How To Stop Feeling Tired In The Afternoon – Feeling sleepy in the afternoon is a common experience. Sometimes, we cut it back to eating more at lunch, but our body clock runs “after lunch”. Find out what you can do to combat it.
The afternoon nap has a history of thousands of years. Wealthy Romans took a two-hour break at the sixth hour of the day, the sexta, which fell between 1:00 and 3:00 p.m., depending on this time of year. This Latin word is the origin of the Spanish sista. Today, sleeping can feel like a stripped-down luxury. However, even famous athletes, such as Winston Churchill, regained his energy with the powers of a 20-minute nap, although he “regretted sleeping like a baby every evening.”
How To Stop Feeling Tired In The Afternoon
Maybe Winston shouldn’t be so hard on himself. Even when we are well rested, our tendency to sleep follows a biphasic pattern. People fall asleep quickly and easily between 5:30 am and 7:30 am and 3:30 pm, which helps us feel sleepy in the afternoon. Studies have also shown that after lunch, a decrease occurs, whether we have eaten or not.
Coping With Fatigue Caused By An Antidepressant
Although it is natural to want to sleep in the afternoon, if we give in to this desire we can sleep more when we wake up. This experience is associated with sleep deprivation, which describes how our cognitive function and physical coordination decline immediately after waking up. Fortunately, several studies have examined how we can maximize the benefits and minimize post-sleep naps.
Adding 200 milligrams of caffeine (equivalent to a large strong American coffee) to a 20-minute nap can reduce sleep deprivation and improve performance. A ‘napuccino’ (as it is sometimes called) is effective because caffeine takes about 15-20 minutes to reach peak levels in our blood. This property means that caffeine won’t keep you from falling asleep, but will help you wake up and feel more alert at the end of your sleep.
However, it is not that easy. The problem with combining caffeine and sleep is that the same cues that keep us awake during the day keep us from falling asleep at night. Even if you drink a caffeinated drink 6 hours before bedtime, it can shorten your sleep time by more than an hour. As a general rule, avoid caffeine after noon (except in emergencies).
Fortunately, caffeine isn’t the only way to wake yourself up after using the stairs. Studies also show that exposure to bright light immediately after sleep was almost as effective as caffeine consumption. A light exposure of just 2,000 lux was sufficient, equivalent to walking outdoors, even on cloudy days.
How To Power Nap
Whether you choose to use caffeine or not, take less than a 20-minute nap, and no later than 3:00 p.m. But, if you feel sleepy after lunch, a short nap may be just what you need to boost your alertness and performance for the rest of the day.
James Hewitt is an award-winning performance and communication scientist. He has spent his career sharing new data, cutting-edge insights and practical tools developed in his work with the world’s most challenging and high-performing organizations to enable people to perform at their best. We only recommend products on our blog that we recommend in our office. We may charge a small commission on some products but this does not change the price you pay (but we do offer you a discount to save you money).
Everyone knows that the morning is productive with a lot of energy – and then after lunch it starts to slow down. During a lazy afternoon you can’t concentrate, feel lethargic, and ready to call it a day before it’s over.
If you struggle with your afternoon slump with caffeine it may help at first, but it also starts an unhealthy cycle. Even if you think your afternoon coffee, tea, soda, or energy drink doesn’t affect your ability to sleep, it does affect your sleep.
Feeling Tired? 13 Ways Seniors Can Boost Energy Levels
There are many options to facilitate a caffeine-free afternoon. But before we list them, it helps to first understand why you feel tired in the evening.
Do you blame a high-carb meal or a caffeine crash for your afternoon slump? If so, you might be right, but that’s not the only reason.
These are all common reasons why you feel tired in the afternoon. But there is an even bigger reason. You are biologically inclined to go into “recharge mode” in the afternoon. It’s nature’s way of telling you it’s time to rest.
Your body’s 24-hour sleep/wake cycle is what gets you used to these highs and lows, including your evening energy dip. This is called your circadian rhythm. And it tells you when it’s time to sleep and when it’s time to wake up. It also regulates your energy levels throughout the day.
How To Feel Less Tired
Your circadian rhythm and sleep drive interact throughout the day, causing your energy levels to rise or fall. Because of this, people feel tired in the middle of the night, and yes, during the evening slump you usually feel after lunch.
