Despite the buzz of energy one might experience in the mornings, it is actually quite common for fatigue to develop during the later hours of the day. The afternoon slump tends to happen for a number of reasons. A person’s circadian rhythm or internal clock regulates their sleep cycle and energy levels, meaning that there is general decline in alertness as the afternoon rolls around. However, poor sleep quality, stress, and your eating habits can all be additional reasons for why you might struggle to keep your eyes open post-lunch. Instead of looking for a quick fix to your fatigue, one should consider implementing healthy habits into their routine to minimize your chances of becoming fatigued.
The Different Foods That Can Impact Your Energy Levels
While it is relatively common for people to experience a decline in energy after eating a meal, there are certain foods that can particularly impact your energy levels. Some people believe that the sleepy feeling stems from the amount of serotonin that is being produced. Serotonin is a chemical produced in your body that helps to regulate your mood and sleep. Tryptophan – an amino acid found in certain foods – helps your body produce more serotonin meaning foods that contain this amino acid are more likely to make you sleepy. Salmon, eggs, milk, cheese, pasta, and rice are just some of many foods that contain tryptophan. However, this does not mean you should eliminate these foods from your diet, you just need to be aware of the impact it might have and how best to balance out its impact.
It is also wise to monitor the amount of food that your meals consist of. Denser meals tend to make someone feel more sluggish and can impact your blood sugar levels which in turn will impact your energy. Consider eating lighter meals in the afternoon. Drinking alcohol and not getting enough sleep can also contribute to sleepiness after a meal.
Food intolerances can also impact your energy levels after eating. If you are someone who struggles to digest gluten or dairy, eating meals that contain these ingredients can negatively impact your digestion and in turn your overall health. If you are unsure if any ingredients impact you negatively, consider taking them out of your diet to see how your body reacts.
How to Adapt Your Eating and Wellness Habits To Support Your Energy Levels
Luckily, there are some lifestyle changes one can make to transition smoothly into the afternoon without a decrease in energy.
- Eat Smaller Meals More Often - Instead of eating large meals only a couple times throughout your day, consider eating smaller meals and snacks more frequently. This will give your body the chance to properly digest the food you are consuming without feeling overwhelmed with a big meal. A nutrient dense snack will help energize you more than a large meal when you notice a dip in your energy levels.
- Get Quality Rest - A person who gets a good night of sleep will be less likely to experience an afternoon slump. Try to prioritize getting to bed at a reasonable time each night and support your sleep by minimizing distractions before bed.
- Take a Digestive Enzyme Supplement - A probiotic supplement or bloating supplement that contains gut health enzymes are great ways to support your digestion. A healthy digestive process will only benefit you and your energy levels so it is crucial to prioritize your gut health.
- Short Naps Instead of Long Naps - When a person takes a long nap, they are more likely to fall into deep sleep, making it harder for them to wake up and feel energized after their nap. If you do choose to take a nap, it is recommended to take a nap for 30 minutes maximum to reap the energizing benefits without risking falling into deep sleep.
- Avoid Drinking Alcohol With Your Meals - Alcohol will only further contribute to your energy struggles. The alcohol will make you even more tired than just a meal would. Consider opting for a mocktail or iced tea for a nice energy boost from the caffeine.
- Wait to Drink Your Cup of Coffee - Drinking your cup of coffee too early on in the morning can cause you to experience a decline in energy later on in the day. If you are someone who likes the ritual of a coffee, consider drinking it a little later on in the day.
Tips and Tricks on How to Overcome Afternoon Fatigue
Believe it or not, exercise is your best friend when it comes to overcoming afternoon fatigue. While it might seem counterintuitive to overcome fatigue with exercise, the endorphin boost and overall mood boost that exercise offers actually will help increase your energy levels in the long run. A sedentary lifestyle is one of the most common reasons people struggle with their energy, so be sure to include a form of movement into your days. Consider taking a walk after your lunch hour to fight through that post-lunch fatigue.
Chewing gum can actually improve your concentration by increasing the blood flow to your brain. It is also known to help reduce stress and anxiety levels. Be sure to purchase a gum that is low in added sugars and avoid chewing for a prolonged period of time to decrease your chances of negatively impacting your teeth’s health.
Chronic stress or anxiety will only contribute to your lack of energy, so it is important to implement stress reducing activities into your daily routine. Be sure to check in with yourself and how you feel in order to avoid burnout.
Lastly, get some vitamin D into your daily routine. Getting energy from sunlight is one of the easiest ways to give yourself a boost of energy in the afternoons. Especially with summer rolling around the corner, now is the best time to take advantage of the sun rays.
While the afternoon slump is a common experience, it does not need to be a part of your routine. Implement these tips and tricks to stay feeling energized all day!