It is common to start feeling a little drowsy after having lunch and while it is best to take a short power nap for 20 to 30 minutes maximum, it is not always possible especially if you are at work, so how to deal with that situation and how to sustain high energy levels and mental clarity throughout the afternoon?
It all depends on the type of food and how much you eat, certain foods require more effort by the body to digest and break down which makes you have that afternoon slump. If you have a sedentary job, try to take a walk or go up and down the stairs a couple of times after eating or try the following tips to stay energized all day long and don’t have to guzzle down coffees to stay awake for the other half of your work day.
1- Focus On Your Breakfast.
Making a good breakfast choice will set the standard for your energy throughout the day and eating a good filling breakfast will suffice you from reaching out for snacks or having the desire to eat a large lunch then struggle after that to stay awake. Good breakfast choices include whole grain bread or cereal, protein rich foods like whole eggs and tuna, yogurt, fruits and vegetables or legumes.
2- Know Which Foods Make You Feel Sleepy.
It is important to maintain your physical and mental energy and clarity at work, thus it is important to have lunch, however the type of food you eat for lunch can contribute to your afternoon sleepiness at work, when you eat a heavy meal or foods that are hard to digest more blood get diverted from your brain to your intestines to aid in the food digestion, in addition, when you eat certain foods and especially animal protein your body produce a hormone called melatonin which cause you to feel relaxed and wanting to sleep.
Therefore it is important to be wise with your lunch choices, some foods require less energy to digest and can provide quick and sustainable energy than others such as oatmeal, sweet potato, brown rice, whole grain bread and fruits in general, skimmed milk, and low-fat dairy products.
3- Make Sure You Get Enough Sleep At Night.
Having a full quality night sleep of seven to eight hours at night is good enough to keep you energized throughout the day to carry out your regular daily tasks but if you are suffering from insomnia or get your sleep broken several times during the night then your afternoon slump could get even worse. Coffee can contribute to insomnia and in result sleepiness in the following day, sugary and simple carbs snacks can also get you to feel sleepy and drained out of energy so make sure to limit your coffee and Caffeine I beverages to two cups a day maximum and avoid foods or drinks that are high in sugar.