What is Afternoon Slump? 14 Remedies to Prevent Afternoon Slump

The term “afternoon slump” means the feeling of sluggishness and sleepiness especially that hits after lunch between the hours of 1 P.M. to 4.P.M which is clearly associated with tiredness, fatigued along with more yawning. Usually, people after lunch prefer short naps and resting a little bit to avoid fatigue and sleepy eyes, which makes them refreshed and active to continue their rest of the day’s work. But it becomes impossible for the people who work in offices or on fields to get a short nap because of the work environment and embarrassment. However, afternoon slump can affect your body language, concentration, mental stability and vision, which creates difficulty and risk in working on desk or on field. 

Symptoms and Causes of Afternoon Slump

Other than feeling sleep and tired, there are some more common and clear symptoms of afternoon slump. 

• Feeling lethargic or fatigued
• Frequent yawning
• Weakening of body muscles
• Craving for carbs
• Headaches
• Irritability in behavior or moodiness
• Changes in vision
• Stressed and burning eyes

A serious afternoon slump makes your day very long to end and gives you serious urge to get a nap. There are many reasons behind it, and the natural reason is our own body which has a natural reaction to Circadian Rhythm that usually makes us feel sleepy and the strongest hours of this rhythm is between 2-4 A.M. at night and 1-3 P.M. at the day time.

Here are some other common causes that we can alter and change to prevent afternoon slump.

• Heavy lunch or excessive food intake
• Dehydration
• Underlying metabolic disorder such as PCOD, insulin resistance or pre-diabetic conditions
• Poor eating habits such as munching on chips and unhealthy foods
• Too much carb intake
• Lack of sleep on regular basis
• High level of stress and anxiety
• Lack of physical activities or exercise

The more you resist the afternoon slump, the more you get the intense need to sleep. Hence, preventing afternoon slump is important and tricky to stay active and restore your energy till you sign off from your work in the evening.

Here are some effective remedies or techniques to beat afternoon slump:

1. Stay well hydrated

Dehydration can be a prime cause of feeling sluggish and sleepy after lunch. Drinking very less water can make you feel fatigued, hence it’s wide to keep a pet bottle to drink water in regular frequencies.

2. Involve in physical activities soon after lunch

If you’re the one who walk straight to your workplace or your room right after your meal, then there’s no need of finding a clear reason for afternoon slump. Try to involve in some moderate physical activities after lunch to reduce the “after meal belly weight” to stay active rather than feeling tired and sleepy.

3. Rub some peppermint oil on hands

Peppermint oil boosts your mood and provides instant energy to your senses to stay pro-active all through the rest of the day. Keep a small peppermint essential oil handy with you, to apply few drops on your hands and sip in the aroma.

4. Consume more protein in lunch than carbs

Usually, people prefer having some carbs in lunch rather than protein. It’s absolutely right, that you can’t avoid healthy carbs, but add some protein loaded food in your diet is advisable and beneficial. A best remedy to prevent afternoon slump is to have a well-balanced diet to consume protein in an optimal amount. Carbs and sugar content foods make you feel fatigued as they help your body to produce more serotonin hormones. Hence, go for more proteinlicious foods.

5. Practice isometric exercises

Isometric exercises involve contracting a particular or a group of muscles. It helps maintaining strength and keeps you active all day.

6. Get a rosemary planter in your workplace or get an essential oil

The aroma of rosemary oil or rosemary herb can boost energy in your brain instantly. It improves mood and brain wave activity by increasing focus and memory. Hence, if you feel fatigued in your workplace especially after having day’s meal, keep a small rosemary planter in your cabin or workspace or simply you can carry a bottle of rosemary essential oil.

7. Have healthy snacks

Snacks play a great role on your stomach, brain and hormones. Unhealthy, sugar and fat loaded snacks maximize sluggishness making you feel sleepy and tired while foods like berries, nuts, dark chocolates, green tea, a spoon of peanut butter can help you boost energy and feel refreshed.

8. Tune into music

Music wards off tiredness and fatigue. When your body starts getting slumpy, listening music can recharge your brain waves and body to help you sit fully rejuvenated and go on for the rest of the day.

Recommended: 10 Interesting Effects of Music on Mind

9. Indulge in work that interests you most

Another smart and beneficial remedy to prevent afternoon slump is involving in specific work or tasks that catches your interest more. The task that gives you excitement, curiosity and happiness can help you to avoid fatigue and sluggishness.

10. Chew sugar free gums

When sugar plays a great role in making you feel tired, chewing gums without any added sugar can help you stay active and refreshed after lunch. Gums such as peppermint and spearmint gums can help stimulating brain wave activity avoid the feeling of lethargic.

11. Be social

After lunch try to get social with your office mates, colleagues and staff members. Or you can call your friends or try chatting with them to stay pro-active. 

Recommended: How To Become Socially Active?

12. Brush your teeth

Brushing your teeth boosts freshness in your senses to re-energize you and avoids the feeling of sleepiness and lethargic. Keep a spare toothbrush and toothpaste in your workplace or with you handy to brush after having your meal.

13. Take simple yoga breaks

If you think, you are on the way towards feeling super sleepy and sluggish, get up and get a leveled space to perform simple quick 30 seconds duration yoga poses. Yoga helps to re-energize and improve focus.

Recommended: 6 Amazing Benefits Of Yoga On Your Skin

14. Stay pro-active

No matter how tired and exhausted you feel after lunch, try to move more, have a cup of herbal tea, interact with your boss about a long pending work issue, or discuss work matters with your colleagues, make a phone call, check your pending emails. The idea is to avoid the feeling of sleepiness which is an absolute remedy to prevent afternoon slump.