lunch.

It has a lot to do with the natural rhythms of our body – we have a biological tendency to hit an energy lull in the afternoon. And, it can also be related to our diet – when our blood sugar drops after we have digested a meal, it can make us feel tired and lethargic.

The good news is that there are some simple things you can do to beat the afternoon slump. Here are just a few that I have tried: Eat well – always start your day off with a good breakfast and also eat a nutritious lunch – it really helps with the energy levels in the afternoon. Aim for foods that give you longer-lasting energy.

Try to have a wholegrain breakfast – with at least three grams of fibre per serve – along with some added fruit and yoghurt or milk. At lunch try a wholegrain bread sandwich with fillings such as hummus, cheese or egg and plenty of salad.

Hydrate – drinking plenty of water is one of the ways to help you feel more focussed and energised. Try to drink about 2.5 litres each day. If you struggle to drink that much, then try it with some lemon slices or a little added lemon barley or even herb teas will help make it easier to drink water.

You could carry around a water bottle – I find that if I have it in front of me I always drink more water than if I have to keep going to the tap.

Another way to get enough water is to have a glass when you wake up and then a glass every hour on the hour while at work – that will easily give you your water intake for the day.

Get active – even if you only have 10 minutes, moving your body will make you feel more energetic. If you work in an office, go for a quick walk around the building or have a stretch and take some deep breaths at your desk.

And, if you can, head out into the sunshine during your lunch break – the sun's rays can help fight fatigue later in the day.

Make snacks count – before you reach for a cup of coffee, soft drink or a cup of tea to give you a boost – think about the dip in energy that will come after the short burst.

When it comes to energy, it's much better to snack on a dried fruit and nut mix, which will help with energy levels throughout the entire afternoon. Fruit smoothies or a tub of yoghurt are also great choices. Why not put some milk into a blender and add a banana and some frozen berries and blend...yum.

Nap and sleep – for the best way to beat the afternoon slump, researchers actually recommend a 15 minute power nap when you start feeling tired! Unfortunately for most of us, this is not an option – but it is important to make sure you get enough shuteye in the evening, as this is also a good way to help keep your eyes open in the afternoon.

Try to get into a routine of going to bed at a certain time each night and waking up around the same time each day.

Well, I'm off for a 10 minute walk - to get moving and increase my energy levels too – and to refill my water bottle! If you have any tips for helping that afternoon slump, i would love to hear them...

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