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Getting Through the Afternoon Slump, Nap-Free

Getting Through the Afternoon Slump, Nap-Free

Psssht, remember when you were young and you used to hate those enforced afternoon nap times? Well, no-one will judge you if you now admit that a daily nap in the afternoon would be a blessing to your adult, full-time employed self.

Unfortunately, for many of us the reality is such that we cannot afford to nap in the afternoon. Trust me, coming from a siesta-loving country, I should know how difficult a nap-unfriendly schedule can be to bear. Like clockwork, your mind will wander around 3pm each day. You might stare off into distance then shake your head to get back into the game, but it’s difficult. Focusing your attention on the screen in front of you requires more effort than you feel you can give. Your mind has just about shut down as you’re overwhelmed with desire to just snooze away.

An online search for afternoon sleepiness cures would have us think that the slump is an occurrence which we can control or eliminate by manipulating external factors such as diet, however, much of this advice is superficial and doesn’t consider the causes of the dreadful slump. There is a good reason why it occurs “like clockwork”.

Why do we “slump”?

Not to worry, the slump isn’t due to the filling lunch you’ve had earlier. In fact, studies have shown that sleepiness will still occur whether a person has skipped the midday meal or not(1).

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Rather, the root cause of our afternoon woes seems to be intrinsic; whether we feel sleepy or alert is dependent on our body clocks. Interestingly, in a 24-hour period we can expect our alertness will drop twice: once during the night (between 2am and 4am) and then again 12 hours later, which for most of us falls in the middle of the work day.

An exception to these hours between 2 and 4 are people who are categorised as “morning-active” and “evening-active” individuals. The timing of when their sleepiness peaks might happen earlier, i.e. later in the day, because their body’s temperature cycle also peaks earlier or later in the day.

It is worth noting that any link between changes in body temperature and changes in sleepiness needs further investigation. In any case, few people will fall either side of the spectrum; most of us sit comfortably in the middle as 3pm finds us droopy-eyed—head resting on the palm, elbow on the desk.

The one thing to avoid

There is one factor which has been shown to enhance how sleepy we feel in the afternoon, and that is boredom.

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In one study, participants who were acutely bored in the afternoon took much longer to react to stimuli than both those participants who were in an interesting environment, and those participants who were bored at a different time of day(2) (in the evening, when we start feeling the pressure to sleep).

One surefire way to induce boredom is by doing monotonous tasks, like driving. The occurrence of accidents in traffic peaks at the time that coincides with the average afternoon slump. Interestingly, there is another peak that coincides with the nightly dip that occurs between 2am and 4am.(3)

Thus, the first rule I follow is to stay away from uninteresting to-dos after lunch. If necessary, I will switch up my workload to keep things interesting. Working in a dynamic environment will undoubtedly help as well. This rule usually helps me feel less or not at all sleepy in the afternoon. On the occasions it doesn’t work, there are a few other techniques, which have so far worked for me, in my battle plan. Best of all, combining more than one has led to bigger benefits in feeling alert and being productive.

Grabbing a coworker for a chat

Having a chat with a coworker or another person in the vicinity (best to avoid someone who tends to monopolise conversation) can both prevent boredom and distract me from fantasising about taking a nap. Research agrees—conversing keeps us engaged and is a technique for countering sleepiness that is preferred by 35% of drivers interviewed in a 2008 study(4).

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Sometimes even small talk can be stimulating enough for me, but what really makes a difference is laughter: it is after I’ve had a few belly laughs that I feel truly refreshed and excited to get back to work.

Taking a brisk walk

Similarly to laughter, a brisk walk in the afternoon immediately makes me more alert. Furthermore, some research has shown that brisk walking (or another vigorous activity performed regularly) can help reduce sleepiness during the day and improve the overall quality of the sleep we get during the night(5).

Standing in natural bright light

Just standing in the window can expose you to enough natural bright light necessary for rejuvenation(6).

A 2006 research study recommends exposure to natural bright light indoors and for a short time period as a countermeasure to afternoon sleepiness, especially in workplaces that aren’t nap-friendly. Participants in the study were more alert after exposure, although it didn’t seem to also have a significant impact on their performance.(6)

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Other alternatives to naps

To be clear, I am not against taking naps—in university I used to take power naps religiously. Sadly, regardless of any personal benefits I’ve seen from them or scientific findings in favour of afternoon naps, they just don’t fit my schedule or my way of work at the moment.

If you can relate to this problem, then I hope the ideas above prove helpful or at least encourage you that naps are not a “must” and they are certainly not the only (maybe not even the best) way to overcome the sudden onset of sleepiness in the afternoon. In fact, for some, sneaking in a nap in the afternoon can later mean the difference between getting a good night’s sleep or lying awake in bed for hours.

Luckily for us non-nappers, the field of sleep research is still relatively new and exciting and so there are studies being carried out testing how even quirkier solutions, like chewing gum, can contribute to helping us feel more alert. What I want to know is, have you yourself any alternatives to suggest? Because where I am, 3pm is approaching fast…

(1) Akerstedt, T., Polkard, S. (2004). Predictions from the three-process model of alertness. Aviation, Space and Environmental Medicine, 75(3), A75-83.
(2) Mavjee, V., Home, J.A. (1994). Boredom effects on sleepiness/alertness in the early afternoon vs. early evening and interactions with warm ambient temperature. British Journal of Psychology, 85(3), 317-333.
(3) Langlois, P.H., Smolensky, M.H., Hsi, B.P., Weir, F.W. (1985). Temporal patterns of reported single vehicle car and truck accidents in Texas, USA. Chronobiology International, 2, 131-146.
(4) Anund, A., Kecklund, G., Peters, B., Akerstedt,T. (2008). Driver sleepiness and individual differences in preferences for countermeasures. Journal of Sleep Research, 17(1), 16-22.
(5) Vuori, I., Urponen, H., Hasan, J., Partinen, M. (1988). Epidemiology of exercise effects on sleep. Acta physiologica Scandinavica. Supplementum., 574, 3-7.
(6) Kaida, K., Takahashi, M., Haratani, T., Otsuka, Y., Fukasawa, K., Nakata, A. (2006). Indoor exposure to natural bright light prevents afternoon sleepiness. Sleep, 29(4), 462-469.

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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