According to the National Sleep Foundation, your strongest urge to sleep occurs between 2 and 4 p.m. and 1 and 3 p.m. the evening
Since the evening is prime work time, it’s no wonder you’re tempted to reach for a caffeine boost. Low energy affects your mood, reduces your stamina, and makes it difficult to concentrate and think.
Most schedules don’t allow for a two-hour afternoon siesta, but there are other ways to beat your afternoon slump without resorting to caffeine.
Why Do You Feel More Tired In The Winter?
When your day drags on in the afternoon, get your energy levels back with these simple tips. They can help boost your energy even if you spend most of the day at a desk.
Your body is about 60 percent water. When you are not hydrated it can affect almost every major organ in your body, including your brain – which is 73% water. This is one reason why dehydration can interfere with how your brain works and impair your memory.
Fatigue is a common symptom of dehydration. When you are dehydrated, your heart works harder to pump oxygen to your organs, including your brain. Because of your body’s increased work for oxygen, you feel more tired.
A study found that women are more susceptible to mild dehydration than men. For women, even mild dehydration can cause fatigue and concentration problems.
How To Stop Being So Tired After Work
The easiest way to prevent dehydration is to drink plenty of water. Also, drink water before you feel thirsty. If you are thirsty, you are already dehydrated.
A good rule of thumb is that men need about 15.5 cups or 3.7 liters of fluids per day, while women need about 11.5 cups or 2.7 liters per day.
The amount of water you need each day depends on factors such as where you live. If you live in hot, dry places, are very active, and don’t get a lot of fluids in your diet, you will need more fluids.
Some hydration comes from your diet, but most of it should come from water. It’s best to keep yourself hydrated, so make sure you drink more water than any other drink.
Despite Sleeping For 7 8 Hours Every Night, I Feel Extremely Sleepy
If you work at a desk, keep a large reusable bottle with you and drink from it throughout the day. Add lemon or other fruit if you want a little more flavor.
Short bursts of physical activity help boost your energy. Even mild exercise can release endorphins, increase blood flow, and help you feel more energetic.
The most important thing is to move, even if it’s just for a few minutes. Just getting away from your desk for a minute can help clear and stimulate the brain.
Next time you’re feeling low on energy, turn on some tunes. Listen to lively, upbeat music for an instant energy boost. It can also help improve your concentration, clarity and memory. And with the right music, it’s also a great mood booster.
How To Power Nap: Ideal Length, Time Of Day And More Explained
Try listening to instrumental music or music without lyrics to help improve your ability to focus more.
It might be tempting to grab a donut or another slice of pizza if they’re in the break room, but these tasty treats can make it difficult to get through the day. Eating foods or foods high in sugar and carbohydrates can raise your blood sugar and contribute to evening fatigue.
Popcorn and fish are also great options, but if you work in an office the smell may annoy your co-workers.
Keep a packet of chewing gum in your office drawer and start chewing the next time you feel like chewing. Chewing gum not only freshens your breath, it can also help you feel more focused throughout the day.
Reasons Your House Might Be Making You Tired
According to a study in Nutritional Neuroscience, chewing gum improved vitality and increased happiness among participants, as well as improved reaction time.
It goes without saying, but if you’re stuttering and having trouble concentrating, give yourself a short break. It is easy to convince yourself
How to stop feeling tired during the day, how to stop feeling tired all the time, how to stop feeling tired and lazy, feeling very tired in the afternoon, how to stop feeling weak and tired, how to stop feeling tired in the morning, stop feeling tired, ways to stop feeling tired, how to stop feeling tired instantly, feeling tired in the afternoon, how to stop feeling tired, vitamins to stop feeling tired
Resident Duty Hours
READ
Author by : Institute of Medicine
Languange Used : en
Release Date : 2009-04-27
Publisher by : National Academies Press
ISBN :
Description : Medical residents in hospitals are often required to be on duty for long hours. In 2003 the organization overseeing graduate medical education adopted common program requirements to restrict resident workweeks, including limits to an average of 80 hours over 4 weeks and the longest consecutive period of work to 30 hours in order to protect patients and residents from unsafe conditions resulting from excessive fatigue. Resident Duty Hours provides a timely examination of how those requirements were implemented and their impact on safety, education, and the training institutions. An in-depth review of the evidence on sleep and human performance indicated a need to increase opportunities for sleep during residency training to prevent acute and chronic sleep deprivation and minimize the risk of fatigue-related errors. In addition to recommending opportunities for on-duty sleep during long duty periods and breaks for sleep of appropriate lengths between work periods, the committee also recommends enhancements of supervision, appropriate workload, and changes in the work environment to improve conditions for safety and learning. All residents, medical educators, those involved with academic training institutions, specialty societies, professional groups, and consumer/patient safety organizations will find this book useful to advocate for an improved culture of safety....
