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You have just been actively working and suddenly realized that you can no longer – it is vital to lie down. And this is a common occurrence in the lives of many of us. What can be done to prevent such weakness after dinner? And how to regain vigor and efficiency, if it has already come?
If the afternoon is especially hard for you, you are not alone. And more often than not, it’s not at all that you don’t have enough sleep or vitamins.
We often attribute lethargy and drowsiness in the middle of the day to a hearty lunch or fatigue after a boring meeting. But usually the reason lies in a short-term decrease in the activity of the body’s wakefulness system, experts from the Harvard Center for Healthy Sleep explain.
Drowsiness begins to slowly increase, and the “wake signal”, which should balance it, just at this time usually weakens for about an hour or two.
With daytime fatigue, of course, you can fight with an effort of will. But this is optional. There are at least 6 more ways to cheer up.
1. Drink more fluids
If you regularly experience unexplained fatigue and heaviness in your head, the first thing to try is drinking more water. We often feel weak due to dehydration, and it is not so difficult to forget about thirst during hard work.
And don’t underestimate the gravity of this advice. Even slight dehydration — loss of 1-2% of fluid in the body — can reduce mental performance, impair concentration and short-term memory, provoke mood swings and anxiety.
2. Brighten up the lights or go outside
Bright light adds vigor and energy to us, thereby helping to overcome afternoon fatigue. If a short walk is not possible, turn on additional lighting in the workplace. But if possible, it is still better to go outside – natural light is much brighter than artificial.
“Light levels in residential areas typically reach around 500 lux (unit) and in offices around 1000 lux. But direct sunlight can give about 100 lux! Our biological rhythms respond best to natural light,” explains Paul Glowinski, clinical director of the Sleep Center. Saint Peter.
3. Allow yourself to take a nap
It’s not always worth pushing yourself. Sometimes, if the situation allows, it will be better to take a nap for 20-40 minutes. A short nap will help recharge your energy, which should be enough until the evening. The main thing is to choose the right time.
“Some people need 20 minutes of naps, others need 30-45 minutes. I would not advise sleeping longer than an hour, it can shift the time of a night’s sleep, ”Glowinski emphasizes.
4. Chat with colleagues
“By 14:00, my performance is always reduced. By this time, I try to finish the main independent work that requires maximum concentration, and set up some kind of meeting or business conversation. With such tasks, I can cope quite well, since extreme concentration is no longer required here, ”says career coach and former HR manager Angela Karachristos.
5. Refresh yourself with something tasty and invigorating
If you need a boost of energy, then you should have a snack. Our logical thinking, concentration and memory are largely dependent on nutrition. Some foods, such as broccoli, grains, lentils, and chicken eggs, are especially good for brain function and help you focus during particularly stressful times.
“I prepare in advance for the “failure” in energy at 14:00. I have one favorite place with great coffee,
and I don’t go there on purpose in the morning, but just around two o’clock in the afternoon,” Angela Karachristos shares her experience. Delicious coffee helps to cheer up and at the same time uplifts the mood. And in general, everything tasty, for example, the leftovers of dessert, I try to leave for this time. ”
6. Remember what energizes you
It often seems to us that with physical and mental exhaustion in the middle of the day, we must try with all our might to finish the work. After all, if we take a break, then there is a possibility that we will not be able to return to it. In fact, in order not to lose motivation, it is better to allow yourself to be distracted by something joyful and pleasant.
“Think about what usually makes you cheerful. This largely depends on personal preference. For some, this is a walk or a dance break to the music. Someone is invigorated by a short warm-up, someone wants to look at beautiful photos. And for others, a moment of peace is more important – for example, in the form of meditation, ”explains clinical psychologist Adyoa Osei.