Between the hours of one and four p.m. during the day, we feel more drowsy. Evidence even suggests that between these periods there was an increase in hospital error rates.
What makes us feel so sleepy in the afternoon, though? What steps can we take to stop it? Be at ease—I’m here to take care of everything! You’ll just need to act upon it.
The Circadian Cycle 
Numerous physiological processes are regulated by the circadian cycle. This rhythm functions similarly to an internal clock. In addition to many other things, it regulates our hormones, blood pressure, and body temperature.
Now, if you’ve often questioned how your body determines when it should get up and go to sleep. Your circadian cycle is to blame. Your body generates melatonin, which induces sleep when the moment arrives to go to bed. When you’re ready to get up, your body releases cortisol to urge you to go and stops releasing melatonin.
The Everyday Variations in Cognitive Function and Alertness
Now, in addition to affecting our energy levels, our natural cycle also affects our degree of attentiveness and mental capacity. Our cognitive capacities fluctuate throughout the day as a result.
At some times of the day, we are far more intelligent and vivacious, and we encourage others in the exact opposite way. For instance, our energy level drastically decreases during the night, especially between two and four in the morning.
The Highs and Lows of the Day
However, most of the time we are too deep in sleep to notice. Your mental clarity and energy then gradually rise throughout the day when you get up, peaking in the late morning.
That’s when we’re usually at our most focused, but following that high, there’s usually an afternoon slump—a low point that follows. And this low often occurs seven hours after the majority of individuals get up. For this reason, we are announcing the afternoon figures for the majority of individuals around 1 and 4 p.m.
This is a circadian rhythm-driven biological phenomenon that occurs naturally. What’s fascinating, though, is that after the slump comes a time of awareness, which is followed by a steady decline back to sleepiness. It is quite natural to have a balance of alertness and tiredness. Furthermore, its drowsiness is entirely consistent with its internal clock.
Ways to Diminish the Afternoon Tiredness
However, there are several things you may do to lessen the sluggishness of the afternoon slump.
Have a Restful Night Sleep
Now, getting a decent night’s sleep in the first place is one of those actions you can do. Because it is evident that getting too little sleep lowers your mental attentiveness, it is much more so during the afternoon slump. However, it should go without saying that this decrease will be less severe if you consistently obtain the required amount of sleep.
However, some individuals still think that cutting back on sleep is the best way to maximize productivity throughout the day. This is a mistake, as it will make your afternoon slump worse and lead you to be less attentive than necessary, and you’ll generally be less effective.
Have a Power Nap
Another strategy to recover during the afternoon downturn is to take a power nap. And, oh my god, I would often take power naps while I was a student, specifically before those midday classes! Difficult! Taking a power nap can significantly improve your state of mind and cognitive function.
However, it’s been said that naps should last ten to twenty minutes at most. And it has been shown to significantly improve your ability to focus and become more aware.
However, if you wait longer than twenty minutes, your brain will start to enter the deeper sleep stages. This is a common error made by those who attempt to nap, which causes them to feel terrible after the nap.
Therefore, limit the duration of your power nap and consider naps to be more akin to a soothing meditation in which you shut your eyes, lie down, and just let your mental faculties detach for fifteen minutes.
Solution For People Who Can’t Afford to Have a Nap
It’s important to realize that not everyone can afford to take a longer break or nap during the afternoon slump. This might be due to a lack of flexibility at work, the need to attend to their children, or the desire to push through.
Try switching to stuff that takes less focus if you fit into this category as another option. This means that if you have more time to switch off, tasks that are routine and familiar are less critical and may be completed almost automatically.
Thus, prioritize your easier duties and do your hardest, most vital job before the afternoon slowdown sets in!
Have a Low-Carb Lunch
The second step to reducing afternoon fatigue is to have a nutritious, low-carb meal. Everyone has experienced the after-effects of a large meal high in carbohydrates.
Your gastrointestinal tract is working extra hard to get dismissed of all those extra carbohydrates, which is why you are feeling drowsy and sluggish. This exhaustion comes on top of the coming afternoon slump.
Therefore, eating simple carbohydrates tends to cause your blood glucose to jump, providing you with a brief burst of energy. But that passes quickly, and you soon collapse. So stay away from simple carbohydrates to prevent this huge slump on the summit of the slum. Rather, choose for smaller servings that are high in a variety of nutrients, such as fiber, fat, and protein.
Have a Pause
The second thing I want to talk about to help you avoid the one-to-four slump is—I know this sounds simple—take a break right now. This may be seen to be indolent in some circles, while others believe you ought to continue working simply.
However, many studies indicate that you may enhance your cognitive alertness by taking a quick mental break lasting anywhere from 15 to 30 minutes. You’ve experienced it when you attempt to concentrate on your task but your thoughts simply keep straying.
You’re then preoccupied with something else. Take a true mental vacation and distance yourself from your work, then. Disconnect psychologically and focus on something else, or just nothing at all. Just disconnect for as long as you can from your job.
Get Up and Move
This brings up the following topic, which is shifting. Your energy levels are raised as a result, which keeps you attentive and concentrated. It’s excellent that you can step outside and receive some sun exposure.
This facilitates the brain’s production of feel-good (energy-boosting) neurotransmitters including serotonin and dopamine.Hopefully, you now have a better understanding of the causes of the afternoon downtime and what you might do to avoid it!