Commercial Motor Vehicle Driver Fatigue Long Term Health And Highway Safety
READ
Author by : National Academies of Sciences, Engineering, and Medicine
Languange Used : en
Release Date : 2016-09-12
Publisher by : National Academies Press
ISBN :
Description : There are approximately 4,000 fatalities in crashes involving trucks and buses in the United States each year. Though estimates are wide-ranging, possibly 10 to 20 percent of these crashes might have involved fatigued drivers. The stresses associated with their particular jobs (irregular schedules, etc.) and the lifestyle that many truck and bus drivers lead, puts them at substantial risk for insufficient sleep and for developing short- and long-term health problems. Commercial Motor Vehicle Driver Fatigue, Long-Term Health and Highway Safety assesses the state of knowledge about the relationship of such factors as hours of driving, hours on duty, and periods of rest to the fatigue experienced by truck and bus drivers while driving and the implications for the safe operation of their vehicles. This report evaluates the relationship of these factors to drivers' health over the longer term, and identifies improvements in data and research methods that can lead to better understanding in both areas....
Sleep And Aging
READ
Author by : Mark P. Mattson
Languange Used : en
Release Date : 2005-06-20
Publisher by : Elsevier
ISBN :
Description : Sleep and Aging provides a unique and timely collection of review articles that cover the gamut of basic and clinical aspects of sleep and the abnormalities in sleep associated with aging and neurological disorders that occur during aging. From the evolutionary basis of sleep and its normal functions in processes such as learning and memory, to considerations of the roles of sleep abnormalities in neurological disorders such as depression, Alzheimer's and Parkinson's diseases, the chapters are written by experts in the field. Several chapters focus on signalling pathways involved in sleep regulation and abnormalities in sleep, including those activated by serotonin and BDNF. Basic and clinical research on insomnia, sleep apnea and other disorders of sleep, are covered thus providing students and scientists at all levels with a valuable source of information to advance their understanding of this important topic in aging, biology and medicine. The circuits in the brain involved in sleep regulation, their neurochemistry, how they are altered in disorders of sleep and current clinical treatments of various sleep disorders are reviewed. The important role of sleep disturbances in neurodegenerative disorders is described and research in this particular area is leading to a better understanding of the relationships between synaptic plasticity, neuronal degeneration and the clinical manifestations of disorders such as Alzheimer's disease, Parkinson's disease and depression. This book is a must for scientists, as well as non-scientists, who are interested in the neurobiology of aging, sleep and neurodegenerative disorders....
The Exhaustion Breakthrough
READ
Author by : Holly Phillips
Languange Used : en
Release Date : 2015-06-02
Publisher by : Rodale Books
ISBN :
Description : It's become the norm to complain that we're always tired. In Dr. Holly Phi llips' Exhaustion Solution, Dr. Holly aims to end this accepted state of exhaustion and send a message to readers that they do not have to be drained of energy just because they have a demanding job, a family, or an active social life—or all three. She also explains the insidious nature of fatigue, educating readers on the havoc that persistent tiredness wreaks on the body and mind, from weight gain and cognitive impairment to even a higher risk of heart attack and stroke. Dr. Holly's passion for the subject stems from the quest to cure her own constant weariness—which she struggled with for more than 20 years—as well as the countless complaints of chronic tiredness she hears from patients each day in her internal medicine practice. While a few readers might find a link between their fatigue and a medical condition such as chronic fatigue syndrome or fibromyalgia, Dr. Holly knows that many more will discover that diet, exercise, and sleep habits are contributing to their lack of energy. This guide will help readers understand their exhaustion, rule out any underlying illnesses, correct any allergies or hormonal issues that may be contributing to extreme tiredness, and incorporate lifestyle factors and alternative therapies that will improve overall energy. Clear, comprehensive, and practical, Dr. Holly Phillips' Exhaustion Solution shines a bright light on an issue many people have simply accepted—but that they don't have to any longer....
