Rajeshwari is very efficient and hardworking, but every afternoon she finds it difficult to overcome her drowsiness and cannot concentrate on her work. She is constantly fighting off the urge to close her eyes. She often feels ashamed of her behavior as it is associated with laziness. This is a classic case of post lunch sleepiness also known as afternoon slump.
Do you also experience the post lunch dip?
Post lunch time at work is a time when most individuals feel lazy and sluggish. With co workers yawning widely around you can be infectious and make you feel lethargic. Feeling sleepy at work can make it difficult to concentrate on your work and decrease your productivity.
Let’s understand the various strategies to reduce the sense of drowsiness after lunch
Follow a regular sleeping pattern. Wake up and sleep at the same time each day so that your body develops a sleep routine. Get a minimum of eight hours sleep every night to offer complete rest to your body. Sleep deprivation can lead to the afternoon slump.
Have a balanced diet for lunch that includes complex carbohydrates, iron and proteins. Iron assists in the production of haemoglobin, which is necessary to carry oxygen through the body for increased energy. Avoid having junk food and colas for lunch. Well Known Nutritionist Vasudha Sainik says “Colas and junk food have simple sugars. Though sugars may give you a boost, it wears off quickly and leaves you feeling exhausted. A wholesome meal will regulate the body metabolism and will keep you fresh and lively.”
Limit portion sizes and avoid overeating. Eat a little less than you want as digesting a large meal leaves your body feeling tired and makes you feeling sleepy. Most individual skip eating their breakfast and feel ravenously hungry by lunch time and hence end up eating a heavy lunch which makes them feel drowsy. Vasudha Sainik believes that having a balanced diet in appropriate proportion is the key to avoid the post lunch slump.
Drink plenty of water after lunch as it helps to hydrate your body. Feeling drowsy is also a sign of dehydration. If your body is dehydrated after lunch time you may sluggish. Vasudha Sainik advices “It is important to have water every half an hour or every hour to remain cheerful throughout the day.”
Another way to push away the slump is to exercise. Wait for 10 -15 minutes after you eat and then perform light exercises. You can take a brisk walk for 10 -15 minutes, move around and talk to your colleagues or perform a set of deep breathing exercises. Exercising will help to increase the oxygen levels in the blood and boost your energy.
Our body needs external stimulus to maintain its focus during the afternoon slump. When you cannot control the urge to close your eyes go to the rest room and splash water on your face. Comb your hair to look good and feel fresh. This strategy will not only help you to look better but will also make you feel fresh to start working.
Though some people depend on caffeine to make their way through the dip but studies suggest that response to caffeine may vary for some individual and can even disrupt their sleeping pattern.
Some of the tips mentioned above might offer temporary solutions. Having a balanced diet, performing regular exercise and following a right sleeping pattern will keep your body healthy and lively each day, night and afternoon.
