The reality of the afternoon slump cannot be denied. Even the most motivated individuals can become exhausted by midday. You start to feel lethargic, unproductive and worn out shortly after lunch, yet there are still hours until you can call it a day and unwind. It doesn’t really matter if it’s due to a lack of sleep or heavy lunch. What matters is that it is affecting your ability to complete tasks. The term “afternoon slump” refers to the drowsy and lethargic sensation that happens in the afternoon, usually between the hours of 1 p.m. and 3 p.m. People experience afternoon slumps for a variety of causes, but the symptoms are often the same.
Factors that can lead to afternoon drowsiness include: 1. Stress 2. Inadequate or insufficient sleep 3. A sedentary way of life 4. Sleep disorders, such as sleep apnea and insomnia 5. Unhealthy eating habits
Overcoming afternoon slump
1. Don’t skip your breakfast Do you scrimp on your breakfast or miss it entirely? Breakfast is the best way to maintain your energy levels up throughout the day. Skipping any meal has an impact on your concentration. This makes it more difficult to solve problems. You lose out on nutrients when you skip meals. People who skip meals frequently overeat later. 2. Take a break Everybody has encountered obstacles that stop progress in their tracks. When you’re having trouble concentrating, metaphorically bashing your head against the wall won’t help—in fact, it may hinder your productivity even more. Instead, take a quick break when you feel you’ve reached a snag in your task. Taking a few moments to clear your mind can help in getting past that familiar mental block. In the long run, it will also help you be more productive. 3. Do some workouts A workout is one of the easiest ways to boost your energy. Instead of turning for an energy drink with empty calories when you feel the afternoon slump approaching, keeping your blood and oxygen moving can give you the push you need to keep going. If you don’t have time for a full workout, consider walking around your workplace or stretching to get your blood flowing. 4. Drink water Your body is made up of water. So, everything slows down when you don’t get enough water. Dehydration can impair your cognitive ability. A glass of water will not only make you feel less weary by distributing nutrients and oxygen to your cells, but it will also help keep your blood pressure and heartbeat in check.
5. Take a quick nap A brief nap (15 to 30 minutes) can help you sleep better, remember more, and be more alert and receptive. A longer nap will almost certainly make you fatigued. If your workplace does not permit it, do not nap while on the job. Try taking a shorter lunch and napping immediately after, or go to your car during a break—just remember to set an alarm! Extra rest can mean the difference between ending the day strong or struggling the rest of the way. 6. Eat healthy Eat foods high in fiber, protein, and healthy fats, as well as fresh fruit and vegetables, to get the energy you need to combat your afternoon slump. Avoid foods high in sugar or refined carbs, which can boost your blood sugar and worsen the slump. A healthy lunch and a healthy snack will make the day go much more smoothly. 7. Listen to music Music has a profound effect on us. It can help us dig in and focus, get creative, or even zone out and stay productive through monotonous activities, so it can do more than simply make us feel good. Listening to your favorite music reduces your perception of anxiety, making you happier and more productive in stressful times. This is not to suggest that all music is good. It is important to match the correct songs to the right work when dealing with the afternoon slump. 8. Get a standing table If you work at a desk job, the majority of the action takes place in your head. While typing, your arms might move a little bit, but your lower body doesn’t. The movement of your body and blood is maintained if you switch between a sitting and standing desk. 9. Have a chewing gum Chewing gum with strong mint scents, such as peppermint and spearmint, is energizing. It isn’t about how many bubbles you can make. The act of chewing raises your heart rate and increases the blood supply to your brain. This wakes up your body and increases your alertness. 10. Add Some Variety to Your Day Concentration begins to wane after approximately an hour and only worsens from there. Without a break, the boredom of a task will be mind-numbing by 90 minutes, and you will lose productivity. Switch to anything else for 30 minutes if you notice your focus fading.