Goop Clean Beauty
READ
Author by : The Editors of GOOP
Languange Used : en
Release Date : 2016-12-27
Publisher by : Grand Central Life & Style
ISBN :
Description : The ultimate beauty guide from the experts at GOOP--the trusted resource for healthy, mindful living, curated by Gwyneth Paltrow Millions of women around the world turn to the clean-living team at GOOP for beauty advice. From nontoxic product recommendations, red carpet- (and everyday-) ready hair and makeup tutorials, to guidance on aging, acne, and antioxidants, GOOP has become the go-to resource for head-to-toe beauty. Finally, the editors of GOOP have shared their top tips and recommendations, favorite detox recipes, workout plans, and hair and makeup looks in one must-have guide. Featuring more than 100 gorgeous photos and extensive Q&As from GOOP's family of expert contributors, GOOP CLEAN BEAUTY will shed a definitive light on the importance of diet, sleep, exercise, and clean beauty products, while offering tactical advice for healthy, glowing skin and hair that starts from the inside out. The first book from the top name in clean-living, GOOP CLEAN BEAUTY is the one resource women need to feel, and look, their best every day....
Fiber Fueled
READ
Author by : Will Bulsiewicz, MD
Languange Used : en
Release Date : 2020-05-12
Publisher by : Penguin
ISBN :
Description : The instant New York Times, USA Today, and Publisher's Weekly bestseller A bold new plant-based plan that challenges popular keto and paleo diets, from an award-winning gastroenterologist. The benefits of restrictive diets like paleo and keto have been touted for more than a decade, but as renowned gastroenterologist Dr. Will Bulsiewicz, or "Dr. B," illuminates in this groundbreaking book, the explosion of studies on the microbiome makes it abundantly clear that elimination diets are in fact hazardous to our health. What studies clearly now show--and what Dr. B preaches with his patients--is that gut health is the key to boosting our metabolism, balancing our hormones, and taming the inflammation that causes a host of diseases. And the scientifically proven way to fuel our guts is with dietary fiber from an abundant variety of colorful plants. Forget about the fiber your grandmother used to take--the cutting-edge science on fiber is incredibly exciting. As Dr. B explains, fiber energizes our gut microbes to create powerhouse postbiotics called short-chain fatty acids (SCFAs) that are essential to our health. SCFAs are scientifically proven to promote weight loss, repair leaky gut, strengthen the microbiome, optimize the immune system, reduce food sensitivities, lower cholesterol, reverse type 2 diabetes, improve brain function, and even prevent cancer. Restrictive fad diets starve the gut of the critical fiber we need, weaken the microbes, and make our system vulnerable. As a former junk-food junkie, Dr. B knows firsthand the power of fiber to dramatically transform our health. The good news is that our guts can be trained. Fiber-rich, real foods--with fruits, vegetables, whole grains, seeds, nuts, and legumes--start working quickly and maintain your long-term health, promote weight loss, and allow you to thrive and feel great from the inside out. With a 28-day jumpstart program with menus and more than 65 recipes, along with essential advice on food sensitivities, Fiber Fueled offers the blueprint to start turbocharging your gut for lifelong health today....
8 Keys To Mental Health Through Exercise 8 Keys To Mental Health
READ
Author by : Christina Hibbert
Languange Used : en
Release Date : 2016-04-25
Publisher by : W. W. Norton & Company
ISBN :
Description : Inspiring strategies from a wellness expert for keeping fit, relieving stress, and strengthening emotional well-being. We all know that exercise is good for physical health, but recently, a wealth of data has proven that exercise also contributes to overall mental well-being. Routine exercise alleviates stress and anxiety, moderates depression, relieves chronic pain, and improves self-esteem. In this inspiring book, Christina Hibbert, a clinical psychologist and expert on women's mental health, grief, and self-esteem, explains the connections between exercise and mental well-being and offers readers step-by-step strategies for sticking to fitness goals, overcoming motivation challenges and roadblocks to working out, and maintaining a physically and emotionally healthy exercise regimen. This book will help readers to get moving, stay moving, and maintain the inspiration they need to reap the mental health benefits of regular exercise. The 8 keys include improving self-esteem with exercise, exercising as a family, getting motivated, changing how you think about exercise, and the FITT principle for establishing an effective exercise routine....
