Why am I so Tired at 3 in the Afternoon?
Why are you slumping in the afternoon? A beautiful afternoon slump--it happens to most of you, and for those of you who have a desk job, it can be a daily struggle.
Feeling sleepy, tired, and lethargic is not a pleasant way to pass the remaining hours of your work day. Why is this happening, especially during weekdays? Do you know what causes drowsiness in the evening?
There are many reasons for your decreased afternoon power - not getting enough sleep, you wake up earlier than usual, you are under more stress than usual. Here are some things you need to think about dealing with if you start feeling your slump at three o'clock:
- Your body temperature is low causing drowsiness.
- Are you dehydrated? You need a glass of water.
- You had a high-carbohydrate lunch.
- You sit still too long during the day.
Why Does Afternoon Slump Happen?
First, you have to identify where the sudden weakness came from. There seems to be a natural rhythm or clock set in your body, so many people tend to feel a little sleepy around two or three o'clock in the afternoon.
There seems to be something natural about this rest. Some cultures have naps, and people find they are more productive and in a better position to concentrate if they take a little break after lunch and come back later. (webmd.com)
Sleepiness in the evening is like a miniature model of the drowsiness you feel before bed. This has something to do with a drop in your core body temperature.
Just before you go to bed at night, your core temperature starts to drop, which is a signal for your brain to release melatonin.
The exact same thing happens on a much smaller scale between two and four o'clock in the afternoon. It's a small signal to your brain to be sleepy.
But don't blame it all on your internal body clock, your physique can make you sleepy, but your eating habits can also make you tired.
Oftentimes, people don't refuel their bodies well enough when they start the day.
Moving around
Changing your surroundings can help increase your energy. Try sitting by a window or in a shimmering white light, which will remind your brain that it's time to wake up. Or rest and get out.
A 2010 study showed that spending 20 minutes in nature enhances the human feeling of vitality.
Don't be wasteful at breakfast
Whether breakfast is the most important meal of the day is up for debate, but skipping it or making the wrong food choices in the morning can leave you confused.
An energy-boosting breakfast includes healthy sources of protein like eggs and Greek yogurt, plus slow-burning carbohydrates from whole grain cereals and breads.
Drink plenty of fluids
Dehydration can lead to tiredness. Drink water during the day while you work, and keep a stock of your water bottles.
Don't rely solely on coffee, try drinking green or black tea instead. Tea contains l-theanine, a substance that can help you increase focus and concentration.
Listening to music
Listening to music can increase your concentration, mental efficiency, and creativity.
Studies show that listening to relaxing beats or instrumental music without lyrics can also help with fatigue and help you deal with cognitive slowness.
Be grateful
Many studies have shown that being grateful can make you happier, calmer, and more optimistic. One technique of expressing gratitude trumps all others in a scientific direct match -- expressing gratitude to others will make you happier than counting your personal blessings.
So send a text message thanking a coworker for a great job, or let him know you respect him, when you feel like your energy is running low. Those little kindnesses may make you happier, more motivated, and better equipped to tackle the relaxations of your day.
Move away from the screen.
Tired eyes can make an afternoon's work even more difficult to endure. Do something that doesn't have a computer screen inside. Walk around your workplace or chat with a coworker until you feel refreshed enough to return to work.
Lighten your burden
One of the main causes of fatigue in yourself is too much work. Overwork may consist of professional, family and social obligations.
Try to make a list of simpler "tasks" to do. Set your priorities on the most important tasks, then those that are less important. Consider asking for more help at work, if you think you need it.
Use Caffeine Carefully
The classic treatment for afternoon slump is enjoying a cup of coffee (or a cup of tea, in many parts of the world). And while caffeine can help wake you up, I suggest using it with caution. Because caffeine that is too close to bedtime can interfere with your sleep.
A 2013 study published in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours before going to bed can reduce the quantity and quality of your sleep. Not only is it bad for your health, this disturbed sleep can ultimately exacerbate your afternoon slump the next day,
Last Words
Most people are more sensitive to caffeine than others Personally, I am quite sensitive to caffeine, so I avoid drinking it after two in the afternoon. Otherwise, I'll have a bad night's sleep.
However, other people may also be able to drink caffeine before bed and still have a good night's sleep. So I suggest a trial to see how caffeine affects your sleep. If you think you have any side effects, you may choose to seek alternative treatments for afternoon slump.
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