Do you feel like napping in the afternoon? Whether your afternoon slumps are lingering or occasional, it can be infuriating to feel your get-up-and-go energy get up and leave shortly after lunchtime, especially when you have a long list of things to do. Think of how much more you could accomplish if only you could fight off the lethargy and manage to refocus. You might find the motivation to finish projects by making the most of each minute. You’d probably also enjoy a better mood and frame of mind. You might find the motivation to finish projects by making the most of each minute. You’d probably also enjoy a better mood and frame of mind. In today’s blog we shall debate on how to beat mid-afternoon drowsiness at work. First let’s take a look at the causes of drowsiness-
- Find out what you eat in lunch- Often what you eat in lunch does affect your energy level. Little research supports the theory that eating certain foods makes you more tired in the afternoon than you normally would be if you ate other foods. In fact, research shows that the post-lunch dip can occur even when people skip lunch altogether.
- Lack of sleep at night– If you haven’t had a good sleep in the night then it’s quite possible that you will feel sleepy in the afternoon. Although uncommon, there are some serious medical conditions that may cause daytime fatigue and drowsiness. In addition to medical conditions, certain medications also could cause daytime fatigue.
- Feeling sleepy in the afternoon is human nature– People naturally experience dips in energy levels because of circadian rhythms. Research reveals there is one major dip in energy and alertness when we need that dip most – during the hours between midnight and dawn, when most people sleep. And the second smaller dip occurs around 1 p.m. and 4 p.m. known as the post-lunch dip, the postprandial dip, or the secondary sleep gate. The extent of this energy dip varies a bit with each person, but typically people experience an abrupt drop in alertness and concentration at this time. Regardless of the degree to which these afternoon slumps affect you, you can learn to compensate for them and help ensure they don’t throw off your schedule or put you in harm’s way.
Here are top tips to beat drowsiness at work-
- Add a power nap – Research reveals that a brief nap during lunch may be one of the best ways to help you stay alert throughout the afternoon. But, if you can work it into your schedule, close your eyes and relax for at least 10 minutes. If you find a siesta restores your energy and enthusiasm and helps you sustain your focus, make it part of your routine, taking your nap at about the same time each day.
- Kick it into gear- Research suggests that exercising at lunch can be very helpful in sustaining afternoon concentration and energy levels. A mini midday stretch session may help you over the post-lunch dip, or try a short walk around the block. If you have the time, a quick run also could fit the bill. Exercise also will increase blood and oxygen flow, release tension, and produce endorphins, which can help you feel more energized.
- Coffee can be helpful- Numerous studies have revealed that caffeine can have beneficial effects on alertness and performance. Drinking a caffeinated beverage after lunch helped one group of study participants sustain attention and concentration during the post-lunch dip.
- Energy Pills- Numerous supplements are available that claim to increase energy. Ginseng and ginkgo biloba are two supplements commonly marketed as energy and vitality boosters. Manufacturers of ginkgo products claim the herb improves cognitive function and memory.
- Practise alertness– Always schedule your work in such a manner that you won’t find an excuse to doze off. Keep yourself busy and active.
In fact, lack of daytime energy is one of the most common health complaints among adults. However, daytime fatigue appears to be affected by a number of variables other than age, and every individual is unique. Determining an effective remedy for your own afternoon slump may require some trial and error. One can really fight back an afternoon slumber by following how to beat mid-afternoon drowsiness at work.