Most people experience sleepiness, especially in the afternoon. They might feel grumpy, sluggish, and lose focus. This afternoon fatigue lowers workplace productivity, escalates work-based illness and injury risks, and causes insecure driving conditions. However, the individual's choices might worsen or ease these experiences during the day. Get ways to overcome afternoon sleepiness from this article.
Most people experience sleepiness daily, especially in the afternoon. They encounter this immediately after lunchtime, thus feeling grumpy, sluggish, and losing focus. Afternoon fatigue lowers workplace productivity, escalates the chances of work-associated illness and injuries, and might cause insecure driving conditions. Unfortunately, not everybody is privileged to have a post-lunch sleep. Additionally, depending on the drug caffeine to stimulate the body it’s stressful because excessive consumption might cause other side effects. Some claim that consuming caffeinated beverages after lunch may also prevent them from falling asleep at night. However, your choices of activities during the day make it easier or worse. This article establishes ways to overcome afternoon sleepiness.
What causes the Afternoon Sleepiness or Slump?
Individuals should understand the source that results in a sudden crash. The human body is wired so that most people feel sleepiness between 2-3 pm. Certain nations have a siesta, and individuals become more productive and improve their concentration. This happens when they rest for some time immediately after taking lunch and then return later. According to Walker (2017), midday sleepiness resembles the drowsiness minuscule version a person experiences before bedtime. This mostly results from human core temperature. In particular, the temperature drops before bedtime at night, which implies that the brain begins to discharge melatonin. Many people experience this between 2-4 pm, which signals the brain to become sleepy. Besides internal system clocks, eating patterns might make individuals fatigued, causing huge energy depreciation. Some take breakfast and lunch while others do not. Sometimes, the meal consumed during these instances contributes to the chances of feeling sleepy. When someone takes coffee for breakfast and candies during lunchtime, they are likely to gain enough caffeine and sugar required for re-energizing. However, it cannot sustain a person for a prolonged period. They are helpful for a short period but insufficient to maintain the brain and body's maximum functioning.
Foods Suitable for an Energy Boost
Consume a high-quality breakfast to overcome mid-afternoon sleepiness. According to Celnik et al. (2012), women should consume approximately 300-400 calories specifically for breakfast while men 500. Rather than taking Danish (half) and coffee, consider these options:
Fresh fruit, juice (one glass), or skim milk infused with cereal (one bowl).
Banana and toast (two slices) having peanut butter.
One slice of low-fat cheese (one slice), an English muffin fortified with one scrambled egg.
Human muscles and brain function maximally with carbs to empower them. Thus, consuming meals with carbohydrates is paramount. Gatlin III et al. (2007) showed that incorporating proteins into carbohydrate meals improves concentration levels. As a result, the individual feels better physically and mentally after taking a protein and carbs combination. Some people skip lunch after taking quality breakfast because they desire to shed weight or have tight work schedules. Notably, people make significant mistakes by consuming vegetables and salad with lettuce during lunch break. Since salads have no proteins, an individual might experience a slump about mid-afternoon. However, if you prefer salad during this time, enrich greens with turkey breast, diced egg, cubed chicken, chickpeas, or beans to incorporate protein content. Blundell et al. (1997) suggested that users avoid consuming heavy lunches rich in fats because they accumulate in the stomach. They also spend a longer period metabolizing, making someone feel heavy for a prolonged duration. Calories empower an individual, but satiety (fullness feeling) causes sluggish feelings.
Ways to Beat Afternoon Sleepiness
Appropriate hydration is paramount in maintaining optimum body functioning and improves the afternoon experiences. Body dehydration makes people feel less active, and they might have difficulty concentrating. Maughan et al. (2010) advised users to start consuming water immediately after waking up to hydrate the body sufficiently throughout the day. The suggested water intake is approximately thirteen cups for men and nine for women daily. In this regard, owning a water bottle helps people access appropriate hydration during the day. Medical providers discourage caffeinated or sugary beverages. Besides plain water, you can incorporate a lemon slice, some berries, and mint for an additional natural taste boost.
Take a Walk
Natural exercise improves blood flow throughout the body, preventing you from experiencing tiredness. Boosting body heart rate promotes brain chemical levels linked to alertness. Therefore, people are encouraged to participate in games during lunchtime, which provides extra energy to overcome afternoon sleepiness or tiredness. Besides games, you can walk for approximately ten minutes during lunch break. Furthermore, walking outside helps individuals refresh mentally, thus making them more active at work.
Acquire a Vitamin B Boost
Vitamin B complex counteracts daytime sleepiness and moderates circadian rhythms. Leafy greens like parsley, spinach, turnip, and mustard greens are a rich wellspring of Vitamins B. Taking fish, broccoli, beets, and tofu also enable people to acquire sufficiently of such important nutrients. Furthermore, ingesting dark leafy veggies salad enriched with sardines or salmon is an excellent mechanism to acquire B vitamin increase to combat afternoon sleepiness.
Use Caffeine in Moderation or Avoid its Temptation
Casula et al. (2015) advised against drinking double espresso to prevent mid-afternoon tiredness. Taking caffeine after 1 or 2 pm can hinder an individual from falling asleep in the evening. A miniature amount might boost you mentally without interfering with sleep. For this reason, consume a small chocolate piece or drink hot tea to acquire mild stimulant benefits without causing sleep problems.
Afternoon sleep affects most people in various work fields. It makes individuals grumpy and sluggish and lowers concentration. Subsequently, this condition de-escalates workplace productivity, intensifies work-linked illness and injury risks, and causes insecure driving conditions. The human body is engineered so that people might feel sleepy between 2-3 pm. Certain cultures allow workers to rest immediately after lunch to improve productivity and effectiveness. However, the meals individuals consume during lunch and morning hours determine whether they will overcome the afternoon slump. Take quality breakfast and lunch to stay active and energized. Furthermore, walk around, stay hydrated, and use caffeine in moderation to beat afternoon sleepiness.
Blundell, J. E., & Macdiarmid, J. I. (1997). Fat As A Risk Factor For Overconsumption: Satiation, Satiety, And Patterns Of Eating. Journal Of The American Dietetic Association, 97(7), S63-S69.
Casula, E. P., Bisiacchi, P. S., Corrias, M., Schiff, S., Merkel, C., Amodio, P., & Montagnese, S. (2015). Acute Hyperammonaemia Induces A Sustained Decrease In Vigilance, Which Is Modulated By Caffeine. Metabolic Brain Disease, 30(1), 143-149.
Celnik, D., Gillespie, L., & Lean, M. E. J. (2012). Time-Scarcity, Ready-Meals, Ill-Health And The Obesity Epidemic. Trends In Food Science & Technology, 27(1), 4-11.
Gatlin III, D. M., Barrows, F. T., Brown, P., Dabrowski, K., Gaylord, T. G., Hardy, R. W., ... & Wurtele, E. (2007). Expanding The Utilization Of Sustainable Plant Products In Aquafeeds: A Review. Aquaculture Research, 38(6), 551-579.
Maughan, R. J., & Shirreffs, S. M. (2010). Dehydration And Rehydration In Competative Sport. Scandinavian Journal Of Medicine & Science In Sports, 20, 40-47.
Walker, M. (2017). Why We Sleep: Unlocking The Power Of Sleep And Dreams. Simon And Schuster.
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