Afternoon Slump | How to beat Afternoon Slump
In order to remain productive and feel better, it’s important to know why Afternoon Slump happens, how to combat it, and other ways to prevent that in general. This article delight provides you all the needed insights about your Afternoon Slump.
What is Afternoon Slump ?
It’s 1:30 p.m. and you find yourself struggling to focus on work or perform certain task that you had assigned to yourself. You can’t seem to stop checking phone notifications or scrolling through social media. Instead of being productive, you welcome distractions like text messages and co-workers coming by to chat.
Welcome to the Afternoon Slump ! Afternoon Slump is that time period in your workday, usually between the hours of 1 p.m. and 3 p.m. when your brain refuses to cooperate with you, and you can’t stop procrastinating.
What causes the afternoon slump?
First, let’s start with the physiological reasons we crash in the afternoon. Actually it’s a natural response to our Circadian Rhythm–our body’s biological clock that dictates our energy levels throughout the day. While we all have slightly different rhythms, the Circadian Rhythm of most adults makes the urge to sleep strongest between 2-4 a.m. and 1-3 p.m.
Second, if you are eating foods that have fats, they slow down the digestive system as well, requiring more blood redirected. Remember that to digest a large meal, requires a significant amount of energy and so blood is diverted away from other organ systems (including the nervous system) to aid with digestion. Also, a breakfast or lunch rich in carb- and sugar-heavy processed foods can cause energy levels to spike and rapidly decrease. This decrease leaves you tired shortly after you finish your meal.
Apart from the above two major reasons, Not getting enough sleep and dehydration also worsen an afternoon slump.
How to beat Afternoon Slump
So is there any hope? Can we overcome the afternoon slump, or is it an inevitable scourge on our productivity? Well, there are some simple ways to get over this metabolic disorder :
Get moving (preferably outside)
If your schedule allows for it, take a brief walk or head for a light workout. Getting outside to go on the move could also help you enjoy even more productivity benefits. The little bit of movement will do you good only. Exposure to sunlight and fresh air increases your levels of serotonin. Elevated serotonin levels can boost your mood, calm you down, and increase your focus. All of which are helpful when doing any kind of work.
Eat Proteins based balanced meals
Instead of carb based ones try to stick protein based lunches, for maximum afternoon alertness. If you have a high protein lunch, you will be much more alert. In general, a high-protein diet recommends getting more than 20% of your total calories from protein. There are no foods that are expressly forbidden on a high protein diet, but it is recommended to eat more lean proteins ( Plain Yogurt, Beans, Peas and Lentils etc. ) and fewer refined carbohydrates, sugars, and fats.
Use music to your advantage
Music impacts us at a base level. More than just making us feel good, it can help us dig in and focus,it can help us dig in and focus, get creative, or even zone out and stay productive during fatigue times.
Take a Nap
There’s no need to feel lazy for indulging in daytime sleep. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. However, aim to nap for only 10 to 20 minutes. Because a longer nap than that is more likely to make you feel groggy afterwards.
Eat a Square of Dark Chocolate ( Optional )
Dark chocolate, with its antioxidants and healthy fats, is better for you than milk chocolate. In addition to being delicious, dark chocolate contains a small hit of caffeine to give you a boost.
Be Social
Organize your time so you engage with others during those peek slump times when your concentration and energy are declining. We are social animals, and interactions always rev us up. Too much time time on your own can make you feel lonely and out of touch so it is important to make an effort to spend time with others.
Drink Plenty of Water
If dehydration is a contributing factor to your afternoon fatigue, make it a habit to keep a reusable bottle of water handy and sip from it regularly.
Final Takeaways
There’s no denying the reality of the afternoon slump. The period after lunch when you feel tired and groggy is a common experience. Even the most motivated people can find themselves extremely tired by midday. While you can’t eliminate the afternoon slump completely, you can use above mentions steps to regain the energy and focus to stay productive even in the face of afternoon fatigue.
For more insights read “When: The Scientific Secrets of Perfect Timing” (https://amzn.to/3MbvRdg)
Read also : How to end Brain Fog | What causes Brain Fog (https://thebrightdelights.com/how-to-end-brain-fog-what-causes-brain-fog/