How To Avoid Afternoon Slump?

How To Avoid Afternoon Slump?

How to Avoid the Afternoon Slump
  1. Get Bright Light. Light is one of the best ways to improve alertness (4), especially blue light (5) that mimics natural daylight. …
  2. Eat Wisely. …
  3. Drink Fluids. …
  4. Take a Quick Break. …
  5. Get Active. …
  6. Get Outside. …
  7. Listen to Music. …
  8. Use Aromatherapy.

What causes afternoon slump?

Eating lots of stripped carbs and sugar at any meal or snack spikes your blood sugars. This triggers the release of large amounts of insulin into your bloodstream. Then your blood sugars plummet, and you’re left exhausted and hungry.

How do I stop the midday slump?

How to Overcome the Midday Slump
  1. What the Experts Say. …
  2. Tailor your tasks to your energy. …
  3. Get up and move. …
  4. Meditate at your desk. …
  5. Avoid relying on caffeine. …
  6. Listen to music. …
  7. Power down your device. …
  8. Get more sleep.

How can I perk up in the afternoon?

It’s completely normal to feel super tired once the afternoon rolls around. Circadian rhythms, which affect your sleep patterns, may be to blame for the midday slump.

Rest if you’re tired in the afternoon
  1. Get enough sleep. …
  2. Take a catnap. …
  3. Take a break. …
  4. Give your eyes some rest.

How can we avoid the 3pm slump?

Overcoming Your Midafternoon Energy Slump
  1. Don’t miss breakfast. The best way to keep your energy level at peak performance is to start the day with breakfast. …
  2. Pick high-energy carbs. …
  3. Snack wisely. …
  4. Choose low-fat. …
  5. Don’t overdo sugar. …
  6. Sleep well. …
  7. Tank up on fluids. …
  8. Get a caffeine boost.

How do you fix midday fatigue?

Consider trying the following strategies:
  1. Drink more water. …
  2. Get up and out. …
  3. Eat foods that help combat fatigue. …
  4. Stretch. …
  5. Switch tasks. …
  6. Interact with people who boost your energy. …
  7. Take a short power nap. …
  8. Take a break.
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How do you get rid of afternoon sleepiness?

Here’s how to manage daytime sleepiness at work.
  1. A shot of caffeine. …
  2. Take a power nap. …
  3. Get up from your desk. …
  4. Listen to upbeat music. …
  5. Eat a light lunch. …
  6. Keep your workspace bright. …
  7. Splash cold water on your face. …
  8. Turn on a fan.

How do you get rid of afternoon fatigue?

Before you reach for that candy bar, try a few of the following ideas for dealing with afternoon sleepiness.
  1. Get Bright Light. …
  2. Eat Wisely. …
  3. Drink Fluids. …
  4. Take a Quick Break. …
  5. Get Active. …
  6. Get Outside. …
  7. Listen to Music. …
  8. Use Aromatherapy.

Why do I get so tired around 3pm?

This tends to occur about 12 hours after you’ve been in deep sleep — for most people that tends to be around 2-3am. So, that 3pm slump is really just your body saying you’ve been alert for too long and need a bit of a breather to bring back balance to your body.

Why do I crash at 3pm?

After we ingest too many empty carbs — foods high in sugar but low in protein — our blood-sugar levels spike; when they plummet a few hours later, we experience a “crash” in energy levels. And unlike carbs, which make our blood-sugar levels erratic, fats digest very slowly.

Why do I get tired at 2pm every day?

Your body temperature has dipped

Often, the 2pm slump stems from a dip in your temperature that naturally occurs in the afternoon. This can trigger the release of melatonin – a hormone associated with relaxation and sleep. To combat this, make the effort to boost your serotonin levels during this period.

How can I increase my energy in the afternoon?

More Energy-Boosting Tips
  1. Get moving. Take a brisk walk, or better yet, find the staircase in your office building and do five or six flights to get your blood pumping and your body warmed up. …
  2. Get wet. Take a drink of water, that is (don’t pour it over yourself). …
  3. Get fueled.

Why do I get tired at 4pm?

Our cortisol levels naturally dip around 4pm, which is another big reason we start to feel so sluggish. The best way to combat it is by keeping your blood sugar levels stabile with a low-sugar snack (sorry, but reaching for something super sweet will just leave you even lower later).

Why do I get a midday slump?

Reasons you may experience an afternoon slump include: Circadian Rhythm Disruption: Circadian rhythm (1) is your body’s way of regulating when you feel alert and when you feel tired. Light exposure and sleep patterns majorly impact your circadian rhythm.

Is it OK to take a 2 hour nap everyday?

Naps exceeding half an hour during the day could possibly lead to serious health conditions like cardiovascular disease, diabetes and metabolic syndrome. A study published in April 2016 found that naps lasting more than 60 minutes a day increased the risk of type 2 diabetes by 50 percent.

How do I stop feeling sleepy after lunch?

The following strategies can help prevent tiredness after a meal:
  1. Eat little and often. Rather than eating big meals, eat smaller meals and snacks every few hours to keep up energy levels. …
  2. Get good-quality sleep. …
  3. Go for a walk. …
  4. Take a short nap during the day.
  5. Try bright-light therapy. …
  6. Avoid drinking alcohol with meals.
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Why do I crash after lunch?

The after-lunch crash is natural. It results from a midday drop in core body temperature that releases melatonin (the sleep hormone), and it’s often made worse by common workday practices. Although natural, you can mitigate its effects to get a second wind.

How can I boost my energy when tired?

Here are nine tips:
  1. Control stress. Stress-induced emotions consume huge amounts of energy. …
  2. Lighten your load. One of the main reasons for fatigue is overwork. …
  3. Exercise. Exercise almost guarantees that you’ll sleep more soundly. …
  4. Avoid smoking. …
  5. Restrict your sleep. …
  6. Eat for energy. …
  7. Use caffeine to your advantage. …
  8. Limit alcohol.

