How To Stop Feeling Tired In The Afternoon

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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