How to Beat the Afternoon Slump
What is it?
The sleepiness you start to feel in the mid-afternoon, especially after lunch.
Symptoms
You start to feel lethargic, groggy; find it hard to concentrate and lacking in focus.
Why does it occur?
Your circadian rhythm is your body’s own internal clock. Your internal clock governs different systems in the body. It is thought this is where the afternoon slump stems from. It is our internal clock telling us that we have been up and concentrating for long enough and that we need a break. It usually occurs 12 hours after a bout of deep sleep. Typically, this is between 1-3PM.
How to combat it?
Take a break. It needs to be a complete break, no phones, no laptop or PC and preferably moving to a different location not associated with work. Do this until you feel reenergised and ready to get back to work.
Physical activity. It does not have to be too strenuous. A walk in the park or around the block, a jog, dancing, and some yoga or whatever you want.
Get some sunlight. That is right; go out in the sun even if it is a cloudy day. The light outside is much brighter than any artificial lights in a building. When your eyes see light, they tell the body it is still daytime and to stay awake.
Do a different task. If you have no choice but to keep working, then try to do a completely different task to take away the focus from the previous one. It might also help to brainstorm or to do something creative in that time, as you are less likely to doubt yourself.
Collaborate. Schedule more collaborative work in the afternoon. But not meetings, especially ones where you will sit in silence and listen. A four person meeting where you all have an equal say for example.
Music. Listen to some upbeat music or your favourite jams. Nothing to sad or slow, this might make you feel even sleepier. Something with a high BPM.
Conclusion
By preparing and paying attention to your circadian rhythm, you will be able to beat the afternoon slump and be more productive. Another thing to keep in mind is not to have a heavy or carb loaded meal at lunch. This will spike your insulin and make even sleepier.