How do you stay Energised throughout the day?

Helpful Tips for Boosting Daytime Energy
  1. Let in the Sunlight. Natural light is the strongest factor which controls our circadian rhythms. …
  2. Start the Day with Protein. …
  3. Exercise Outside. …
  4. Limit Caffeine. …
  5. Stay Hydrated. …
  6. Try a Power Nap. …
  7. Take a Multivitamin. …
  8. Avoid Smoking.

How do I fix my circadian rhythm?

10 tips to balance your circadian rhythm, sleep, and feel good
  1. Expose yourself to bright light first thing in the morning. …
  2. Reduce your exposure to blue light. …
  3. Make sure your bedroom is comfortable. …
  4. Wake and fall asleep at the same time each day. …
  5. Snack on melatonin before bedtime. …
  6. Avoid caffeine before bed.

What is the recommended meal before taking a nap?

Eat right.

Consuming caffeine, fat, carbohydrates or sugar in the hours before your nap can keep you awake. If your stomach is grumbling, try something that contains protein and calcium—like a glass of milk.

How can I stop feeling tired?

Suggestions include:
  1. Get enough sleep. Adults need about 8 hours per night.
  2. Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. …
  3. Learn how to relax. A common cause of insomnia is fretting while lying in bed. …
  4. Avoid sleeping pills. …
  5. Avoid reading or watching TV in bed.

What is a good afternoon energy booster?

Nuts have healthy fats, protein, and fibre to give your body something to burn to create the energy you so need in the afternoon. That energy boost you need has to come from somewhere so keep a little baggy of almonds, cashews, or pistachios at the ready for a quick snack on the go.

What should I eat if I get tired in the afternoon?

7 Energy-Boosting Foods to Eat During a Mid-Afternoon Slump
  • Whole wheat toast. Glucose is the best energy source for the brain and central nervous system. …
  • Chicken noodle soup. There’s a reason so many people turn to soup when they’re feeling down. …
  • Bananas. …
  • Oatmeal. …
  • Nuts. …
  • Yogurt. …
  • Oranges.

How can I get afternoon slumps without caffeine?

If you’re a frequent casualty of the afternoon crash, here are three science-backed ways to fight it — no caffeine needed:
  1. Eat a low-carb breakfast and lunch. To keep fatigue at bay, make sure you eat a healthy breakfast and lunch. …
  2. Go for a walk. …
  3. Listen to music.

Are naps bad for weight loss?

Can napping help with weight loss? To date, there’s no evidence to prove that napping has a direct effect on weight loss. Still, healthy sleep habits are important for overall weight management.

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How do I stop napping everyday?

12 Tips to Avoid Daytime Sleepiness
  1. Get adequate nighttime sleep. …
  2. Keep distractions out of bed. …
  3. Set a consistent wake-up time. …
  4. Gradually move to an earlier bedtime. …
  5. Set consistent, healthy mealtimes. …
  6. Exercise. …
  7. De-clutter your schedule. …
  8. Don’t go to bed until you’re sleepy.

Why do naps feel so good?

The benefits of napping. … Sleep experts have found that daytime naps can improve many things: increase alertness, boost creativity, reduce stress, improve perception, stamina, motor skills and accuracy, enhance your sex life, aid in weight loss, reduce the risk of heart attack, brighten your mood and boost memory.

Will I gain weight if I sleep after eating?

Your body gains weight when you take in more calories than you are burning off. This is the case no matter when you eat. Going to sleep directly after you eat means your body doesn’t get a chance to burn off those calories. And, eating a big meal and then hitting the couch can be just as harmful.

What should I eat to not feel sleepy?

Foods That Beat Fatigue
  • Unprocessed foods.
  • Fruits and vegetables.
  • Non-caffeinated beverages.
  • Lean proteins.
  • Whole grains and complex carbs.
  • Nuts.
  • Water.
  • Vitamins and supplements.

How can I get rid of sleepiness fast?

Try some of these 12 jitter-free tips to take the edge off sleepiness.
  1. Get Up and Move Around to Feel Awake. …
  2. Take a Nap to Take the Edge Off Sleepiness. …
  3. Give Your Eyes a Break to Avoid Fatigue. …
  4. Eat a Healthy Snack to Boost Energy. …
  5. Start a Conversation to Wake Up Your Mind. …
  6. Turn Up the Lights to Ease Fatigue.

How do you energize after lunch?

How To Stay Awake After Lunch
  1. Eat a healthy lunch. …
  2. Stand or stretch every hour. …
  3. Chew gum. …
  4. Splash cold water on your face. …
  5. Look away from your computer every so often. …
  6. Diffuse essential oils. …
  7. Drink your coffee on a schedule.

Does sugar cause laziness?

If your body is sensitive to sugar, you may experience fatigue due to the fact that it reacts by producing low amounts of beta-endorphins and serotonin. Low levels of these chemicals lead to an experience of fatigue and lethargy.

How do I get back to work after lunch?

Here are 10 tricks you can pull out of your pocket to help you stay productive after lunch:
  1. Plan out important afternoon tasks. …
  2. Take a quick break if needed. …
  3. Eliminate distractions. …
  4. Stay hydrated. …
  5. Move around a bit. …
  6. Schedule a walking meeting. …
  7. Work in spurts. …
  8. Set challenging goals to reach.

What are the 3 foods that cause fatigue?

Examples of foods that could increase fatigue throughout the day include:
  • sugary foods, including syrup and honey.
  • white bread.
  • baked goods.
  • high caffeine drinks.
  • heavily processed foods, such as potato chips.

How to Stop Feeling Tired in the Afternoon

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