2:22pm is the time at which most workers hit the wall, according to a study. But what’s the real science behind the struggle? From Francesca Bennet, health and wellbeing programme manager at AXA PPP healthcare.
If you’re lacking in energy and motivation in the afternoon, don’t worry, you’re not on your own. Sleep is dictated by circadian rhythms also known as ‘The Body Clock’ and sleep homeostasis. Circadian rhythm regulates physiological and behavioural processes including temperature control, hormone production, alertness and sleep. Sleep homeostasis refers to the need for balance; with every waking hour the drive for sleep increases.
The urge to sleep increases towards 2pm, this is driven by a natural dip in circadian alerting system and an increase in sleep homeostasis drive. This causes what is known as the ‘Afternoon Slump’ which occurs approximately 12 hours after we are in our deepest sleep at 2-3am. The ‘Afternoon slump’ is a normal feeling and has previously been associated with eating a big meal. This however is not the direct cause but may act as a contributing lifestyle factor on the sleep wake cycle. Poor lifestyle habits and insufficient quality and quantity of sleep can increase the feelings of tiredness and the ‘Afternoon slump’.
Some ignore it and power through, some reach for a sugary snack or strong coffee, but however you try to manage this sudden strike of lethargy, it can often feel difficult to shake off. However, AXA PPP healthcare has 3 simple steps you can employ to help keep afternoon fatigue at bay.
Eat well
Sugary snacks might provide you with an instant boost, but the effects wear off quickly and can leave you feeling sluggish. Instead prepare a lunch that provides slow burning energy to avoid a drop in energy levels later on in the day.
Watch your posture
We all know that slouching can be bad for our backs, but have you considered that poor posture may also be adding to your feelings of tiredness? It might seem too easy, but making an effort to sit up straight at your desk could be a simple but effective way to improve your concentration in the afternoon.
Keep things interesting
Not surprisingly, boredom can affect our productivity levels at work, so taking regular breaks, varying your workload and setting new goals could help keep you motivated after lunch.
