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Think of how much more you could accomplish if only you could fight off the torpor and refocus. You might find the motivation to finish projects by making the most of each minute. You'd probably also enjoy a better mood and frame of mind.
But powering through those slumps can be tough, especially when your eyes get heavy, your mind feels foggy, and your attention span shrinks to the size of a pea.
It's not impossible, however, to get back your gusto-or keep it from bottoming out in the first place.
Common signs of an afternoon slump
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"My eyes feel heavy or my vision is blurred."
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"I can't stop yawning."
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"I have trouble concentrating and lack focus."
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"I feel foggy and can't remember details."
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"My mind keeps wandering and I find myself daydreaming."
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"I feel irritable, restless, or bored."
To minimize the impact of these energy dips on your daily life and make your afternoon more productive and rewarding, review your routine, identify potential problems, and adjust your daily habits and dietary choices.
Step 1: Understand what's behind those post-lunch dips.
True or false?
A. Energy dips in the afternoon are mainly caused by what you ate for lunch.
B. Poor sleep habits can cause afternoon slumps.
C. Feeling sleepy in the afternoon is human nature.
Step 2: Make the right adjustments.
Which one of the following areas are you most interested in for minimizing the impact of your afternoon energy dip?
Here are some other options . . .
Fuel up with food
A quick hit of energy from food such as candy bars or other high-calorie, low-nutrition treats won't do the trick when you're trying to beat an afternoon slump. The body responds differently to different types of food, and eating carbs with a high glycemic index, such as sugary drinks or snacks, can lead to energy highs and lows that may exacerbate the post-lunch dip.
However, food can help maintain your energy throughout the day. Although researchers disagree about how much of the post-lunch energy dip is attributable to the noontime meal, overall energy levels and mood can be affected by what you do or don't eat throughout the entire day.
To fuel your brain for every thought and action you perform throughout the day and avoid feeling tired, you need a
3 steps to an energizing lunch
1. Start with complex carbohydrates that are high in fiber, such as whole-grain breads and cereals, dried beans and peas, Brussels sprouts, oranges, and prunes. These will help keep blood sugars steady throughout the day by slowing digestion.
2. Pair carbs with a little fat, mostly unsaturated. Dietary fat helps you maintain energy levels and absorb certain nutrients. Fat also slows gastric emptying and glucose release. Try corn tortillas topped with avocado and salsa or walnuts on a mixed-greens and garbanzo beans salad tossed with olive oil and lemon juice.
3. Add lean protein to the mix; it has a low glycemic index and can help balance out the effects of quickly processed carbs. Try skinless poultry, lean meat, fish, tofu, eggs, dairy products, nuts, legumes, and whole grains.
Balance of the three key macronutrients-carbohydrates, protein, and fat-in your diet. A balance of these macronutrients will help:
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Keep blood glucose levels steady; blood glucose (sugar) regulation can enhance cognitive performance.
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Prevent hypoglycemia, a low blood sugar condition that can develop when a person doesn't eat enough or when a person eats excessive refined sugar. While it lasts, hypoglycemia impairs memory, shortens attention span, and causes irritability.
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Maintain the equilibrium of certain amino acid concentrations in the blood, which helps regulate the production of serotonin, a sleep-promoting hormone.
Access tables of glycemic index and glycemic load values and read more about this nutritional concept for foods in this article in the American Journal of Clinical Nutrition.
Because different people have different reactions to food, it's difficult to recommend the best macronutrient ratios for sustaining afternoon energy levels. Start with a basic ratio of about 55% of your calories from carbs, 30% from fat, and 15% from protein and then fine-tune it to your own body's needs by trying slightly different combinations of each to see what feels best to you.
Revisit this RealAge Report article explaining the different types of unsaturated fats.
For more information on complex carbohydrates, visit the Harvard School of Public Health Nutrition Source.
Add a power nap to your power lunch
Research reveals that a brief nap during lunch may be one of the best ways to help you stay alert throughout the afternoon. A National Aeronautics and Space Administration (NASA) study found that napping improved pilot performance by 34% and alertness by 54%. Also, a study in Japan revealed that a 20-minute nap dramatically decreased participants' sleepiness and improved their self-rating of task performance.
Daytime napping isn't a practical option for everyone, but if you can work it into your schedule, try closing your eyes and relaxing for at least 10 minutes in the early afternoon. If you find a siesta restores your energy and enthusiasm and helps you sustain your focus, make it part of your routine, taking your nap at about the same time each day. Keeping a consistent daily sleep schedule is important.
Be aware that napping for too long will push you into a deeper stage of sleep than you can easily wake from, which may leave you feeling groggy rather than refreshed and may even interfere with your nighttime sleep.
Kick it into gear
Research suggests that exercising at lunch can be very helpful in sustaining afternoon concentration and energy levels. A recent study revealed that workers were less likely to suffer afternoon fatigue on days when they exercised during lunch. The type, duration, or intensity of exercise didn't seem to matter, which means even a mini midday stretch session may help you over the post-lunch dip. Or try a short walk around the block. If you have the time, a quick run also could fit the bill. Exercise also will increase blood and
oxygen flow, release tension, and produce endorphins, which can help you feel more energized.
A longer midday workout may be counterproductive if it makes you tired or causes too high an endorphin pileup. It may make you feel great but incapable of settling down to work. So stick to shorter sessions.
If you can't fit a midday workout in, sticking to a regular exercise routine at other times of day also may help keep you energized. Other studies have revealed that even brief bouts of mild exercise, when performed regularly, are effective at improving overall energy levels.
Coffee can be helpful
You may think you're cheating when you reach for a cup of coffee or tea when you hit the post-lunch dip, but numerous studies have revealed that caffeine can have beneficial effects on alertness and performance. Drinking a caffeinated beverage after lunch helped one group of study participants sustain attention and concentration during the post-lunch dip.
Just keep in mind that excessive consumption of caffeine can lead to undesirable side effects, especially in people who are sensitive to the effects of caffeine. Excessive amounts of caffeine may cause increased heart rate, restlessness, nausea, or difficulty sleeping for some people. Use this pick-me-up trick in moderation.
Energy in a pill?
Numerous supplements are available that claim to increase energy. Ginseng and Ginkgo biloba are two supplements commonly marketed as energy and vitality boosters.
Although there is not sufficient clinical evidence to support claims of an energy boosting effect from ginseng, some studies suggest it may have value in normalizing glucose levels.
Manufacturers of Ginkgo products claim the herb improves cognitive function and memory. However, a recent small study revealed that Ginkgo biloba was ineffective at alleviating the symptoms of the post-lunch dip.
Other products continue to enter the market amidst questionable research claims, so keep in mind that unless there is solid evidence from controlled clinical trials published in peer-reviewed journals to support the manufacturer's claims, it's buyer beware.
If you take supplements, tell your healthcare provider or pharmacist. He or she can determine if there are any contraindications for your supplements and any of the prescribed or over-the-counter medications you may be taking. Ginseng and Ginkgo biloba both have effects which may be harmful for people with certain medical conditions.
Find your own rhythm
Some decline in your energy level is expected as you age. In fact, lack of daytime energy is one of the most common health complaints among adults.
However, daytime fatigue appears to be affected by a number of variables other than age, and every individual is unique. Determining an effective remedy for your own afternoon slump may require some trial and error. By working with your internal clock and not skimping on the necessities of sleep, exercise, and balanced nutrition, you can get the most out of your days. RA
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