A Nap

 “I wish I were a little kid so I could take a long nap, [and] everyone would just be proud of me.” (Your Modern Dad)

"Afternoon slump" is a term used to describe the sleepy and sluggish feeling that comes on in the afternoon, usually between the hours of 1 p.m. and 3 p.m. There are a few different reasons people experience afternoon slump, but the symptoms are generally the same. Understanding what's been causing you to feel tired or fatigued in the afternoon is important to figuring out how to address it. Symptoms include:

·       Frequent yawning and/or feeling sleepy

·       Fatigue or lethargy

·       Slight changes in vision

·       Tingling or feeling of muscle weakness

·       Moodiness (i.e., becoming irritable or depressed without provocation)

·       Craving carbohydrates

·       A headache or stomach ache

Reasons you may experience an afternoon slump include:

Circadian Rhythm Disruption: Circadian rhythm is your body’s way of regulating when you feel alert and when you feel tired. Light exposure and sleep patterns majorly impact your circadian rhythm. Shift work, waking up early for work, and using electronics can disrupt this cycle.

Lack of Daily Movement: If you’re not exercising regularly, you're more likely to experience lower energy levels throughout the day.

Physical Health Issues: If you have certain medical conditions, like an autoimmune disorder, you may feel more tired during the day.

Sleep Debt: Consistently not sleeping enough can lead to significant sleep debt. Experiencing sleep debt affects your ability to stay awake and alert during the day.

Stress: Being stressed can affect your body’s ability to stay alert and refreshed. Stress can also negatively impact the amount you sleep at night.

Unbalanced Meals: Eating foods that are packed with sugar and carbohydrates can lead to a spike in your blood sugar, causing fatigue and lethargy.

Below are five ways to beat the afternoon slump:

Call a loved one and tell them why they matter: It’s always worthwhile to extend yourself to others so pick up the phone and feel your heart swell. It’ll make their day better. It’ll make your day better.

Close your eyes for two full minutes: It’s hard to truly comprehend how much time you spend with your eyes widened by the glaring light of your smartphone, TV, and computer. Not only is it physically straining, it’s also mentally draining. Place your hands over your eyes for two minutes, and relish the time you have to sit still and be with yourself.

Stretch: Stretching for even 20 seconds can have a huge effect on your energy levels—particularly if you’ve been sitting at a desk for hours. Stand up and reach down to touch your toes. Bring your hands together, and reach above your head.

Take a walk: There’s nothing like fresh air to perk you up when you’re feeling mentally unclear. If you spend your days in an office building, the air can get stale. Get up and get out—even if you’ve only got five minutes to spare. It’ll get your blood flowing, your muscles moving, and will offer your mind a fresh start. (Try a splash of water on the face if you are still sleepy after the walk.)

Tidy up: When you create an uplifted environment for yourself, your mind and body follow suit. Take a few minutes to clean up your desk, wash a few dishes, or straighten up your coffee table.

“The more you lose yourself in something bigger than yourself; the more energy you will have.” (Norman Vincent Peale) [i]

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[i] Adapted from:

·       “The Symptoms and Causes of—and Cures for—an Afternoon Slump” by  LAHLE WOLFE

·       “Reasons for the Afternoon Slump” by Sleep.org

·       “5 Ways to Beat the Afternoon Slump” BY CLAIRE ZIMMERMAN