3 Techniques to Get Over the Afternoon Slump at Work and Regain Your Focus
In today’s article, we will address a very common problem: the afternoon slump at work. In fact, it often happens that after lunch you feel tired and sleepy.
In addition, when working hours require maintaining productivity and performance, the situation becomes complicated.
The time available is useless if we do not have enough energy to live it and make the most of it. Productivity and efficiency in one’s work, as in life in general, are also achieved thanks to energy.
Today we will explain why this decreases in the afternoon.
In fact, it is everyone’s problem as it is physiological for the body to seek rest after lunch. However, there are steps you can take to avoid fatigue. In fact, some habits can be very effective in staying active and present at all times.
So, below we will give 3 techniques to reduce sleepiness and afternoon slump at work.
Afternoon Slump at Work: Why am I so Tired in the Afternoon at Work?
The feeling of exhaustion that occurs in the afternoon is mainly linked to your meal at lunchtime.
The most consumed nutrients are carbohydrates and sugars. In fact, pasta is eaten more for lunch, and sweet snacks for a snack.
In reality, pasta is made from refined grains, which stimulate the production of insulin. The latter creates the feeling of drowsiness and difficulty in concentrating.
All this leads to a state of fatigue and lack of energy, especially in the afternoon hours.
Nevertheless, there are some precautions and habits to be taken to solve this problem. Below we will describe them in more detail.
1. Eat the right foods to combat afternoon fatigue
Unlike refined grains, whole-grain foods release long-lasting energy. In fact, the body in this way is able to regulate glucose metabolism, ensuring a longer-lasting energy supply.
Also, in addition to carbohydrates, many people underestimate protein. They guarantee us even more energy by stimulating the production of catecholamines.
Therefore, for lunch, you should preferably eat more vegetables, whole grains and proteins.
In addition, one must also be careful not to overeat, because in this way the assimilation process becomes more complex. Consequently, if all resources are used for digestion, there is little energy left for our mind to concentrate on.
Therefore, to have the right amount of energy, it is necessary to organize food intake in a more distributed way throughout the day.
So, to be more productive in the afternoon, eat the right foods, in several steps and in smaller quantities.
If you want to know more, in this article we have talked about the best energy-boosting foods, especially in summer.
2. Exercise after lunch to improve concentration
Immediately after eating, it is very useful to move around a bit, taking a walk or exercising where possible.
Many scientific studies have shown that physical activity significantly increases energy. In addition, it stimulates the production of serotonin, the hormone of happiness and satisfaction.
A walk in the park, or even some outdoor exercises can be for you during your lunch break.
To make it a habit, start with very simple things that require very little effort.
Each new activity requires certain activation energy to be carried out. The less the same, the more likely it is to become a habit.
Therefore, you can start by walking for 10 minutes right after lunch, you will be able to concentrate better in the afternoon.
If you have no way of reaching open spaces, you can opt for light bodyweight exercises.
3. Drink enough water to reduce sleepiness
Toxins are a waste that we cannot digest properly. They tend to stick to the body, and if accumulated they can cause sleep, acidity, reflux and weakness.
We all take them daily, nevertheless, we manage to dispose of them thanks to hydration.
Precisely for this reason, drinking at least 2 litres of water a day promotes the digestive process and the purification of the body.
Furthermore, it has been shown that drinking the right amount of water also strengthens the immune system, counteracting fatigue and sleepiness.
Afternoon slump never again!
We’ve seen 3 foolproof ways to combat the afternoon slump at work after your lunch break. Do you also have some tactics to “survive” the working afternoon? Let us know in the comments.
If, on the other hand, you want to learn how to increase energy and productivity, you just have to take a look at the articles below!