Science-backed strategies to beat afternoon slumps
We have all experienced that midday slump when our motivation starts dwindling and fatigue creeps over our minds. Whether it's a lack of sleep or a heavy meal that's to blame, the afternoon slump hits hard, making it challenging to get things done. Let us try to understand what causes it and discover ways to make our afternoons more productive.
Why do we experience afternoon slump?
The afternoon slump happens when we eat high-carb and high-sugar foods like potatoes, breakfast cereals, and white bread. These foods have a high glycaemic index, rapidly releasing sugars in the body. The resulting spike in blood glucose triggers more insulin production, leading to glucose uptake by muscle and fat cells. As a result, blood sugar levels drop, making us feel tired and sleepy.
Avoid having high-carb meals
Foods that are rich in carbohydrates but low in protein can quickly raise our blood sugar levels, leading to a surge of energy followed by a crash. This rollercoaster effect can leave us feeling tired and drained. Opt for meals that incorporate protein, healthy fats, and vegetables. Protein helps stabilize blood sugar levels and provides a steady release of energy, preventing those sudden crashes.
Just get moving
Take a brisk walk, do some desk-friendly yoga, or switch between sitting and standing while you work. Movement increases oxygen flow to your brain, making it function better instantly. And if you opt for more intense activities like brisk walking or exercise, your body releases feel-good hormones called endorphins, giving you enough natural energy boost to combat your slump easily.
Choose your drinks wisely
Stay hydrated, as even mild dehydration can make you feel tired and affect your cognition. What you drink can impact your energy just as food does. Avoid sugary sodas and fruit juices, as they can lead to a sugar overload and a subsequent crash, leaving you feeling tired. To stay energized, drink enough water, and opt for unsweetened tea or coffee (but in moderation).
Listen to music
Music has the ability to influence our mood and emotions, in the same way it revs up our workout. The right kind of music can create a positive environment, helping us stay engaged and motivated in our tasks. Music preferences may vary from person to person. So, it is better to experiment and discover what works best for you personally.
Expose yourself to natural daylight
Daylight acts as a powerful signal for your biological clock, boosting alertness and regulating your body's internal rhythm. Not only that, it also has the ability to uplift your mood, helping you power through the afternoon lulls. Make it a habit to step outside often, sit near a window, or use a light therapy lamp to soak in the goodness of natural light.
