You might have never heard of postprandial somnolence, but you’ve probably experienced it. It's the natural occurrence you feel in midafternoon, usually right after lunch, when you still have two or three more hours of work to power through — yet you can barely keep your eyes open.
Over the course of the day, a chemical called adenosine accumulates in the brain, activating your "sleep drive." By the time adenosine levels peak, your body is ready to call it a night. And while your circadian rhythm — the internal clock that regulates your intrinsic sleeping and waking cycles — helps keep the effects of adenosine at bay for most of the day, there will be an inevitable lull seven to nine hours after waking in the morning. That’s the last thing you need when presenting an important project or working on a deadline.
So if you’re wondering how to beat the afternoon slump, here are some practical ways to turn it into a midday jump with the power of nutrition and activity.
Healthy living tips that can help prevent the afternoon slump
A combination of factors contribute to how you feel in the afternoon. Here are five insights that can help you figure out how to combat that post-lunch slump.
1. Understand what's going on in your belly and brain
Digestion is how your body turns food into energy, but an active digestive system requires a lot of resources. The energy put towards digestion comes at the cost of your body's other functions, like cognitive alertness. Remember that high-fat and high-carbohydrate meals are more likely to make you sleepy than nutrient-dense dishes in smaller portions — more on that later.
2. Motivate yourself to get moving, and go for a walk
It might take some willpower, but you'll be surprised at how great you feel by getting outside and going for a brisk walk after eating. Not only will your brain benefit from a much-needed boost in oxygen, but daylight is a powerful force in determining your circadian cycles — and a little sunshine and fresh air will remind your body that it's not quite time to rest yet.
3. Restore your energy with stretching and breathing
Maybe you don’t have time in your schedule to go for a walk, or the weather's not cooperating. The good news is that you can still exercise without going anywhere. Slow stretches — about 30 seconds per muscle group — and deep breaths do wonders for staying alert, while also relieving muscle tension.
4. Drink water and stay hydrated
If you're feeling exhausted before the day is done, it may be a sign to rehydrate. Your body is about 60% water, so it's no surprise that water is necessary to perform all sorts of vital functions, from transporting nutrients and oxygen to regulating blood pressure. If you're not replenishing your body regularly, you'll start to slow down.
5. Never compromise on getting a good night's sleep
You can only manage your circadian rhythm effectively if you can avoid throwing it off. That's why a consistent bedtime routine is one of the best ways to beat the afternoon slump. Boost your sleep quality by shutting off electronic devices at least 30 minutes before you doze, and try to get at least seven to eight hours of shut-eye.
Nutritional strategies to keep you focused the entire day
To help keep you focused during work hours, it’s important to maintain a balanced diet that includes a protein-rich breakfast, as well as smaller meals throughout the day.
Avoid opting for refined carbohydrates such as pastries, bread, pizza, pasta, and rice, as they have a high glycemic index (GI), which can cause a rapid rise in blood sugar levels, followed by a rapid fall. Sugary snacks also have a high GI, and can even block the neurotransmitters that enable you to be alert and attentive. Instead, consider including these foods in your diet to avoid the afternoon slump:
Whole grains are complex, slow-releasing carbohydrates that have a low GI. Buckwheat, quinoa, brown rice, oats — there are numerous lunch and snack options.
Other low GI foods include most fruits and dairy products, as well as legumes and related products — from chickpeas and lentils to hummus, tofu, peanut butter, and soy milk.
Vegetables — and especially cruciferous vegetables such as broccoli, cauliflower, and kale — are low-sugar and low-GI foods that supply plenty of vitamins and minerals.
Healthy fats are fantastic fuel for sustaining energy. Nuts and seeds provide magnesium, potassium, and sodium, while avocado's monounsaturated fat improves blood flow.
Many of these foods have something in common: whole grains, fruits, vegetables, legumes, nuts, and seeds are great sources of dietary fiber, which is critical for a healthy digestive system. They're also good snacking options, or can be factored in as a series of smaller meals to fuel your energy stores.
Beat the post-lunch slump with healthy eating and exercise
Now that you’ve learned how to avoid the post-lunch slump by being mindful of your personal circadian rhythm, eating habits, and sleep patterns, you’ll be able to maintain a consistent energy level throughout the day. If you follow these simple steps and remember to walk or stretch periodically, you can prevent your focus from tanking halfway through the afternoon.
That's why access to the right food is vital. Rather than an office vending machine or sugary sweets, a meal benefits program that offers a variety of healthy, local options can be a huge boon to office productivity by providing lunches and snacks that can mitigate the afternoon slump.
