It's the middle of the afternoon, and the last thing you feel like doing is working. There's still daylight outside, but your eyes are heavy, your mouth is yawning, and you feel like you could go back to sleep.
No one is immune to this emotion, so don't feel bad if you can relate. Afternoon fatigue affects individuals everywhere. It can be extremely discouraging and inhibiting if you still have a significant job to perform.
The following article will show that afternoon fatigue is rather typical. However, you can mitigate its effects and even recover from them by taking certain measures. What if we look more closely?
What Causes the Afternoon Fatigue?
Identifying the afternoon slump's root causes is important before considering potential solutions.
Experts say that a drop in energy between the hours of 1 and 3 in the afternoon is natural. The circadian rhythm, or "internal clock," is responsible for keeping your sleep schedule in sync with the 24-hour day and night cycle.
The biological clock, or circadian rhythm, is mostly determined by the individual's genetic makeup. Therefore, the afternoon letdown is inevitable and cannot be prevented fully.
Your internal biological clock largely determines your circadian rhythm, but temperature and daylight can affect it. This can be helpful if you're attempting to shake the afternoon doldrums and get back to work.
How, therefore, might one effectively combat the haze of late afternoon fatigue? Find out what happens next by reading on.
How To Overcome Afternoon Fatigue?
There's no reason you should need coffee to get through the afternoon. Try a few of these strategies if you notice your energy dipping in the afternoon, and see what works for you.
1. Eat Healthy Meals and Snacks
What you eat at lunch can determine whether or not you have the energy to tackle the rest of the day.
You may avoid the afternoon slump by loading up on fresh fruit and vegetables, as well as protein, healthy fats, and fibre-rich foods. Avoid foods that are heavy in sugar or processed carbs since they may cause a rapid increase in blood sugar and exacerbate your crash. You'll have a much easier time getting through the day if you have a good lunch and a healthy snack.
You shouldn't save your nutritious breakfasts for lunch breaks; they're just as important at the beginning of the day. Once again, it's best to choose a high-fibre, high-protein meal instead of one that's high in sugar or simple carbohydrates.
2. Try a Standing Desk
Most of your work at a desk job takes place in your head. A keyboard requires some arm movement but no leg movement whatsoever. A height-adjustable desk that allows you to switch between sitting and standing positions is more likely to be adopted by companies.
3. Get Some Light Exercise
To combat fatigue and overcome midday fatigue, even a short exercise session can have a profound effect.
Working out releases feel-good endorphins boosts blood flow and energy levels, and promotes alertness. Here are some simple activities you may do at your standing desk if you need a break from work:
· Get up and move around, either at your height-adjustable desk or in the fresh air.
· Get some fresh air & go for a stroll
· It's a stair climb every time
· Gentle aerobic activity, such as jumping jacks or push-ups
4. Stay Hydrated
Drinking enough water is a great approach to give yourself a wakeful energy boost. So, don't forget to drink a good amount of water daily, as it helps your brain function properly. To be hydrated, you need water, not soda, coffee, or tea.
But just how much water should one consume daily? As per the studies, the recommended daily fluid intake for males is 15.5 cups (3.7 litres), whereas the recommended daily fluid intake for females is 11.5 cups (2.7 litres).
The following recommendations serve as a good starting point, but the amount you need to drink can vary depending on things like your activity level or the climate where you live (If you are in a hotter or drier climate, you should increase your water intake).
5. Take a Break
All of us are familiar with the frustration of hitting a stumbling block. If you're having trouble focusing, it won't help to bash your head against the wall (metaphorically speaking).
If you've reached a stalemate in your job and can't seem to get over it, try pausing for a while instead. Taking a break and giving your mind a rest will help you break through that rut. Long-term, it will help you become more productive as well.
6. Take a Nap
Perhaps you should give in to the want to nap that comes with the afternoon doldrums. Taking a little nap in the afternoon is a terrific way to revitalise many people.
But make sure you get some real shut-eye throughout your nap. Naps might not be ideal if you sleep for more than an hour or two. It's possible that snoozing will leave you feeling drowsy rather than refreshed. On the other hand, if a nap is what you need to refresh your mind, by all means, take one!
7. Reduce Your Sugar Intake
Sugar can give you more energy in the short term, but it may drain your energy reserves in the long run. A protein-based food, such as nuts or cheese, is a good option for a quick snack between meals. A little piece of dark chocolate, which includes beneficial fats, antioxidants, and only a small amount of sugar, can be a decent choice if you're experiencing a sugar need.
Bottom Line
Overcoming afternoon fatigue is not a tough job with the right mindset. Consider buying height-adjustable desks from Flexispot to ensure a more active life.
