Work Well: How to overcome your mid-afternoon sleepiness at work
In the final part of the Work Well series, find out why you feel compelled to raid the pantry at 3pm and what you can do to energise without caffeine.
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You know how it is. Every afternoon like clockwork, you are automatically compelled to open the biscuit tin or the fridge to take a peek inside. Your eyes can hardly stay open and your mouth needs something to munch on. You need a sugar or caffeine (or both) boost and you need it now – or those reports won’t get submitted.
It’s too late in the day to blame the energy slump on post-lunch food coma and too early to pin it on pre-dinner hunger pangs. And you’ve been sleeping rather well lately. So what gives? Why are you yawning like you haven’t hit the bed in days, especially in the afternoon?
WHAT’S HAPPENING?
Your body’s functions are governed by your circadian rhythm, which determines when you feel sleepy or alert. And it so happens that around 1pm and 4pm, your circadian rhythm cuts back on your energy supply, making you feel sluggish. The low energy can feel worse if you had a heavy lunch full of carbs and sugar, or didn’t sleep well the night before.
Stress, another energy zapper, could be the culprit behind your mid-afternoon drowsiness, especially when you’ve been nervous about an upcoming review with your boss for the whole week. Cortisol, the stress hormone, is likely to be working overtime and leaving you feeling depleted.
WHAT CAN YOU DO?
It is normal to feel an energy lull at certain times of the day but if it’s fatigue that lasts more than two weeks despite sleeping well, you should consider seeing your doctor to check out any underlying medical conditions.
In the meantime, here are some caffeine-free ways to beat the afternoon slump that don’t involve coffee or tea:
1. Have a snack
Choose foods that are high in fibre, protein and complex carbs. Stay away from sugar and refined carbs.
2. Schedule easier tasks for the afternoon
Check your personal emails or have low-stake catch-up meetings.
3. Do mindless tasks
Get up and wash your mug. If you’re working from home, do chores such as folding laundry.
4. Go out for a walk
Just 15 minutes of walking is better than a cup of coffee at beating drowsiness.
