8 ways to beat lethargy at work post lunch
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We start our mornings being super-productive, but most often, our energy meter goes down post lunch. It feels drowsy and takes more time to accomplish a task that it should have.
Theafternoon slump can be attributed to several reasons like lack of sleep the previous night, a heavy carbohydrate lunch, high laptop screen illumination that strains the eye and leaves you feeling tired.
In the worst of times when your head is banging against the desk, here are 7 ways to beat lethargy and keep sleepiness at bay:
Focus your lunch on protein, vegetables, and complex carbohydrates
While it may be tempting to reach for a candy bar after lunch, the sugar in it may be your downfall for the afternoon slump. Instead, try complex carbohydrates such as whole grains, vegetables, and fruits, paired with a lean protein such as fish or chicken. Protein is also connected to regulating your body's alertness, so a meal high in protein can help you feel more energized and alert. Protein raises tyrosine levels in your body rather than tryptophan levels, and tyrosine gives you more energy. Eating too many carbohydrates at once does the opposite.
Change your position
Try bringing your shoulders up, so your whole body is straighter. Leaning over can make you sleepier. Another option is a position that requires you to balance yourself. For instance, some people use yoga ball chairs to improve their balance, but they can also help keep you awake.
Don't stay on one task too long
Staying on one task only for hours at a time can lead you to brain burn out and sleepiness. Instead, switch tasks if you notice your brain is wearing out. It will help keep you more alert.
Slow down oncaffeine
Caffeine is great to wake you up in the morning. However, it can also keep you up at night. Stop drinking caffeine within 4 to 6 hours of going to bed to reduce the chance of it keeping you awake at night
Skip thecigarettes
Nicotine keeps you awake, so quitting smoking is a must if you want better sleep. Also, your cravings may be keeping you awake or making you more restless at night
Get your exercise in
Studies show that exercisers tend to sleep better. However, the actual act of exercising wakes you up because it releases cortisol into your body, so you should exercise earlier in the day to sleep better.
Don't eat a large meal before bed
To help you sleep, don't try to eat a huge amount just before sleeping, as problems such as indigestion can keep you up. Try to eat larger meals at least a couple of hours before going to sleep.
Drink enough fluid
Dehydration can make you feel tired, so be sure to drink water frequently, especially when your body is telling you it's thirsty. To help you get enough water, remember that coffee, tea, and even fruit juice count as part of your total. To spice up your water, try drinking sparkling water with a slice of orange or lemon in it.
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The
In the worst of times when your head is banging against the desk, here are 7 ways to beat lethargy and keep sleepiness at bay:
Focus your lunch on protein, vegetables, and complex carbohydrates
While it may be tempting to reach for a candy bar after lunch, the sugar in it may be your downfall for the afternoon slump. Instead, try complex carbohydrates such as whole grains, vegetables, and fruits, paired with a lean protein such as fish or chicken. Protein is also connected to regulating your body's alertness, so a meal high in protein can help you feel more energized and alert. Protein raises tyrosine levels in your body rather than tryptophan levels, and tyrosine gives you more energy. Eating too many carbohydrates at once does the opposite.
Change your position
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Don't stay on one task too long
Staying on one task only for hours at a time can lead you to brain burn out and sleepiness. Instead, switch tasks if you notice your brain is wearing out. It will help keep you more alert.
Slow down on
Caffeine is great to wake you up in the morning. However, it can also keep you up at night. Stop drinking caffeine within 4 to 6 hours of going to bed to reduce the chance of it keeping you awake at night
Skip the
Nicotine keeps you awake, so quitting smoking is a must if you want better sleep. Also, your cravings may be keeping you awake or making you more restless at night
Advertisement
Get your exercise in
Studies show that exercisers tend to sleep better. However, the actual act of exercising wakes you up because it releases cortisol into your body, so you should exercise earlier in the day to sleep better.
Don't eat a large meal before bed
To help you sleep, don't try to eat a huge amount just before sleeping, as problems such as indigestion can keep you up. Try to eat larger meals at least a couple of hours before going to sleep.
Drink enough fluid
Dehydration can make you feel tired, so be sure to drink water frequently, especially when your body is telling you it's thirsty. To help you get enough water, remember that coffee, tea, and even fruit juice count as part of your total. To spice up your water, try drinking sparkling water with a slice of orange or lemon in it.
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